Vegan “Steak” Dinner

5.14.18 / Comment

Yum

More Mushrooms, Please

Are you a vegan missing meat or looking to add more plant-based meals into your diet? Enter our Vegan “Steak” Dinner! With a base of cauliflower mash, deliciously grilled portobello mushrooms and topped with a red wine sauce, you won’t be missing “meat and potatoes” anymore! Not only delicious, this dish is filled with an abundance of nutrition.  With so many healthy flavors and textures, you may be fooled by the steak-like consistency of these mushrooms. The only thing missing is the meat!

Nutrient Booster: Portobello Mushrooms

Portobello mushrooms may be low in calories and fat, but they are high nutritional goodness. A one cup serving provides 40 calories, 3 grams of fiber, 5 grams of protein, and 0 milligrams of cholesterol. These mushrooms are also rich in riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper, and selenium. Studies show that niacin might prevent cardiovascular disease by protecting the arteries and thus preventing hyperlipidemia (excess buildup of fat in the arteries). Adding mushrooms to your diet on a regular basis makes it easy to meet the recommended intake of this important vitamin. Serve portobello mushrooms at your next barbeque and you will never hear your guests say, “where’s the beef?” again!

Perfect Pairs

Because portobello mushrooms are so versatile, you can pair them with many of your favorite dishes. We think that this recipe would taste great with our  Spinach and Grilled Apricot Salad or our Cashew Pesto Stuffed Cherry Tomatoes on the side!

Vegan "Steak" Dinner

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 servings

Ingredients

Cauliflower Mash

  • 1 head cauliflower, washed and cut into small pieces
  • 1 (15 ounce) can cannellini beans, drained and rinsed
  • 1/3 cup onion, diced
  • 4 cloves garlic, minced
  • 1/4 cup vegetable broth
  • 1/4 teaspoon ground pepper

Portobello Mushrooms

  • 3 teaspoons olive oil
  • 4 large portobello mushrooms, stems & gills removed
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground pepper

Red Wine Sauce

  • 2 cloves garlic, minced
  • 1.3 cup onion, chopped
  • 3/4 cup red wine
  • 3 tablespoons balsamic vinegar

Instructions

Cauliflower Mash

  1. In a medium saucepan over medium-high heat, fill 3/4 of the pot with water and bring it to a boil. Add cauliflower and cook for 5-7 minutes, or until soft. Drain well when done.

  2. When cool, in a food processor or high-speed blender puree the cauliflower with cannellini beans, onion, garlic, vegetable broth and ground pepper until almost smooth. Set aside.

Portobello Mushrooms

  1. Turn the grill on to medium-high and lightly grease the grill grates with either a 1/4 teaspoon of olive oil or cooking spray.

  2. Remove the gills, which are the inside of the mushroom using a spoon and then wipe off the mushroom with a damp paper towel. 

  3. Using a basting brush, lightly grease the portobello mushrooms with 1 3/4 teaspoon olive oil, salt, and pepper. Grill for 5 minutes on each side until golden brown. When cool, slice portobello mushrooms on a diagonal and set aside.

Red Wine Sauce

  1. In a small pot, add 1 teaspoon olive oil, onion, and minced garlic, and saute for about 3 minutes. Add red wine and balsamic vinegar; stir well about 10 minutes and set aside.

  2. Place the cauliflower mixture on a platter. Add the portobello mushrooms on top and drizzle with the red wine sauce.

Recipe Notes

Nutrient Analysis:
Serving size: 2 portobello mushrooms + 2 cups mashed cauliflower, Calories: 400 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 55 grams, Sugar: 15 grams, Sodium: 385 milligrams, Fiber: 15 grams, Protein: 18 grams, Cholesterol: 0 milligrams

 

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