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!
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!
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.
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.
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.
Remove the gills, which are the inside of the mushroom using a spoon and then wipe off the mushroom with a damp paper towel.
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.
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.
Place the cauliflower mixture on a platter. Add the portobello mushrooms on top and drizzle with the red wine sauce.
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