By Princess Frost
Walnut and Lentil Stuffed Mushrooms
16 steps
Prep:10minCook:20min
These bite-size beauties offer a double dose of protective plant nutrients to help prevent the onset of type 2 diabetes and cancer. Mushrooms contain a soluble fiber called beta-glucans, that support gut health and immune system health, thereby helping the body fight cancer, infection, or other diseases. Similarly, walnuts have been shown to help decrease inflammation, support weight control, manage type 2 diabetes, and lower blood pressure with their high levels of antioxidants, fiber, and omega-3 fatty acid content. With all the plant power packed into one perfect package, these umami-rich stuffed mushrooms are a delicious way to enjoy the benefits of plant-based eating.
Updated at: Thu, 17 Aug 2023 05:14:03 GMT
Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
24
High
Nutrition per serving
Calories620 kcal (31%)
Total Fat22.9 g (33%)
Carbs78 g (30%)
Sugars9 g (10%)
Protein36.5 g (73%)
Sodium62.5 mg (3%)
Fiber16.3 g (58%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
16 ouncesbaby bella mushrooms
also known as cremini mushrooms
½ cupwalnuts chopped
½ cuponion
yellow or white, chopped
1 tsporegano
dried
2 tspsground cumin
1 tspchili powder
¼ tspsalt
optional, more to taste
ground black pepper
optional, to taste
1 cuplentils
brown or green, home cooked, or BPA-free canned
1 Tbspsparsley
minced, to garnish
red pepper flakes
optional, to taste
Instructions
Step 1
Preheat oven to 375 degrees F.
Step 2
Remove stems from mushrooms and roughly chop. Place mushroom caps on a parchment-lined baking sheet, stem side up.
Step 3
Toast the walnuts: In a medium stovetop pan, heat the walnuts on medium heat until golden brown, about 2–3 minutes, tossing frequently to prevent burning.
Step 4
Put walnuts in a bowl and set aside.
Step 5
Heat the same pan on medium-high. Add the onions and chopped mushroom stems, stirring frequently, until the onions are translucent, about 3–4 minutes. Add 1–2 tablespoons of water, if necessary, to deglaze the pan while cooking.
Step 6
Add the onion and mushroom mixture and walnuts to a food processor. Add the oregano, cumin, chili powder, and salt and pepper, if using.
Step 7
Blend until a wet meal-like consistency.
Step 8
Add the walnut onion mixture to a large bowl. Stir in the lentils. Mix well until the lentils are coated with the walnut onion mixture.
Step 9
Stuff your mushrooms: With a spoon or spatula, place about a tablespoon of the walnut lentil mixture into each mushroom. You’ll want the mushroom packed tightly with the lentil mixture and about ½” over the mushroom top.
Step 10
Bake for 20 minutes or until the stuffing is browned and slightly crispy on top.
Step 11
Top with chopped parsley and red pepper flakes, if desired.
Step 12
Chef's Notes:
Step 13
Substitutions
- Substitute white button mushrooms for the baby bellas.
- In place of lentils, use another legume, but you might need to mash the legume to make a paste-like mixture.
- Instead of parsley, top them with basil, cilantro, or dill.
- Nut-free, instead of walnuts, use sunflower seeds (they’re not chock-full of omega-3s, but they do have polyunsaturated fats which are also necessary for health).
Step 14
Make it a meal:
- Top the mushrooms on a bed of rice and greens.
- Enjoy alongside steamed vegetables and baked tofu or tempeh.
Step 15
To add more nutrition and deliciousness top with your favorite sauce or top it with chopped kimchi or kraut.
Step 16
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
Notes
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