Portobello Spinach Bake
5 from 1 vote

1 - ABOUT THE RECIPE

For this succulent creation, we stuffed a portobello with black beans, sun-dried tomato pesto, and baked it with Gruyère cheese, tantalizing taste buds while delivering a good dose of health benefits.
Portobello mushrooms, as a hearty base, brings a meaty texture and is a low-calorie option rich in fiber, supporting digestion. The inclusion of black beans provides a protein boost and essential minerals like iron and magnesium, contributing to overall well-being.
Sun-dried tomato pesto infuses the dish with a burst of flavor, offering vitamins C and K. These vitamins play roles in immune function and bone health. Meanwhile, Gruyère cheese, with its nutty profile, adds calcium for bone strength and phosphorus for energy metabolism. The dish strikes a wonderful balance between indulgence and nutrition.
It makes for a satisfying main course or a delightful appetizer. Its nutrient-packed ingredients align with a balanced diet, catering to those seeking wholesome options. However, cons may arise for individuals monitoring their sodium or fat intake, so be aware it is an indulgent. 
In essence, this recipe combines taste and nutrition in a single dish. It stands as a testament to the idea that health-conscious meals need not sacrifice flavor, offering a delightful culinary experience with a mindful nod to well-being.

2 - MISE EN PLACE

  • Oven
  • Cutting Board
  • Knive

3 - Ingredients
 
 

  • 1 Portobello Mushroom
  • 30 gram Spinach - raw or frozen
  • 1 Onion - red
  • 2 cloves Garlic
  • 1 tbsp Pumpkin Seeds
  • 40 gram Black Beans - cooked or canned
  • 1 tsp Olive Oil - (or oil of your choice)
  • 15 gram Gruyere Cheese - (sliced)
  • 2 tbsp Sundried Tomato pesto - store bought
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

4 - HOW TO MAKE
 

  • Heat oil in pan, add spinach, chopped red onion and black beans, cook for about 3 minutes
  • Add pesto, press garlic through a press and add, cook for another 2 Minutes
  • Thoroughly wash mushroom, remove stem and add to a baking dish heads down
  • Fill mushroom cap with spinach-bean mixture, top with Pupmkin seeds and cover with Cheese
  • Bake in oven for15 minutes on 375 F (190 Grad), check once in while as ovens vary
  • Once cheese turned gold-brown, remove from oven, serve immediately.

5 - WHY IT'S GOOD FOR YOU

HEALTH SPOTLIGHT: MUSHROOMS

Mushrooms are a rich, low calorie source of fiber, protein as well as antioxidants. They may lower the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes. They're also great sources of Selenium.

We make healthy yummy

Culinary nutrition is a unique  and revolutionary approach  - to make conventionally healthy cooky yummy. Recipes are our core, but we also help with  fun and yummy meal planning, grocery shopping and cooking techniques to create delicious, nutritious meals for long-term success. We work with individual clients, groups and support Doctors and hospitals with out-and-in-patient care.

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Nutrition Facts
Portobello Spinach Pesto Bake
Serving Size
 
1 person
Amount per Serving
Calories
333
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
5
g
31
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
6
g
Cholesterol
 
19
mg
6
%
Sodium
 
421
mg
18
%
Potassium
 
893
mg
26
%
Carbohydrates
 
32
g
11
%
Fiber
 
9
g
38
%
Sugar
 
10
g
11
%
Protein
 
16
g
32
%
Vitamin A
 
3156
IU
63
%
Vitamin B1
 
0.3
mg
20
%
Vitamin B2
 
0.3
mg
18
%
Vitamin B3
 
5
mg
25
%
Vitamin B5
 
1
mg
10
%
Vitamin B6
 
0.4
mg
20
%
Vitamin B12
 
0.3
µg
5
%
Vitamin C
 
20
mg
24
%
Vitamin D
 
0.3
µg
2
%
Vitamin E
 
1
mg
7
%
Vitamin K
 
149
µg
142
%
Calcium
 
264
mg
26
%
Copper
 
1
mg
50
%
Folate
 
170
µg
43
%
Iron
 
4
mg
22
%
Manganese
 
1
mg
50
%
Magnesium
 
129
mg
32
%
Phosphorus
 
417
mg
42
%
Selenium
 
21
µg
30
%
Zinc
 
3
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.