Portobello mushrooms stand out from all the other mushrooms in the produce section, with their large, tan to brown cap, dark underside and thick white stem. They’re related to the common button mushroom, yet have a taste and texture of their own, which makes them more versatile in the kitchen. Portobellos are fat-free and very low in calories. They’re also a rich source of selenium, copper and niacin.
Low-Calorie, Fat-Free, Sometimes With Vitamin D
Portobello, or portabella, mushrooms are the mature form of baby crimini mushrooms. They grow up to 6 inches in diameter and possess a flat cap with a dense, meaty texture. Mushrooms are one of the few natural sources of vitamin D, but the amount they contain depends on their exposure to ultraviolet light. One cup of diced portobello, which equals about one mushroom, has 19 calories, 2 grams of protein and 3 grams of total carbohydrates.
Boost of Copper and Selenium
Portobello mushrooms are rich sources of copper and selenium. Your body needs copper to form connective tissue, metabolize iron, and to produce energy and antioxidants. Selenium has two primary jobs to fill: It helps produce thyroid hormones and antioxidants. It also supports your health by regulating your immune system and inflammation, according to a review published in the April 2012 issue of “Antioxidants & Redox Signaling.” One cup of diced portobello mushrooms contains 16 micrograms of selenium and 0.25 milligrams of copper. These values represent 28 percent of the recommended dietary allowance for both minerals.
B Vitamins Support Metabolism
Your body doesn’t store niacin or vitamin B-6, so it’s essential to get a regular supply through your diet. Niacin helps metabolize food into energy and also synthesizes fatty acids. The Office of Dietary Supplements describes vitamin B-6 as extremely versatile because it’s involved in more than 100 chemical actions throughout your body. It helps metabolize amino acids, produces neurotransmitters and supports your immune system. One cup of diced portobello mushrooms contains 0.13 milligrams, or 10 percent of your recommended dietary allowance for vitamin B6. The same portion supplies 3.87 milligrams of niacin, which is 24 percent of your RDA.
Store portobello mushrooms in the refrigerator and use them within 7 to 10 days. Clean them with a damp cloth or paper towel. Don’t rinse them because they’ll absorb too much water. You can use portobello mushrooms in place of any other type of mushroom you usually enjoy, but they’re substantial enough to be the centerpiece of a dish.
We hope you enjoy this recipe we created, in celebration of all the goodness that mushrooms are!
Creamy Mushroom & Thyme Chickpea Pasta
- 2 teaspoons fresh thyme, separated from stems
- 2 packets fresh mushrooms ( I used portobello and button for texture variation)
- 2onions, finely chopped
- 3-4cloves garlic, chopped
- 1tablespoon olive oil
- 1 cup mushroom stock
- Almond milk or alternative, add to preferred consistency
- 250 gram packet Happy Earth People chickpea fusilli pasta
- 2 tablespoons chickpea flour
- 3 tablespoons nutritional yeast or grated cheese (optional)
- Dried oregano, rosemary and chili flakes
- Salt and pepper to taste
- In a hot pan, pour in the olive oil and add the onions, garlic and fresh mushrooms. Sauté for about 2-3 minutes.
- Add the thyme, dried herbs, chilli flakes, freshly ground pepper and some salt. Stir on medium heat for a couple more minutes
- Add the chickpea flour, stock/ water and almond milk. Stirring continuously to avoid lumps Let the pot come to a simmer, turn down the heat and let it reduce to desired consistency.
- Boil and salt some water and cook the chickpea pasta till al dente in the meanwhile.
- Stir in the nutritional yeast/ cheese. Mix well and coat the pasta in supreme deliciousness NOTE: Blend sauce for kids and fussy eaters, they will love it.
- Check for seasoning and adjust if required. Top with thyme sprigs.
- Dish up, sit down and revel in your most delicious (and healthy) creation!