Stuffed Mushrooms

stuffed mushrooms

This stuffed mushrooms recipe is a new idea for an old party favorite - enjoy as many as you like of this vegan, heart healthy version.

Mushrooms are the only plant source of Vitamin D. They are nutrition powerhouses while being fat-free and low in sodium and calories. They pack loads of antioxidants that fight cancer and heart disease.

Mushrooms are particularly recommended to prevent breast cancer, as they block aromatase, which helps reducing the estrogen circulation in the body. Higher estrogen levels are often linked to an increased breast cancer risk.

Serves: 4 / Ready in: 45 minutes / Calories per serving: 110

Great for: heart healthy, low cholesterol, healthy starter, low calorie, vegan

Nutrients: vitamin D, selenium, potassium, copper, folate, niacin, riboflavin


2 tablespoons olive oil

8 large flat mushrooms

1 onion, peeled and chopped

1 garlic clove, peeled and crushed

1/4 cup rolled oats

2 medium tomatoes, chopped into small chunks

1/2 fresh Jalapeno chili, trimmed and finely chopped

1/2 cup fresh parsley, chopped

1/4 cup pecans or pine nuts, chopped

1/2 cup soy parmesean or Daiya vegan cheese


Preheat the oven to 375 degrees F. Grease a shallow baking dish large enough to hold a single layer of the mushrooms stuffed with the filling, and set aside.

Remove the mushroom stalks, chop them, and set the caps aside.

Saute the onion, garlic, and chili in the oil until lightly brown. Add the mushroom stalks and saute for 2 minutes. Then stir in the oats, tomato, and parsley, and saute for another 2 minutes.

Arrange the mushroom caps with the open side up in the prepared baking dish. Divide the stuffing mixture between them and layer on the nuts and soy cheese.

Bake for 25 minutes and then allow to cool a bit before serving.