Nutrition
Ingredients
- 2 Portobello Mushrooms cleaned, large
- 1/2 cup TVP textured vegetable protein (I use Bob's Red Mill)
- 1/4 cup Onion diced
- 1 cup Baby Spinach
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/4 tsp Salt
- 1 tbsp Ground Flax
- 1/4 cup Vegan Feta (I use Follow Your Heart)
- 1/4 cup Vegan Parmesan (I use Follow Your Heart)
Instructions
- Pre-heat oven to 350 F
- In a small bowl, combine 1 tablespoon of ground flax with 3 tablespoons of water (we shall call this flax goo). Allow to sit for at least 5 minutes
- In a medium heat pan, cook finely diced onions for 2-3 minutes until slightly translucent. Add spinach until wilted
- Clean Portobello Mushrooms and remove stem
- In a medium sized bowl, mix together cooked onions/spinach, flax goo, TVP, spices, and feta.
- Place the mushrooms on a parchment-line baking sheet, and fill them with the filling.
- Sprinkle the vegan Parm on top
- Cook for 20 – 25 minutes
Equipment
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Notes
- Use Textured Pea Protein instead of TVP – you can buy this on Amazon – I like the brand Acre Made
These High Protein Stuffed Portobello Mushrooms are seriously so good! They are very low-effort, and high reward! I like to eat them as a side dish or just eat a few as the main dish. This is such an easy recipe to pack in some veggies, protein and fiber in a delicious way!
I’m not sure if you’ve used TVP as a grain substitute in recipes that would normally use rice or quinoa, but this is a protein hack that I really like to use. Typically, you’ll see stuffed mushrooms or stuffed peppers use rice, quinoa, or maybe breadcrumbs, but using TVP instead is a game changer because it’s so high in protein! TVP (Textured Vegetable Protein) can have a really soft texture that is a little reminiscent of a grain, and since it’s a soy-based ingredient, it doesn’t have much of its own flavor and will gladly accept any flavors you give it! If you’ve used TVP before, you likely re-hydrated it – for this recipe, we will be using dry TVP, which makes it even more low-effort!
This is already a gluten-free recipe, so no substitutions will be needed! If you are trying to eat a Whole Food Plant Based (WFPB) diet or just trying to cut back on oil, you could just omit the vegan cheeses or replace them will nutritional yeast instead!
I actually really like this recipe for meal prepping. You could either make a big batch of these ahead of time, or just prep the filling and pop them in the oven before dinner! Either way, it’s an easy meal to whip up and you’re mostly just waiting on it to cook in the oven, so you can do other things!
Ingredients
- Portobello Mushrooms – the larger the Portobello Mushroom caps are for this recipe, the better, since we will be stuffing them with yumminess! You could also use small mushrooms but they will take more time, and would be more similar to an appetizer than a meal!
- Textured Vegetable Protein – TVP – if you’re newer to plant-based cooking or just haven’t used TVP, it is such a cool ingredient! I typically see it called TVP where I live, but have also heard it called soy mince, textured soy protein, etc. If you want an idea of what this looks like visually, just search for Bob’s Red Mill Textured Vegetable Protein! TVP is a shelf-stable vegan protein source that can be found at most stores and also purchased online. Since it’s a soy-based ingredient, it doesn’t have much of a taste but takes on other flavors really well! I like to use it in all kinds of things – from sweet to savory! Oftentimes, you will see TVP being re-hydrated for recipes; we actually are going to use it dry for this recipe.
- Onion – I used a sweet onion, finely diced for this recipe, but any onion will work!
- Baby Spinach – I look for any excuse to use baby spinach because it packs in so much goodness and also protein!
- Garlic Powder, Onion Powder, Salt – we really do need to season the TVP since it doesn’t have much flavor of its own.
- Ground Flax Seed – I use ground flax seed for this recipe to help the TVP filling stay together better. Ground flax seed is another shelf-stable vegan ingredient that is frequently used in baking as an egg substitute. You should be able to find this at most stores, but you can also buy it online!
- Vegan Cheeses – I really love the combination of Follow Your Heart Vegan Feta and Follow Your Heart Vegan Parmesan for this recipe – it just adds a nice salty flavor and some extra texture to the dish. If you’re eating more WFPB or just trying to cut back on oil or processed foods, feel free to omit these; they are optional.
Instructions
- Pre-heat the oven to 350 F.
- In a small bowl, combine 1 tablespoon of ground flax with 3 tablespoons of water (we shall call this flax goo). Just stir it together, and allow it to sit for at least 5 minutes.
- Chop the onion into finely diced pieces.
- In a medium heat pan, cook the diced onions for 2-3 minutes until slightly translucent, stir regularly to avoid burning and sticking. If you don’t have a non-stick pan, you may want to spray it with a small amount of oil.
- Add in the baby spinach and cook until wilted (until most of the water has cooked out and it looks like you have roughly five spinach leaves instead of the massive handful of spinach you just had)!
- Clean the Portobello Mushrooms and remove the stems.
- In a medium sized bowl, mix together cooked onions/spinach, flax goo, TVP, spices, and feta. I just do this with a fork. Do NOT re-hydrate the TVP – the mushroom will cook off moisture that will soften up the TVP and make it perfect. If you re-hydrate the TVP, it will likely end up wet and sticky.
- Place the mushrooms on a parchment paper-lined baking sheet, and fill them with the filling.
- Sprinkle the vegan Parm on top.
- Cook for 20 – 25 minutes. Sometimes I like to broil it a little bit at the end if I’m using vegan Parm because it browns it up a little!
Silly Little Haiku
Do NOT re-hydrate
I love mushrooms so damn mush
TVP as rice
Author
Protein Deficient Vegan