Grilled Portabella Mushrooms: A Nutritious and Flavorful Delight
Portabella mushrooms, when grilled to perfection, offer a unique texture and savory flavor that elevates any meal. Known for their large size and meaty texture, these mushrooms are a favorite in vegetarian and vegan cuisine, but they can also be a versatile addition to various meat-based dishes. Grilled Portabella mushrooms are not only delicious but also provide an impressive nutritional profile, making them a healthy and satisfying choice for those seeking to add more plant-based options to their diet.
Nutritional Overview
Grilled Portabella mushrooms are an excellent source of low-calorie nutrition. They are packed with essential vitamins and minerals, offering a variety of health benefits. Here’s a breakdown of the key nutritional values for a typical serving of grilled Portabella mushrooms:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 29 kcal |
| Protein | 3.28 g |
| Total Fat | 0.58 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 4.44 g |
| Fiber | 2.2 g |
| Sugars | 2.26 g |
| Calcium | 3.0 mg |
| Iron | 0.4 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 135.0 mg |
| Potassium | 437.0 mg |
| Sodium | 11.0 mg |
| Zinc | 0.65 mg |
| Copper | 0.389 mcg |
| Manganese | 0.067 mg |
| Selenium | 21.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.072 mg |
| Riboflavin (B2) | 0.403 mg |
| Niacin (B3) | 6.255 mg |
| Vitamin B6 | 0.122 mg |
| Folate (B9) | 19.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.3 mcg |
Health Benefits of Grilled Portabella Mushrooms
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Low Calorie: At just 29 kcal per serving, Portabella mushrooms are an excellent option for those looking to maintain or reduce their calorie intake without sacrificing taste.
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High in Protein: Providing 3.28 grams of protein per serving, these mushrooms are a great plant-based protein source, ideal for vegetarians, vegans, or anyone looking to add more plant-derived proteins to their diet.
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Rich in Fiber: With 2.2 grams of fiber per serving, Portabella mushrooms help support digestion, regulate blood sugar levels, and promote a feeling of fullness.
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Mineral Powerhouse: Grilled Portabella mushrooms are rich in important minerals such as potassium (437 mg), phosphorus (135 mg), magnesium (13 mg), and zinc (0.65 mg). These minerals support various bodily functions, from bone health to immune system support.
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B-Vitamin Boost: The mushrooms provide an excellent source of B vitamins, including riboflavin (0.403 mg), niacin (6.255 mg), and thiamine (0.072 mg), which help with energy metabolism and nervous system function.
Allergen Information
Grilled Portabella mushrooms are naturally allergen-free and do not contain common allergens such as gluten, dairy, or soy. However, if you have a sensitivity to fungi or mold, it’s advisable to consult with your healthcare provider before consuming them.
Dietary Preferences
Grilled Portabella mushrooms cater to various dietary needs:
- Vegetarian & Vegan: These mushrooms are entirely plant-based, making them suitable for both vegetarians and vegans.
- Gluten-Free: Naturally free from gluten, they can be included in gluten-free diets without concern.
- Low-Calorie & Low-Fat: Grilled Portabella mushrooms are a great option for those following low-calorie or low-fat diets.
- Keto-Friendly: With only 4.44 grams of carbohydrates per serving, they can be included in a keto or low-carb diet.
Cooking Tips and Serving Suggestions
Grilled Portabella mushrooms are incredibly versatile and can be used in a variety of dishes. To get the best flavor and texture, here are a few tips for preparing and serving them:
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Grill with Care: Brush the mushrooms with a bit of olive oil or your favorite seasoning before grilling. Make sure the grill is preheated to medium heat for even cooking. Grill for about 4-5 minutes per side, or until tender and juicy.
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Stuffed Mushrooms: You can stuff grilled Portabella mushrooms with a variety of fillings, from cheese and breadcrumbs to quinoa or roasted vegetables, for a delicious and filling meal.
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Mushroom Burgers: Use large grilled Portabella caps as a vegetarian burger patty alternative. Layer with lettuce, tomato, and your favorite condiments for a healthy twist on a classic burger.
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In Salads: Add sliced grilled Portabella mushrooms to salads for a hearty addition. They pair well with greens, tomatoes, and balsamic vinegar.
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As a Side Dish: Grilled Portabella mushrooms can also be served as a savory side dish to complement meat, pasta, or grain-based meals.
Conclusion
Grilled Portabella mushrooms are a delicious and nutritious food choice that can be easily incorporated into various meals. Packed with protein, fiber, and essential vitamins and minerals, they offer a healthy, low-calorie option that supports overall well-being. Whether you are looking for a vegetarian alternative, a healthy side dish, or a flavorful addition to your next meal, grilled Portabella mushrooms are sure to satisfy.
