recipe

Baked Tamari Mushrooms With Fresh Spinach Salad

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Baked Tamari Mushrooms With Fresh Spinach Salad

Formal Introduction:

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Baked Tamari Mushrooms with Fresh Spinach Salad is a delightful and healthy dish that combines the umami-rich flavors of tamari-marinated mushrooms with the freshness of a spinach salad. This dish is a perfect choice for those looking to enjoy a vegan, gluten-free, and low-calorie meal. It’s not only delicious but also a great source of essential nutrients.

Casual Introduction:

Hey there! Baked Tamari Mushrooms with Fresh Spinach Salad is like a flavor explosion in your mouth. You’ve got these savory, tamari-infused mushrooms, and they’re hanging out with some fresh, crispy spinach. It’s a match made in salad heaven! Want to know how to make it? I’ve got you covered.

History:

The history of this dish is not well-documented, but it draws inspiration from Asian flavors and modern culinary trends that emphasize healthier and plant-based eating. Tamari is a type of soy sauce that’s often used in Japanese cuisine, known for its rich, umami taste. Combining tamari-marinated mushrooms with fresh spinach is a contemporary twist on traditional ingredients, creating a balanced and nutritious meal.

Components:

Here’s what you’ll need for Baked Tamari Mushrooms with Fresh Spinach Salad:

For the Tamari Mushrooms:

  • 12 ounces (340g) of fresh mushrooms (such as cremini or shiitake)
  • 2 tablespoons of tamari sauce (gluten-free soy sauce)
  • 2 cloves of garlic, minced
  • 1 tablespoon of olive oil
  • Salt and black pepper to taste

For the Fresh Spinach Salad:

  • 6 cups (about 180g) of fresh spinach leaves
  • 1/4 cup (60ml) of extra-virgin olive oil
  • 2 tablespoons of balsamic vinegar
  • 1 teaspoon of Dijon mustard
  • 1 clove of garlic, minced
  • Salt and black pepper to taste
  • Optional toppings: cherry tomatoes, sliced red onion, or toasted nuts for extra crunch and flavor

Steps to Prepare:

Step 1: Marinate the Mushrooms

  1. Preheat your oven to 375°F (190°C).
  2. Clean and slice the fresh mushrooms.
  3. In a bowl, mix the tamari sauce, minced garlic, olive oil, salt, and black pepper.
  4. Toss the sliced mushrooms in the tamari marinade until they are well-coated.
  5. Place the marinated mushrooms on a baking sheet in a single layer.

Step 2: Bake the Mushrooms
6. Bake the mushrooms in the preheated oven for 20-25 minutes, or until they are tender and slightly crispy around the edges.

  1. Remove from the oven and let them cool slightly.

Step 3: Prepare the Spinach Salad
8. In a large salad bowl, add the fresh spinach leaves and any optional toppings you like (cherry tomatoes, sliced red onion, or toasted nuts).

  1. In a separate bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and black pepper to make the salad dressing.

Step 4: Assemble and Serve
10. Pour the dressing over the spinach salad and toss to coat the leaves evenly.

  1. Top the salad with the baked tamari mushrooms.

Total Time Needed:

The preparation and cooking time for Baked Tamari Mushrooms with Fresh Spinach Salad is approximately 45-50 minutes. This includes marinating the mushrooms, baking them, preparing the salad, and assembling the dish. It’s a relatively quick and easy recipe that yields a flavorful and nutritious meal that everyone can enjoy. Enjoy your culinary adventure!

Nutrition Facts for Baked Tamari Mushrooms with Fresh Spinach Salad (per serving):

  • Calories: Approximately 170-190 calories (may vary depending on portion size and optional toppings).
  • Total Fat: 15-18 grams.
    • Saturated Fat: Approximately 2-3 grams.
    • Trans Fat: 0 grams.
  • Cholesterol: 0 milligrams.
  • Sodium: Approximately 400-450 milligrams (mainly from tamari sauce).
  • Total Carbohydrates: Approximately 10-12 grams.
    • Dietary Fiber: Approximately 3-4 grams.
    • Sugars: Approximately 2-3 grams.
  • Protein: Approximately 4-5 grams.
  • Vitamin D: 0% DV (Daily Value).
  • Calcium: 4-6% DV.
  • Iron: 10-12% DV.
  • Potassium: 8-10% DV.
  • Vitamin A: 60-70% DV.
  • Vitamin C: 25-30% DV.

Health Information:

  1. Low in Calories: Baked Tamari Mushrooms with Fresh Spinach Salad is a low-calorie option, making it suitable for those watching their calorie intake.

  2. Rich in Nutrients: This dish is a good source of vitamins and minerals, especially vitamin A (from spinach), vitamin C (from spinach), iron, and potassium.

  3. High in Fiber: The salad provides a decent amount of dietary fiber, aiding in digestion and promoting a feeling of fullness.

  4. Vegan and Gluten-Free: This recipe is vegan, making it suitable for plant-based diets, and it uses tamari sauce, a gluten-free alternative to soy sauce.

  5. Heart-Healthy: The unsaturated fats from olive oil in the salad dressing contribute to heart health, and the absence of cholesterol and trans fats makes it heart-friendly.

  6. Protein Source: While not a significant source of protein, the mushrooms and spinach contribute some plant-based protein to the meal.

  7. Low in Added Sugar: The recipe contains minimal added sugars, making it a healthier choice for those looking to reduce sugar intake.

  8. Balanced Flavor: The umami-rich tamari mushrooms paired with fresh spinach create a well-balanced flavor profile that satisfies the taste buds without relying on excessive salt or sugar.

Note: The nutritional values provided are approximate and can vary based on specific ingredients, portion sizes, and optional toppings used in the preparation of the dish. It’s always a good practice to refer to specific product labels and consult a registered dietitian for personalized nutritional guidance.

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