Michael Davis
Portabella mushrooms are a popular choice for vegetarian and vegan burgers due to their meaty texture and savoury flavour. They are often used as a substitute for meat and cheese in burgers, as they are low in fat and calories. For instance, 100 grams of raw mushrooms contain no fat and only 22 calories. However, when paired with ingredients such as cheese, sauces, and buns, the calorie count of a portabella mushroom burger can increase significantly.
| Characteristics | Values |
|---|---|
| Fattening | No |
| Calories | 35 calories per 100-gram serving (raw mushrooms have 22 calories per 100 grams) |
| Fat | Low fat (grilled portobello mushroom burger has 13 grams of fat) |
| Carbohydrates | 31 grams |
| Protein | 21 grams |
| Saturated Fat | 1 gram |
| Sodium | 594 milligrams |
| Fiber | 11 grams |
| Sugar | 6 grams |
| Vitamins | B vitamins |
| Minerals | Selenium, copper, potassium, phosphorus |
| Non-nutritive compounds | Polysaccharides, polyphenols, carotenoids |
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What You'll Learn
Portobello mushroom burgers are low in calories and fat
Portobello mushroom burgers are a tasty and healthy option for a quick meal. They are low in calories and fat, making them a great alternative to traditional beef burgers. Portobello mushrooms are a type of Agaricus bisporus, the same species as white button and cremini mushrooms. With their meaty and savoury taste, Portobello mushrooms are an excellent substitute for meat and cheese in burgers.
Portobello mushrooms are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 to 35 calories. This makes them a perfect option for those looking to reduce their calorie intake without sacrificing taste and satisfaction. The mushrooms are often grilled or pan-fried, and the cooking method can also impact the calorie count. For example, grilling or roasting the mushrooms in the oven at 400˚ for 12 minutes are popular choices.
The versatility of Portobello mushroom burgers extends beyond their flavour and texture. They can be tailored to suit various dietary preferences and restrictions. For those following a vegan or vegetarian diet, Portobello mushrooms make an excellent patty option. The mushrooms can be marinated in a blend of balsamic vinegar, olive oil, herbs, and spices, enhancing their natural, earthy flavours. This marinade not only adds taste but also helps to create a juicy and meaty texture, making the burgers appealing to both vegetarians and meat-eaters alike.
To further reduce the fat and calorie content of Portobello mushroom burgers, some simple adjustments can be made. Omit the cheese or opt for a vegan cheese alternative, and choose a whole wheat bun. Additionally, the gills of the mushrooms can be removed before cooking, as they may have an unpleasant texture and can trap dirt. By following these suggestions, you can create a delicious and healthy Portobello mushroom burger that satisfies your cravings without compromising your dietary goals.
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They are a good substitute for meat
Portabella mushrooms are a good substitute for meat in burgers. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 or 35 calories. Their meaty and savoury taste, as well as their texture, make them a great alternative for those who want to incorporate more plant-based foods into their diet.
Portabella mushrooms are the mature form of Agaricus bisporus, the most popular species of edible mushroom, which also includes white button and cremini mushrooms. They can be grilled, roasted in the oven, or cooked in a cast-iron skillet. Before cooking, the stems should be removed, and the caps cleaned with a damp cloth or paper towel.
Portabella mushroom burgers can be served on toasted buns with various toppings and sauces. A popular choice is to marinate the mushrooms in a blend of balsamic vinegar, olive oil, garlic, herbs, and spices, and then grill them for around 10 minutes on each side. They can also be topped with cheese and grilled for an additional 2 minutes until the cheese melts.
Portabella mushrooms are not only a good meat substitute in terms of taste and texture but also offer health benefits. They are the only known non-animal source of vitamin D, and also contain compounds with potential anti-inflammatory, antioxidant, and anticancer properties.
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They are high in potassium and phosphorus
Portabella mushrooms are a great option for those looking for a healthy, low-calorie alternative to traditional burgers. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories.
Portabella mushrooms are also an excellent source of potassium and phosphorus, which have a range of health benefits. Potassium is an essential mineral that helps maintain healthy blood pressure, supports nerve transmission, and promotes muscle function. It also aids in the regulation of fluid balance and pH levels in the body. Phosphorus, on the other hand, is important for bone and teeth health, as it helps in the absorption of calcium and plays a crucial role in energy production and muscle recovery.
In addition to being high in potassium and phosphorus, portabella mushrooms contain non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which are believed to possess anti-inflammatory, antioxidant, and anticancer properties. Studies have shown that mushrooms can stimulate immune cells and inhibit the growth and spread of cancer cells in animals.
Portabella mushrooms are a nutritious food item that can be incorporated into a balanced diet. They offer a range of potential health benefits due to their high potassium and phosphorus content, as well as their other nutritional properties. By including portabella mushrooms in their meals, individuals can not only enhance the flavour of their dishes but also work towards maintaining a healthy lifestyle.
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Portobello mushrooms are loaded with B vitamins
Portobello mushrooms are a great option for those looking for a healthy, tasty, and satisfying burger. They are low in calories and fat, providing a good substitute for meat and cheese. In addition, Portobello mushrooms are packed with essential nutrients, including B vitamins and trace minerals such as selenium and copper. They are also a source of potassium and phosphorus.
B vitamins are crucial for several bodily functions and overall health. They contribute to energy metabolism, helping our bodies convert food into fuel and maintaining a healthy nervous system. B vitamins also play a role in the production of red blood cells, which carry oxygen throughout our bodies.
Portobello mushrooms, being a good source of B vitamins, can help support these functions. Specifically, they contain vitamin B2, also known as riboflavin, which is important for energy production and maintaining healthy skin, eyes, and nervous system function. They also contain vitamin B3, or niacin, which supports healthy cholesterol levels and reduces inflammation.
Additionally, Portobello mushrooms provide vitamin B5, or pantothenic acid, which is involved in various metabolic processes and supports healthy hormone production. They also contain vitamin B6, which is crucial for protein metabolism, immune function, and the production of red blood cells.
By incorporating Portobello mushrooms into dishes such as burgers, individuals can benefit from the nutritional profile of these fungi, including the array of B vitamins they offer, while also enjoying a delicious and satisfying meal.
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They can be grilled, roasted, or cooked in a skillet
Portobello mushroom burgers are a great option for those looking for a vegetarian or vegan alternative to traditional meat burgers. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories.
Portobello mushrooms can be grilled, roasted, or cooked in a skillet. Here are some instructions for each method:
Grilled Portobello Mushroom Burgers
To make grilled Portobello mushroom burgers, start by preparing the mushrooms. Remove the stems and clean the caps with a damp cloth or paper towel. Place the mushrooms in a shallow dish and drizzle with olive oil, balsamic vinegar, and tamari. Sprinkle with salt and pepper, and rub the seasonings into the mushrooms, coating both sides.
Heat your grill or grill pan to medium heat. Brush the grill grates with oil to prevent sticking. Place the mushrooms, gill side up, onto the grill and cook for 5 to 8 minutes per side, or until tender and lightly charred.
Once the mushrooms are cooked, assemble your burgers. Portobello mushrooms can be served on buns with lettuce, tomato, aioli sauce, vegan mayo, chipotle sauce, pickles, and red onions. You can also top your burger with cheese and melt it on the grill for an additional 2 minutes.
Roasted Portobello Mushroom Burgers
To roast Portobello mushrooms, preheat your oven to 375°F/191°C. Clean and prepare the mushrooms as described above, removing the stems and cleaning the caps. Place the mushrooms on a baking sheet lined with parchment paper or lightly greased with cooking spray.
Roast the mushrooms in the oven for about 20-25 minutes, or until they are tender and slightly caramelized around the edges. Remove from the oven and assemble your burgers as desired.
Skillet Portobello Mushroom Burgers
To cook Portobello mushrooms in a skillet, you can follow a similar process as grilling. Prepare the mushrooms by removing the stems and cleaning the caps. Create a marinade by whisking together balsamic vinegar, olive oil, and herbs or spices. Place the mushrooms in a dish, cap side down, and pour the marinade over them. Use a basting brush to coat each side with marinade.
Cover the dish and allow the mushrooms to marinate for about 20 minutes, basting each side at least once during this time. Heat your skillet or grill pan to medium heat and place the mushrooms, cap side down, on the pan. Grill for approximately 5 minutes per side, or until tender. Assemble your burgers and enjoy!
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Frequently asked questions
Portobello mushrooms are low in fat and calories. A 100-gram serving of mushrooms only has 35 calories. They are also loaded with B vitamins and trace minerals such as selenium and copper. They’re also high in potassium and phosphorus.
To make Portobello mushroom burgers healthier, you can omit the cheese and choose a 100% whole wheat bun. You can also grill the mushrooms instead of frying them.
There are many ways to make Portobello mushroom burgers. You can marinate the mushrooms in balsamic vinegar, olive oil, and herbs/spices. You can also add vegan cheese, spinach, grilled red onion, tomatoes, and avocado.
