Emily Johnson
Portabella mushrooms are a type of fungi that have been consumed as food and medicine for thousands of years. They are known for their hearty, savoury, and umami taste, as well as their versatility in cooking. In 84 grams, there is one whole portabella mushroom, which contains 19 calories, 0 grams of fat, 3 grams of carbohydrates, 2 grams of protein, and several vitamins and minerals.
| Characteristics | Values |
|---|---|
| Weight | 84 grams |
| Calories | 19 |
| Fat | 0 grams |
| Carbohydrates | 3 grams |
| Protein | 2 grams |
| Vitamin D | 0.252 mcg (UV-exposed whole piece: 23.9 mcg) |
| Sodium | Low |
| Potassium | Yes |
| B Vitamins | Yes (Riboflavin, Niacin, Pantothenic Acid) |
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What You'll Learn
Portabellas are a good source of nutrition
Portabellas contain selenium, an antioxidant that helps protect body cells from damage that could lead to heart disease, certain cancers, and other diseases associated with aging. They also contain polysaccharides, polyphenols, and carotenoids, which have potential anti-inflammatory, antioxidant, and anticancer properties. Animal studies have shown that these compounds can stimulate immune cells and inhibit the growth and spread of cancer.
Portabellas are also a good source of potassium, which helps the body maintain fluid and electrolyte balance. They contain several B vitamins, including riboflavin, niacin, and pantothenic acid, which aid in energy production and nervous system support.
Additionally, portabellas provide nutritional benefits similar to those found in vegetables, as well as attributes commonly found in meat, beans, and grains. They have a hearty taste and texture, making them a flavorful vegetarian alternative. Their umami flavour also makes them a good substitute for foods higher in fat and calories, such as meat and cheese.
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They are a tasty vegetarian alternative
Portabella mushrooms are a tasty vegetarian alternative to meat. Their wide, thick body and deep, robust taste make them a great substitute for beef, chicken, and pork. With the right marinade, portabella mushroom caps can taste remarkably like beef patties. For example, a combination of Worcestershire and soy sauce can be used to flavour the caps before placing them in a bun for a vegetarian "burger".
Portabellas can also be used as a meat alternative in Mexican dishes. They can be sliced like chicken strips and used as the meaty base for fajitas, or used in enchiladas. Portabellas can also be used as a substitute for meat in lasagna, providing a thick and filling alternative.
Portabella mushrooms can also be used to make vegetarian sandwiches. One recipe includes roasting tender mushroom slices in a smoky marinade, then layering them on toasted bread with roasted red peppers, arugula, and a creamy garlic aioli sauce.
Portabellas can also be stuffed with a vegan mixture of herbs, garlic, and walnuts, and flavoured with olive oil. This can be served as a vegan main course or as bite-sized finger food appetizers if smaller cremini mushrooms are used.
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Portabellas are fungi, not vegetables
Portabellas are a type of mushroom, and like all mushrooms, they are a fungus, not a vegetable. Fungi are a unique kingdom of living things, distinct from plants or animals. They are one of the oldest types of life on Earth, with the oldest fungi appearing around a billion years ago.
Portabellas are the mature form of the Agaricus bisporus fungus, which also includes white button mushrooms and cremini mushrooms. These mushrooms are all the same species, just at different stages of maturity. Button mushrooms are the least mature, cremini are in the middle, and portabellas are the largest, darkest, and most mature stage of the species. Portabellas are also sometimes referred to as portobellos, portabellinis, or champignon de Paris.
Portabellas can be identified by their dark brown colour and firm, meaty texture. Their caps can be as large as 6 inches in diameter. They are a versatile ingredient, commonly used in Italian dishes, added to pasta or sauces, or grilled and served as vegetarian "burgers".
Portabellas provide many of the same nutritional benefits as vegetables, as well as some attributes commonly found in meat, beans, and grains. They are low in fat and calories, and provide a good source of protein, carbohydrates, and vitamins D and B6.
To answer your question about quantity, one whole portabella mushroom weighs around 84 grams.
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They can be cooked in a variety of ways
84 grams of portabella mushrooms is equivalent to one whole mushroom. Portabella mushrooms are known for their hearty taste and texture, making them a flavorful vegetarian alternative. They can be cooked in a variety of ways, from grilling to baking to pan-searing. Here are some detailed instructions for each method:
Grilling
To grill portabella mushrooms, start by heating a grill or a large skillet to medium heat, around 350 to 400 degrees Fahrenheit. Brush the grill with oil to prevent the mushrooms from sticking. Prepare a marinade with ingredients like garlic powder, black pepper, cayenne, rosemary, or thyme. Coat the mushrooms in the marinade, letting them sit for at least 10 minutes or up to 30 minutes if you have more time. Remove the mushrooms from the marinade, shaking off any excess, and place them on the grill. Cook each side for 3 to 4 minutes, or until they are caramelized and deep golden brown. During cooking, brush the remaining marinade over the mushrooms several times. Serve the grilled mushrooms with your choice of toppings, such as an avocado sauce.
Baking
For baked portabella mushrooms, preheat your oven to the desired temperature. Wipe the mushrooms clean with a damp paper towel instead of washing them directly in water, as they can become mushy. You can remove the stems and gills if desired, especially if you plan to use them as "buns." Lightly oil a baking dish or sheet and place the mushrooms on it, gill-side up. Prepare a mixture of oil, garlic, thyme, and salt and pepper to taste. Drizzle this mixture over the mushrooms and top each with a thin slice of butter. Bake the mushrooms for around 15 minutes until tender. Remove from the oven and top with your choice of cheese, returning them to the oven for an additional 5 minutes or until the cheese is melted and gently golden. Serve as a main course with mashed potatoes or other vegetables, or as a side dish with steak, chicken, or pork chops.
Pan-Searing
For pan-searing, start with a dry pan over medium-high heat. Place the portabella mushroom slices in the pan and cook until they release their natural moisture and turn a nice golden brown. Flip them over and repeat on the other side. At this point, you can add oil, butter, or seasonings of your choice. Alternatively, you can lightly spray the mushrooms with oil and sprinkle with pepper before placing them in the pan. Cut the cooked mushrooms into strips or chunks and drizzle with balsamic vinegar.
These are just a few methods for cooking portabella mushrooms, and you can experiment with various seasonings and ingredients to find your favorite combinations. Enjoy exploring the versatile and flavorful world of portabella mushrooms!
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Portabellas are low in sodium
Portabella mushrooms are a nutritious food with a unique set of benefits. They are low in sodium and provide a good source of potassium, calcium, protein, and beta glucans. With only 19 calories per 84 grams, they are also low in fat and calories. This makes them a healthy, versatile, and flavourful addition to any meal.
Portabellas are a mature form of Agaricus bisporus, the most popular species of edible mushroom, which also includes white button and cremini mushrooms. They are grown in compost and topped with soil, moss, and limestone. As they mature, they lose water content, resulting in a more flavourful and nutty taste. Their umami quality makes them an excellent substitute for meat and cheese.
Portabella mushrooms are a good source of potassium, providing more than a regular serving of bananas. Potassium, together with sodium and calcium, helps our nerves send signals to muscle cells, aiding healthy cognitive function. They also contain beta glucans, a form of soluble dietary fibre that can improve cholesterol levels, regulate blood sugar, and reduce the risk of type 2 diabetes.
Additionally, portabellas contain non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which have anti-inflammatory, antioxidant, and anticancer properties. Studies have shown that these compounds can stimulate immune cells and stop the spread of cancer cells. Portabella mushrooms are also the only known non-animal source of vitamin D, although commercial growing practices can affect their vitamin D content.
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Frequently asked questions
84 grams is the weight of one whole portabella mushroom.
Portabella mushrooms are low in fat and calories. They are also a good source of vitamin D, potassium, and B vitamins such as riboflavin, niacin, and pantothenic acid.
Portabella mushrooms are a good source of nutrients and provide many of the same health benefits as vegetables. They also contain compounds with potential anti-inflammatory, antioxidant, and anticancer properties. Additionally, the polysaccharides in mushrooms promote the growth of beneficial gut bacteria, which may improve immune function.
Portabella mushrooms are larger than Baby Bella mushrooms and have a stronger umami flavor. They are also known for their hearty texture and taste, making them a popular vegetarian alternative.
Fresh portabella mushrooms should be stored refrigerated in their original container or a paper bag. They can be cleaned under running water immediately before cooking and can be grilled, marinated, or sliced and cooked in a stir fry.
