|Large Portobello Mushroom, compared to a can of tuna|
One of the things I like most about the Portobello Mushroom is their 'meaty' quality. This may sound odd because it is a vegetable after all, but the texture is satisfying, dense and well... just meaty! And you never have to worry about food safety, cross contamination or internal temperatures! For vegetarians, they make a great meat substitute without relying on processed soy alternatives. Portobello Mushrooms can be grilled, roasted, sauteed, stuffed or baked. They are a quick side dish or vegetarian meal served as 'steaks', 'burgers' or stuffed with your favorite filling as a hearty main course. The mushroom itself is low in calories and a good source of plant based protein.
|Sauteed Portobello slices with onion|
The key to success with this giant is to enhance the fairly neutral flavor with a marinade or seasonings that will play up their earthy factor. Easy marinades can include; balsamic vinegar, soy sauce, granulated garlic, (Note: avoid fresh minced garlic because it may burn), black pepper, cayenne, rosemary and fresh thyme. Marinate for only 10-20 minutes, no longer than 30 minutes. If in a marinade for too long they may get a slimy texture that is not appealing.
Often I've heard that people don't know what they can and can't eat of the Portobello. The stems are technically edible but sometimes have a 'woody' texture, although I have not found this to be true... so far! The stem can easily be pulled off with your hands and used for another recipe, in bone broth or discarded. To clean the mushroom, rub off any dirt with a dry cloth. Some people remove the darker 'gills' with a spoon, they are edible so if they don't bother you, skip this process. I would however suggest to remove the gills if you are going to marinade and grill them or when making stuffed/baked recipes.
Because of their size and weight, Portobellos can be quite expensive. Look for them at Costco for a descent price, in packages of 3-5 (depending on size) and grown in Langley, BC. Choose mushrooms that are firm and the edge of the cap curves under, not flared out. The flared caps have an older and inferior texture. For an example, scroll to the bottom of this page to the 2 Portobellos in marinade. The mushroom cap on the left is still curved, the one on the right is slightly flared out and a bit ragged looking.
If you love mushrooms and this is your first time with a ginormous Portobello, fear not!! You're now equipped to enjoy its versatility, ease of preparation, quick cooking time and 'meaty' texture!
SAUTEED PORTOBELLO WITH ONIONS AND BALSAMIC VINEGAR Yield: 1-2 servings
This is my recent Paleo Diet, go-to obsession; a fast, simple and delicious side dish or snack! Leftovers are great in any number of incarnations. Note: *ghee is clarified butter.
|Mise en place|
1/2 large yellow onion, sliced
1-2 Tbsp. coconut oil or *ghee
Freshly ground black pepper
Optional seasonings; granulated garlic, thyme, rosemary
1 Tbsp. balsamic vinegar (sulphite free for Paleo Diet)
Clean the portobello mushroom, remove the stem and slice the mushroom cap 1/2" thick. Heat 1 Tbsp. coconut oil or ghee in a stainless steel fry pan over medium heat. Place mushroom slices in the pan but don't overlap. If the pan seems dry, add more oil or ghee. Saute until golden brown then turn over each slice, add more ghee if the pan seems dry. Place the onion slices around the mushrooms so they have contact with the pan. Season with salt, pepper and any optional seasonings, push them around a bit with tongs so they lightly brown. When the mushrooms and onions are caramelized, remove from the heat and immediately, pour in the balsamic. Toss or stir quickly to coat all and move to a serving plate. Serve warm.
**NOTE: leftovers are delicious chopped up and stirred into scrambled eggs for breakfast.
|Sauteed Portobello with Onions and Balsamic Vinegar|
PORTOBELLO SANDWICH Yield: 1 sandwich
Although not Paleo, this recipe is a favorite from my cookbook 'For the Love of Food'. Who said you need meat to get a messy, juicy, run down your arms burger? This sandwich is just that! The amazing crusty roll in the photos was purchased at 'The Church Street Bakery' in Comox, BC.
|Meaty, juicy, messy, run down your arms goodness!|
2 sun-dried tomatoes, minced
10-12 capers, minced
Pinch of red chili flakes
1/4 tsp. minced fresh garlic
1 sprig fresh thyme, remove & mince leaves
Freshly ground black pepper
1 large portobello mushroom
1 large crusty roll
or 2 slices sourdough bread
Avocado slices, optional
Preheat oven to 400F. Clean the portobello, remove the stem and leave the gills intact. Mix butter with sun-dried tomatoes, capers, chili, garlic and thyme leaves, season with salt and pepper and spoon over the inside gills of the mushroom cap. Bake in a parchment paper lined pan for 10-15 minutes, check and add another 8-10 minutes or until tender.
Toast the crusty roll or sourdough bread and spread with Dijon mustard.Top with baked mushroom, it will look very juicy, don't worry, the bun will absorb most of it. Cover with the other half of bun or bread. Press down firmly and cut. Add the avocado slices if desired.
GRILLED PORTOBELLO MUSHROOMS Yield: 4 portobello mushrooms
These simple, grilled Portobellos are perfect as a side dish, mushroom burger or vegetarian 'steak'. Avocado oil is Paleo compliant and used for its high smoke point.
|Marinate for 15, no longer than 30 minutes|
4 medium/large Portobello mushrooms
3 Tbsp. balsamic vinegar (sulphite free *for Paleo)
1 Tbsp. avocado oil
1 Tbsp. coconut aminos (or soy sauce)
2 sprigs chopped fresh rosemary (about 1 Tbsp.)
1 tsp. granulated garlic
1/2 tsp. coarse ground black pepper
Avocado oil for grilling
Wipe the mushrooms clean, remove the stem and gills. In a shallow baking dish whisk together marinade ingredients; balsamic vinegar, avocado oil, coconut aminos, rosemary, granulated garlic, and coarse black pepper. Place the mushrooms in the marinade and turn to coat, spoon a bit of marinade into each cap. Marinate for 10 minutes, turn and marinate another 8 minutes.
Heat a BBQ grill or grill pan to about 400F. Brush the grill or pan with avocado oil. Remove the mushrooms from marinade and shake off any excess. Reserve remaining marinade for basting. Grill for 3-4 minutes per side, or until caramelized, golden brown and softened. Basting with reserved marinade as they cook. Serve warm as a mushroom burger or slice for a side dish or vegetarian 'steak'.
Until next time ... Happy Easter and Bon Appétit!
Photos by Sally Rae
Recipes by Sally Rae