Number of servings: 4
4 portobello mushrooms, stem and gills removed
4 whole wheat burger buns
2 red bell peppers, cut in half
1 tablespoon of olive oil
2 cups of fresh arugula
Mushroom marinade (homemade Italian dressing):
¼ cup olive oil
2 tablespoons white vinegar
1 tablespoon of a salt substitute with herbs and spices
2 oz. fresh basil leaves (about 1 cup)
1 cup walnut halves
½ cup olive oil
3 large garlic cloves
Pre-heat grill to 350° F. Whisk together the mushroom marinade ingredients. Brush marinade on both sides of the mushroom caps. Let marinade sit for 10 minutes. Grill mushrooms for three minutes on both sides. Sauté red bell pepper halves with olive oil until peppers are soft and browned on both sides. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.
Time to build your burger. On one half of the bun, place the grilled portobello mushroom cap, sautéed red bell pepper, and ½ cup arugula. On the other half of the bun, spread 1 tablespoon of pesto and place the bun on top of the other bun to complete your burger!
Total Fat: 15 grams
Sodium: 203 milligrams
Carbohydrate: 34 grams
Tip: Vegetables don’t have to be a bright in color to be nutrient dense. For example, the brown and white portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and disease-fighting phytochemicals. Portobello mushrooms can be eaten raw or cooked like any other kind of edible mushrooms. The beauty of portobello is the size which makes it an easy replacement for a burger or meat on any sandwich.
[Via Dr. Janet Brill]