Heart-Healthy Grilled Portobello Mushrooms
Elevate any meal with these Heart-Healthy Grilled Portobello Mushrooms, a delicious and nutritious recipe brimming with bold, savory flavors. Perfect for vegetarians and health-conscious eaters, this quick dish pairs meaty portobello mushroom caps with a zesty marinade of extra virgin olive oil, balsamic vinegar, and low-sodium soy sauce, infused with fresh garlic, thyme, rosemary, and a hint of lemon juice. Grilled to perfection, these tender mushrooms boast smoky grill marks and a rich, umami taste that delights the palate. With just 15 minutes of prep and 10 minutes of cooking, this low-sodium, plant-based recipe makes a versatile main course or a side dish served alongside whole grains or vibrant salads. Indulge in a heart-healthy meal that doesn’t compromise on flavor!
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Recipe Information
Ingredients
- 4 large caps Portobello mushrooms
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Balsamic vinegar
- 1 tablespoon Low-sodium soy sauce
- 2 cloves, minced Garlic
- 1 teaspoon, chopped Fresh thyme
- 1 teaspoon, chopped Fresh rosemary
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon juice
Instructions
Clean the portobello mushrooms by gently wiping them with a damp cloth to remove any dirt. Carefully remove the stems without damaging the cap.
In a small bowl, whisk together the olive oil, balsamic vinegar, low-sodium soy sauce, minced garlic, chopped thyme, chopped rosemary, black pepper, and lemon juice to make the marinade.
Place the mushroom caps in a shallow dish, gill side up. Spoon the marinade evenly over all the mushrooms, ensuring the gills are well-coated. Let them marinate for about 10 to 15 minutes.
Preheat your grill or a stovetop grill pan over medium-high heat.
Once the grill is hot, place the marinated mushrooms on the grill, gill side down first. Grill for about 4-5 minutes on each side, until they are tender and have nice grill marks.
Remove the mushrooms from the grill and let them rest for a minute. Slice or serve them whole, as desired.
Enjoy these heart-healthy grilled portobello mushrooms as a main dish or a side with your favorite whole grains or salads.
Nutrition Facts
Calories |
501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 28.1 g | 10% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 14.6 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 50 mg | 4% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1882 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
