Mediterranean Diet Satay Mushrooms
Elevate your weeknight dinners with Mediterranean Diet Satay Mushrooms, a flavorful twist on classic satay inspired by heart-healthy Mediterranean ingredients. This recipe combines tender button mushrooms with a robust marinade of olive oil, tahini, lemon juice, soy sauce, and aromatic spices like cumin, coriander, and paprika. The mushrooms are threaded onto wooden skewers and grilled or roasted to perfection, resulting in a smoky charred exterior and juicy, flavorful bites. With minimal prep time and easy cooking steps, this dish is ideal as an appetizer or a light plant-based main course. Garnished with fresh parsley, these skewers offer a perfect blend of savory and zesty flavors, all crafted to align with Mediterranean diet principles. Perfect for entertaining or a satisfying family meal, these satay mushrooms are a must-try for mushroom lovers and healthy food enthusiasts alike!
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Recipe Information
Ingredients
- 400 grams Button mushrooms
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 pieces Garlic cloves, minced
- 2 tablespoons Tahini
- 1.5 tablespoons Soy sauce
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 8 pieces Wooden skewers
Instructions
Start by soaking the wooden skewers in water for at least 15 minutes to prevent them from burning during cooking.
Clean the button mushrooms with a damp cloth and remove the stems if necessary.
In a large bowl, whisk together olive oil, lemon juice, minced garlic, tahini, soy sauce, ground cumin, ground coriander, paprika, salt, and black pepper to create the marinade.
Add the mushrooms to the marinade and toss well to ensure they are evenly coated. Let them marinate for at least 10 minutes for enhanced flavor.
Preheat your grill or grill pan over medium-high heat. If using an oven, preheat to 400°F (200°C).
Thread the marinated mushrooms onto the soaked skewers, distributing them evenly.
Place the skewers on the preheated grill (or oven) and cook for 8-10 minutes, turning occasionally until the mushrooms are tender and slightly charred.
Once cooked, transfer the satay mushrooms to a serving dish and sprinkle with fresh chopped parsley.
Serve immediately, and enjoy your Mediterranean Diet Satay Mushrooms as a delicious appetizer or light main course.
Nutrition Facts
Calories |
593 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2116 mg | 92% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 9.2 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2403 mg | 185% | |
| Iron | 10719.6 mg | 59553% | |
| Potassium | 1703 mg | 36% | |
*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.
