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Spinach and Feta Stuffed Portobello Mushrooms Recipe
A savory and blood pressure-friendly dish perfect for a nutritious lunch or light dinner.
These stuffed Portobello mushrooms are filled with sautéed spinach, creamy feta, and a hint of garlic for a wholesome and delicious meal.
Low in sodium and rich in nutrients, this easy-to-make recipe supports heart health and blood pressure management.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes | Approximately 200 calories Portobello mushrooms (1 large): ~35 calories Spinach (1 cup): ~7 calories Feta cheese (1 oz): ~75 calories Olive oil (1 tsp): ~40 calories Garlic (1 clove): ~5 calories |
Ingredients
- 2 large Portobello mushrooms, cleaned and stems removed
- 1 cup fresh spinach, chopped
- 2 ounces crumbled feta cheese
- 1 teaspoon olive oil
- 1 clove garlic, minced
- Optional: Black pepper to taste
- Optional: Fresh parsley for garnish
Instruction
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a skillet, heat olive oil over medium heat. Add garlic and spinach, cooking until spinach is wilted, about 2 minutes.
- Place Portobello mushrooms on the prepared baking sheet. Fill each cap with the spinach mixture and top with crumbled feta.
- Bake for 15–20 minutes until mushrooms are tender and feta is slightly golden.
- Serve warm, garnished with parsley if desired. Enjoy this heart-healthy dish.
Photos
Extra tips
Flavor variations
- Cheese Alternatives: Use goat cheese or ricotta for a different texture and flavor.
- Protein Boost: Add cooked quinoa or chickpeas to the filling for extra protein.
- Herb Infusion: Mix in chopped basil or oregano with the spinach for additional aroma.
- Spicy Kick: Sprinkle red pepper flakes for a hint of heat.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 350°F (175°C) for 10 minutes to retain texture and flavor.
- Avoid freezing as the mushrooms may become soggy upon thawing.
Nutritional insight
- Spinach is rich in potassium and magnesium, key nutrients for maintaining healthy blood pressure.
- Feta cheese adds calcium and protein while keeping the sodium content moderate.
- Portobello mushrooms are low in calories and provide antioxidants that support overall health.
- Olive oil contributes heart-healthy monounsaturated fats.
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