Mushrooms are a delicious vegetable that are low in both calories and fat – making them an excellent choice for a healthy eating and weight loss plan. A recent study showed that eating high quantities of low-energy density foods, specifically mushrooms, in place of high-energy density foods, such as ground beef can aid weight loss and can help people to stay fuller for longer.
The study showed that mushrooms are just as filling as ground beef, meaning you can eat plenty of mushrooms without compromising your calorie intake. Here’s five weight loss recipes with mushrooms.
Moroccan Mushrooms with Couscous
Ingredients
- 1 x 400g tin chickpeas, drained
- 1 x 400g tin chopped tomatoes
- 175g dried couscous
- 50g soft dried fruit (try cranberries, apricot etc.)
- Small handful freshly chopped parsley
- 300g chestnut mushrooms
- 1 red onion
- 1 tsp. ground cumin
- ½ tsp. ground cinnamon (or to taste)
- Salt and pepper
- 1 tsp. runny honey
- 1 tsp. oil
Method of Preparation:
- Finely slice the onion and quarter the mushrooms. Heat the oil in a large frying pan then add the onion. Fry gently for 5-6 minutes until softened and slightly browned, then add the cinnamon, cumin and mushrooms. Cook for 3-4 minutes, stirring, until starting to brown.
- Add the tomatoes, drained chickpeas and honey. Simmer for 6-7 minutes, until the mushrooms are soft and tender and the chickpeas cooked.
- Meanwhile, finely chop the soft fruit. Combine in a bowl with the couscous, salt and pepper and cover with 2-3cm of boiling water. Cover with cling and leave until the water has absorbed into the couscous, then fluff up with a fork.
- Stir the chopped parsley into the couscous, then put onto four plates and top with the spiced Moroccan mushrooms.
Recipe serves 4. Calories per serving: 245. Use button or flat cap mushrooms if you don’t have chestnut.
Spaghetti with Garlic Mushrooms
Ingredients
- 300g fresh wholemeal spaghetti or soba noodles
- 1 small onion
- 1 celery stick
- 1 carrot
- 1 x 400g tin chopped tomatoes
- 1 tbsp. tomato puree
- ½ red chilli, deseeded (or 1 tsp./tbsp. or to taste dried chilli flakes)
- Small handful freshly chopped parsley
- 300g chestnut mushrooms
- 2 garlic cloves
- 1 tbsp. oil
- Salt and pepper
Method of Preparation:
- Finely chop the onion, celery stick and carrot. Heat ½ of the oil in a large frying pan. Fry the onion, celery and carrot together for 15 minutes until softened and browned. Add the tomato puree and cook for a couple of minutes, then add the chopped tomatoes and chilli and bring to a simmer.
- Meanwhile, cook the mushrooms: quarter the mushrooms and mince the garlic cloves. Heat the rest of the oil in another frying pan and fry the mushrooms for 5 minutes until golden and browned. Stir in the garlic and cook for a couple of minutes, then take off the heat and stir in ½ the parsley.
- Cook the spaghetti according to packet instructions in boiling salted water. Toss in the tomato sauce, then tip into a large serving bowl, top with the garlic mushrooms and sprinkle with the rest of the parsley.
Recipe serves 4. Calories per serving: 346. Use dried parsley if you don’t have any fresh parsley to hand.
Cheesy Field Mushrooms
Ingredients
- 4 large, flat field mushrooms
- 100g low fat cheddar
- 25g walnuts, roughly chopped
- 1 tbsp. dried thyme
- Handful baby spinach leaves
- Salt and pepper
Directions
- Preheat the oven to 180C.
- Lay the mushrooms on a baking tray, flat side up, and crumble the cheese over the mushrooms. Sprinkle over the walnuts, salt and pepper and dried thyme, and dot each mushroom with a drop of olive oil
- Cook for ten minutes or until the mushrooms are tender and the cheese melted.
- Serve on plates topped with baby spinach leaves.
Recipe serves 4. Calories per serving: 181. You can easily use a few button mushrooms or chestnut mushrooms instead of the field mushrooms.
Mushroom Sweet Potato Jackets
Ingredients
- 2 sweet potatoes
- 200g chestnut mushrooms
- 1 garlic clove
- 1 tbsp. lemon juice
- 1 tbsp. olive oil
- Small handful freshly chopped parsley
- Salt and pepper
Method of Preparation:
- Prick the potatoes all over with a fork and microwave on high for 8-10 minutes until tender, turning once half way through cooking.
- Meanwhile, quarter the mushrooms and mince the garlic clove. Heat the oil in a frying pan and add the mushrooms. Fry until browned. Continue cooking until all of the liquid has evaporated, then add the lemon juice, garlic and parsley. Stir well to combine, cook for a minute or so then take off the heat.
- If you want to, crisp the sweet potato skins in the oven. Put them into a hot (220C) oven for 15 minutes to crisp the skin, or just leave the potatoes as they are.
- Split the potatoes in half. Fluff up the flesh with a fork and top with the garlicky mushrooms.
Recipe serves 2. Calories per serving: 359. If you don’t want to use lemon and garlic, use 1tbsp. freshly chopped rosemary.
Italian-Inspired Mushroom Stuffed Aubergines
Ingredients:
- 2 medium aubergines
- 250g mushrooms
- 300g fresh spinach
- 1 onion
- 2 garlic cloves
- 6 tbsp. crème fraiche or light cream cheese
- 45g wholemeal breadcrumbs
- 25g toasted pine nuts
- Salt and pepper
- 50g grated hard cheese such as parmesan and pecorino
- Zest of 1 lemon
- Small handful freshly chopped parsley
- 1 tbsp. oil
Method of Preparation:
- Thinly slice the mushrooms and the onion. Mince the garlic clove.
- Halve the aubergines and place them into a pan of boiling salted water. Cook for 4-5 minutes, then drain and pat dry with kitchen paper.
- Brush the aubergine with a little bit of the oil and bake in a 180C oven for 20-25 minutes until tender and golden.
- Meanwhile, heat the rest of the oil in a frying pan. Cook the onion until tender and soft. Add the mushrooms and cook for 5 minutes or until browned, then add the garlic and spinach. Stir and cook until the spinach is wilted. Add the crème fraiche, lemon zest, salt and pepper and parsley then take off the heat.
- Take the aubergine out of the oven. Top with the mushroom mixture, then sprinkle with the breadcrumbs, cheese and pine nuts. Put it back into the oven and cook for another 10-15 minutes until browned and golden.
Recipe serves 4. Calories per serving: 286. Use grated mozzarella or cheddar if you don’t want to use parmesan.
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