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Savory Vegan Stuffed Mushrooms

Another year has come and gone again. Hard to believe that 2018 will be upon us in just a few days! You may or may not know that I grew up in Poland. The tradition of New Year’s Eve festivities in Poland dates back to the 19th century. As one folk custom has it, one must bid farewell to old problems before the start of the new year. On New Year’s Eve you should write down everything that worries you on a red paper and let it burn. Old problems will be consumed in the New Year’s flame once and for all.  A definite no-go on New Year’s Eve is doing cleaning: it is believed that this might “sweep out” happiness from your home. So relax and put the dust mop away!

On the nutrition front, if you have parties happening this weekend then you’ll no doubt be surrounded by tables of foods that will leave you feeling less than wonderful on New Year’s Day (especially when you combine that with sugary cocktails). So we wanted to help you with a healthy and delicious stuffed mushroom appetizer you can bring with to snack on throughout the festivities. And remember that we will have our January 30DayDetox online Program coming soon!

Eat your antioxidants

Whatever your favorite mushroom is – crimini, enoki, oyster, portobello, shiitake or white button – all mushrooms are rich in essential nutrients. Many varieties of mushrooms contain good-for-your-liver-and-thyroid selenium and, like us, they produce vitamin D when exposed to sunlight. Many mushrooms are also good sources of  copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. Because their cell walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.

When it comes to antioxidants – the substances that help fight free radicals that are the result of oxidation in our body – we’re more likely to think of colourful vegetables than neutral-hued mushrooms. But the total antioxidants of crimini and portobello mushrooms are about the same as for those of red peppers.

Increase your vitamin D

Yes, vitamin D! Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin. In the U.S., portobellos fortified with vitamin D are already being sold, with a three-ounce (85-gram) serving providing about 400 IU of vitamin D. If you life in a northern state you’re probably not getting enough Vitamin D daily. So eat your mushrooms or add a Vitamin D supplement.

Kick up your metabolism

B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin)!

Enjoy these savory vegan stuffed mushrooms at your New Year’s celebration! Looking for more recipes with functional nutrition benefits? Follow me on Pinterest!

Savory Vegan Stuffed Mushrooms

Savory Vegan Stuffed Mushrooms


  • 14 medium to large organic baby bella mushrooms
  • 1 tablespoon olive oil plus more for brushing the mushrooms
  • 3 shallots, finely diced
  • 1/4 cup bell pepper, finely diced
  • 4 cloves of garlic, minced
  • 1 cup spinach, sliced into thin ribbons
  • 3 tablespoons chopped pine nuts
  • 3 tablespoons chopped sun-dried tomatoes
  • 3 tablespoons chopped parsley
  • 1/2 teaspoon salt
  • Pepper, to taste
  • For the parsley chimichurri:
  • 1/4 cup finely chopped parsley
  • 1 clove of garlic, diced
  • The zest of half a lemon
  • 1/2 tablespoon balsamic vinegar
  • 1/4 cup olive oil
  • Salt and pepper


  1. Preheat the oven to 350°F
  2. Prep the parsley chimichurri first to give the flavors time to combine. Add all ingredients in a food processor and pulse to combine. Adjust the level of acidity, saltiness and lemon to your liking. Set aside.
  3. Remove the stems from the mushrooms and dice the stems finely (leave caps whole). Brush the mushroom caps on both sides with olive oil, sprinkle the insides with a bit of salt and pepper and place them bottom up in a baking dish.
  4. Heat a medium-sized pan over medium heat and add the 1 tablespoon of oil and diced shallots and peppers. Fry until transparent then add the minced garlic. Fry until soft and fragrant then add the chopped mushroom stems. Fry until browned, stirring occasionally. Add the remaining ingredients and cook for an additional minute. then remove the pan from the heat.
  5. Fill each mushroom cap with the stuffing and bake for 15 – 20 minutes or until the mushrooms are brown and soft. If the tomatoes or parsley begin to burn, cover the pan loosely with tin foil.
  6. Drizzle the parsley chimichurri on after removing from the oven and serve!
Eat Well. Look Great. Feel Spectacular. Naturally!


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Kasia Kines’ “Detox thru Nutrition” program is transformative and worthwhile.Our office was fortunate in having the opportunity to host Kasia Kines,~ Dr. Mary Jo Fishburn M.D.