Healthy and Refreshing: Raw Vegan Portobello Mushroom Sandwich
September is National Mushroom month, and this week it's all about mushrooms! If you're craving a simple, delicious, and healthy raw vegan sandwich, look no further than my Raw Portobello Mushroom Sandwich. I found this recipe in my Raw-Riffic Food Blog archives, and thought it would be perfect to share this week. This delightful recipe combines the meaty richness of Portobello mushrooms with a fresh and flavorful relish. It's not only easy to make but also incredibly satisfying. Plus, it's packed with nutrients that will benefit your health. Let's dive into the recipe and explore its nutritional value.
Health Benefits of Ingredients:
Portobello Mushrooms:
These meaty mushrooms are low in calories and high in antioxidants, particularly selenium, which is beneficial for immune health. They are also a good source of vitamin D, which supports bone health and immune function.
Avocado:
Avocado is a heart-healthy fruit rich in monounsaturated fats. It provides fiber, potassium, and various vitamins and minerals. It can help lower bad cholesterol levels and promote satiety.
Red Bell Pepper:
Red bell peppers are loaded with vitamin C, which supports skin health and boosts the immune system. They also contain antioxidants that may help reduce inflammation.
Zucchini:
Zucchini is low in calories and provides essential vitamins and minerals, including vitamin C, vitamin K, and potassium. It's a great source of dietary fiber, aiding in digestion and promoting a feeling of fullness.
Romaine Lettuce:
Romaine lettuce is a good source of vitamins A and K. It's low in calories and adds crunch and freshness to the sandwich.
Nut Cheese:
Nut cheese provides healthy fats and plant-based protein. It's a great dairy-free alternative for cheese lovers.
Raw Vegan Portobello Mushroom Sandwich Recipe:
Ingredients:
For the Relish:
1 cup raw corn kernels (from one cob)
1/2 red bell pepper, finely chopped
1/2 zucchini, finely chopped
1 avocado, peeled, stoned, and finely chopped
Sea salt and garlic powder to taste
For the Portobello:
1 large Portobello mushroom
Additional Ingredients:
Nut cheese
2 large Romaine lettuce leaves
Prepared relish
Prepared Portobello mushroom
Instructions:
1. Relish Preparation:
In a large bowl, mix the raw corn kernels, finely chopped red bell pepper, zucchini, and avocado.
Season the mixture with sea salt and garlic powder to taste. Set aside.
2. Portobello Preparation:
Remove the stem from the Portobello mushroom and scrape the bottom side clean.
Lightly wash the mushroom and pat it dry.
Place the mushroom in a dehydrator for about 1 hour at 118°F (48°C) or until it becomes slightly tender but still firm.
3. Assemble the Sandwich:
Spread nut cheese over the two Romaine lettuce leaves.
Layer the prepared Portobello mushroom on top of one lettuce leaf.
Top with generous spoonful of the prepared relish.
Place the other lettuce leaf on top to create a sandwich.
4. Serving Suggestions:
Feel free to add tomato slices and sprouts for extra flavor and nutrition.
Nutrition Facts (per serving):
Calories: 180
Total Fat: 13g
Saturated Fat: 2g
Sodium: 180mg
Total Carbohydrates: 15g
Dietary Fiber: 8g
Sugars: 3g
Protein: 5g
Enjoy your Raw Vegan Portobello Mushroom Sandwich—a perfect blend of wholesome ingredients that's not only delicious but also nourishing for your body.
Disclaimer: The information provided in this recipe and related content is for general informational purposes only. It is not intended as professional dietary or medical advice. Always consult with a qualified healthcare provider or nutritionist for specific dietary concerns or medical conditions. The preparation and consumption of this recipe are at the reader's discretion and risk.
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