Mediterranean Stuffed Portobello Mushrooms

Mediterranean Stuffed Portobello Mushrooms

Table of Contents

These Mediterranean Stuffed Portobello Mushrooms are a vibrant and wholesome vegetarian (or optionally vegan) dish bursting with Mediterranean flavor. Meaty mushroom caps are generously filled with a savory mixture of quinoa, sun-dried tomatoes, olives, fresh herbs, and creamy feta cheese, then baked to golden perfection. Whether served as a satisfying appetizer, elegant side, or a light main dish, this recipe is a showstopper that’s healthy, hearty, and simple to prepare.

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Time:

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

 Ingredients:

For the Mushrooms:

4 large Portobello mushroom caps, stems removed and gills scraped out

2 tbsp olive oil

Salt & black pepper, to taste

1 tsp dried oregano

For the Filling:

1 cup cooked quinoa (or couscous/bulgur)

1/2 cup cherry tomatoes, halved

1/4 cup sun-dried tomatoes, chopped

1/4 cup kalamata olives, sliced

1/3 cup crumbled feta cheese (or vegan feta)

1/4 cup red onion, finely chopped

2 tbsp fresh parsley, chopped

1 tbsp fresh basil or mint, chopped (optional)

1 garlic clove, minced

Juice of 1/2 lemon

1 tbsp olive oil

Salt & pepper to taste

Optional Topping:

Balsamic glaze, for drizzling

Extra crumbled feta or pine nuts

Instructions:

1. Preheat the oven:
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Prep the mushrooms:
Wipe Portobello caps clean with a damp cloth. Remove the stems and gently scrape out the gills with a spoon.
Brush both sides with olive oil and season with salt, pepper, and oregano.

3. Roast mushrooms:
Place mushrooms gill-side down on the baking sheet and bake for 8–10 minutes to release moisture.
Remove from oven, flip over, and set aside.

4. Prepare the filling:
In a bowl, combine cooked quinoa, cherry tomatoes, sun-dried tomatoes, olives, red onion, feta, parsley, garlic, lemon juice, and olive oil. Season to taste with salt and pepper. Mix well.

5. Stuff the mushrooms:
Spoon the filling into each mushroom cap, pressing gently to pack the filling.

6. Bake:
Return to the oven and bake for 12–15 minutes, or until the mushrooms are tender and the filling is heated through.

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7. Serve:
Drizzle with balsamic glaze (optional) and garnish with extra feta, herbs, or pine nuts. Serve warm.

Tips for Success:

1. Pre-bake the mushrooms:
Always roast the Portobello caps briefly before stuffing to draw out moisture. This prevents soggy mushrooms and keeps the filling firm.

2. Scrape the gills gently:
Removing the gills helps reduce bitterness and makes more room for stuffing.

3. Use room-temperature filling:
Avoid adding cold ingredients straight from the fridge—room temperature filling heats more evenly and doesn’t make the mushrooms soggy.

4. Don’t overstuff:
While generous stuffing is great, overfilling may cause the mixture to fall out during baking. Pack lightly but firmly.

5. Watch the moisture content:
If your filling ingredients (like tomatoes or spinach) are too watery, strain or pat dry to avoid soggy results.

6. Add texture:
For crunch, sprinkle toasted pine nuts, chopped walnuts, or panko breadcrumbs on top before baking or broiling.

7. Use a broiler (optional):
For a golden top, broil the stuffed mushrooms for the last 2–3 minutes of baking.

Variations to Try:

Grain Swaps:

Instead of quinoa, try cooked bulgur, couscous, rice, or farro for different textures.

Cheese Options:

Swap feta with goat cheese, ricotta, or mozzarella for a creamier profile.

Use plant-based feta for a vegan version.

Add Greens:

Stir in sautéed spinach, kale, or chard to boost nutrients and add depth.

A handful of arugula or fresh basil adds a peppery, herbal finish.

Add Protein:

Mix in chopped rotisserie chicken, cooked ground lamb, or crumbled turkey sausage for a heartier, non-vegetarian version.

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For plant-based protein, add chickpeas, white beans, or lentils.

Roasted Veggie Fillings:

Roast and chop zucchini, bell peppers, or eggplant and fold into the filling for extra Mediterranean flair.

Flavor Enhancers:

Add a spoon of pesto to the filling.

Stir in a bit of lemon zest or a splash of red wine vinegar for brightness.

Presentation Ideas:

Serve over a bed of arugula or couscous with a drizzle of olive oil and lemon juice.

Plate alongside a dollop of hummus or tzatziki.

Q&A – Frequently Asked Questions:

Q: Can I make these ahead of time?
A: Yes! You can prep the filling and clean the mushrooms ahead of time. Assemble them just before baking, or store the assembled (but unbaked) mushrooms in the fridge for up to 24 hours. Bake right before serving.
Q: How do I store leftovers?
A: Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F (175°C) oven until warmed through. Avoid microwaving to prevent sogginess.
Q: Can I freeze these stuffed mushrooms?
A: It’s not ideal. Portobellos can release too much water when thawed, making the texture mushy. Fresh is best.
Q: Are they vegan or gluten-free?
A:
Vegan? Yes, if you omit feta or use vegan feta.
Gluten-Free? Yes, as long as your grains (quinoa or GF-certified couscous) and toppings are gluten-free.
Q: What can I serve them with?
A: Serve with a side of Greek salad, lemony couscous, tzatziki, or a light soup. They’re also excellent as a vegetarian main.

Nutrition Information

(Per Stuffed Mushroom – approx.)

Note: Nutritional values may vary based on exact ingredients used.

Calories: 220

Protein: 7g

Fat: 14g

Carbohydrates: 16g

Fiber: 4g

Sugar: 4g

Sodium: 430mg

Conclusion:

Mediterranean Stuffed Portobello Mushrooms are more than just a beautiful vegetarian dish—they’re a satisfying, flavor-packed blend of healthy grains, vibrant vegetables, and creamy cheese baked into meaty mushroom caps. They’re quick enough for a weeknight and elegant enough for guests. Whether you’re living plant-based, gluten-free, or just looking to eat more vegetables, this dish brings Mediterranean flair to your table in the most delicious way.