10 healthy mushroom recipes
02 September 2020
Looking for tasty recipe ideas for any day of the week? Up your daily vitamin D intake with these healthy mushroom recipes - ideal for busy families.
Whether you’re a fan of button or portobello, porcini or chestnut, mushrooms are a versatile and affordable ingredient that can add a huge amount of taste to an otherwise bland meal. They are also an ideal meat-free alternative for those who follow a flexitarian or plant-based diet.
Some are now also an excellent source of vitamin D (specifically vitamin D2), which helps to support the immune system, fight disease and keep bones, teeth and muscles healthy.
With approximately one in five Brits not getting their recommended daily vitamin D intake, now more than ever it’s important to incorporate vitamin D into your diet. The latest NHS advice is to increase your daily vitamin D intake from five to 10 micrograms, which is the equivalent of just eight medium-sized vitamin D-enriched mushrooms a day.
Naturally-enriched vitamin D mushrooms retain their vitamin content when cooked. This makes them a particularly important superfood, and research shows that mushrooms can provide a substantial amount of vitamin D2 in a single serving.
So if you’re struggling to incorporate enough vitamin D into your family’s diet and are looking for some recipe inspiration, then we’ve got you covered.
As well as sourcing recommendations from Mumsnet users, we’ve teamed up with nutritional therapist, bestselling cookery writer and new mum, Madeleine Shaw, to bring you a selection of quick, easy and healthy mushroom meals that are sure to please even the fussiest of eaters.
And the verdict is in. Here are the best mushroom recipes for breakfast, lunch and dinner.
Note: We’ve included recipes that use different mushroom varieties, but the vitamin D-enriched mushrooms available in the UK at the moment only includes button, white closed cup, chestnut and portobello. Look for highlighted ‘Vitamin D’ labels on packaging to find out which mushrooms are enriched with vitamin D.
1. BBQ pulled mushroom burger
“Big flat mushrooms, roasted and used as a burger – even better if there's grilled halloumi there too.”
For the burger fans among you, Madeleine Shaw’s BBQ pulled mushroom burger is sure to leave you salivating. While it may be the ideal dish to add to your list of BBQ favourites, this recipe isn’t just for summer days – it’ll work well for you and your family all year round. As it serves two, you’ll need to up the amount of ingredients if you’re cooking for more.
- 3 Tesco Vitamin D-Enriched Flat Portobello Mushrooms
- 1 white onion, diced
- 1 tbsp of olive oil
- 4 tbsp of tomato purée
- 1 tsp of garlic powder
- 1 tsp of cayenne pepper
- 1 tsp of smoked paprika
- 1 tbsp of maple syrup
- 2 tbsp of balsamic vinegar
- Salt and pepper
- 1 avocado
- 2 burger buns
Remove the mushroom stalks and turn upside down so the top is facing down on a chopping board and shred the mushrooms using two forks.
Fry the onion in olive oil for five minutes followed by the spices and shredded mushrooms. Season and fry for a further five minutes.
Next add the tomato, maple syrup and vinegar, then simmer on a low heat for 10 minutes.
Mash half the avocado and season, then assemble the burger with the mushrooms, mashed avocado and lettuce.
2. Pesto, mushroom and halloumi kebabs
These deliciously easy kebabs are fun to make and perfect for BBQs. They’re also a meal to make when you’re cooking with children. Older children can help chop vegetables and little ones can assemble the kebabs. It’s also a very flexible recipe – if you don’t have exactly the right veg, just swap it out for whatever you have available.
For the kebabs
- 250g pack of halloumi cheese
- 250g British brown button mushrooms
- 1 yellow pepper
- 1 red pepper
- 1 courgette
- ½ red onion
- 1 pack of rosemary twigs
- 1 pack of thyme twigs
- 2 lemons
- 1 pack of basil leaves
- 2 tbsp vegetarian hard cheese
- 1 clove garlic
- ¾ salt
- ½ pepper
- 4 tbsp olive oil
- 1 tbsp water
- 2 tbsp pine nuts
Cut the halloumi and all the vegetables for the kebabs into similar sized pieces.
To make your pesto, chop the basil and garlic and place into a blender. Then add the oil, water, grated vegetarian hard cheese, salt, pepper and pine nuts. Combine before blending and then leave to the side.
Using four long kebab sticks, thread on the mushrooms, onion, peppers, courgettes and halloumi into equal portions. If small children are helping, keep a close eye on them. Kebab sticks can really hurt if you’re not careful. Once you’ve filled the kebab stick, thread the thyme and your rosemary through the top.
Drizzle your pesto mix over the kebab sticks using a pastry brush.
If you’re using a BBQ, you’ll only need around five minutes to cook – ensure you turn two to three times during cooking. Half your lemon and cook flesh down until chargrilled and use to squeeze over your kebabs.
If you’re using a grill, you’ll need around five to eight minutes, turning two to three times during cooking. Half your lemon and grill with your kebabs – it doesn’t need to be chargrilled.
3. Mushroom tacos
“Mushroom tacos. Quick sauté and then add spices or a taco seasoning mix if you don't have time.”
Hearty and flavourful meals don’t come much better than tacos and this mushroom-based recipe from Madeleine Shaw is a real winner for families who love Mexican food. Double the ingredients if you’re serving four and be sure to get the kids involved by asking them to fill each taco with a portion of the tasty filling. Ideal for those who love to experiment in the kitchen.
- 150g Sainsbury’s Vitamin D-Enriched Super White Mushrooms
- 1 tbsp of oil
- 1 tbsp of Sriracha
- 1-2 eggs, boiled and halved
- 4 tortillas
- 1 avocado, sliced
- ½ mango, cubed
- 1 jalapeño, thinly sliced
- 1 lime
- Salt and pepper to taste
In a pan, heat the oil, then add the mushrooms and Sriracha with some salt, and fry for seven to 10 minutes until golden.
Heat the oven to 200°C and drape the tortillas over two to three rungs in the oven to create tacos. Bake for five minutes then remove carefully.
Pop the mushrooms, avocado, mango, jalapeño, lime juice, egg halves and salt into the tacos.
4. Wild mushroom tart
Puff pastry, wild mushrooms, cheese… oh my! Ready in 35 minutes, this Wild Mushroom Tart is flaky, low in fat and so simple to make it’ll leave the whole family wanting more. Yum.
5. Mushroom shakshuka
Get your day off to a flying start with this delicious Mediterranean dish courtesy of Madeleine Shaw. Ideal for a filling breakfast or lunch, this tomato-based recipe serves two and can be prepped and cooked in approximately 30 minutes. A great weekday standby for those days when you just don’t know what to cook.
- 1 red onion, finely chopped
- 200g of ASDA’s Vitamin D-Enriched Grower's Selection Chestnut Mushrooms
- 1 tbsp of olive oil
- 1 tbsp of harissa paste
- 1 tsp of cumin paste
- 1 tsp of smoked paprika
- 2 garlic cloves, sliced
- 2 cans of chopped tomatoes
- 1 red pepper, sliced
- 4 eggs
- 100g of olives
- 20g of pine nuts
- Salt and pepper
Fry the onion for five minutes in the olive oil in a large pan.
Finely chop half the mushrooms and slice the rest. Fry with the onion, add the garlic, harissa, smoked paprika, cumin and salt.
Add the pepper and fry for another two minutes then pour over the cans of chopped tomatoes and simmer for 10 minutes.
Create four wells in the pan and crack in an egg per well. Cook for seven to 10 minutes until the whites are cooked through.
Serve with pine nuts, olives, salt, pepper and coriander.
6. Creamy mushroom and pancetta pasta
For the Italian food lovers in your family, look no further than this creamy pancetta and mushroom pasta dish. Great for mini sous chefs who love to help out in the kitchen, it can be cooked using whatever type of mushroom you wish, but we’d recommend using two different types, i.e cremini (baby portobellos) and portobello, for added flavour and texture.
7. Thai lemongrass, chicken and mushroom broth
Broths may be synonymous with winter, but we think this fragrant dish is tasty all year round. With a whole host of flavourful ingredients including shiitake mushrooms, Thai red curry paste and fresh coriander, this broth is high in protein, and nut-, gluten- and dairy-free. It can also be prepared and cooked in just 30 minutes.
8. Butternut squash and mushroom risotto
“Mushroom risotto made with chestnut mushrooms and dried porcini mushrooms using the soaking liquid from the porcini mushrooms as part of the cooking stock is my favourite comfort food.”
Mushrooms and risotto often go hand in hand, which is why we’ve included this delicious butternut squash and mushroom risotto recipe in our roundup. While this dish does take a little longer to cook than some of the other options in this list, we think it’s well worth the extra time. Use any mushroom you like, but we’d recommend chestnut and porcini for rich and earthy flavours.
9. Spinach, mushroom and squash lasagne
“I always chop up baby button mushrooms for adding to lasagne. DH and DS aren't huge fans of mushrooms normally – I think it's more the idea of them rather than the flavour because they will eat food with mushroom in if they don’t know it's in there!”
A staple among many families, Mumsnet users love a good lasagne, especially one filled to the brim with delicious ingredients. If you’re after a recipe that can be cooked in bulk is still just as tasty once it’s defrosted, this spinach, mushroom and squash lasagne is one to try. Featuring a myriad of different veggies, this is a vegetarian recipe you’ll keep going back to again and again. Sprinkle with smelly Stilton for added oomph.
10. Leek and mushroom pie
“Leek and mushroom pie. My recipe includes some cream and Gruyère cheese – Cheddar is fine as well. Puff pastry on top. It's delicious.”
Comforting, filling and quite possibly one of the quickest pies ever to make (music to any parent’s ears), this vegetarian recipe is one for the books. Featuring chestnut mushrooms, leeks and flaky puff pastry, get a helping hand from your children by asking them to cut fun shapes out of the leftover pastry to place on top.
Which type of mushroom is best for the immune system?
While any type of mushroom is a good choice for recipes, portobello and raw maitake mushrooms are among the highest in vitamin D.
Vitamin D-enriched mushrooms, which come in all shapes and sizes, also include the likes of chestnut, button and closed cup, and are readily available to buy in a variety of grocery stores.
When choosing, ensure the mushrooms feel firm, aren’t moist and are mould-free. Ensure you buy the freshest produce possible to make the most out of a mushroom’s short nine-day shelflife.
How to properly store mushrooms
Mushrooms should be stored inside a porous paper bag, which will absorb any excess moisture and stop your shrooms from getting soggy, and then refrigerated so that they stay fresh.
They can be stored in the fridge for around nine days, depending on whether they’re whole mushrooms or sliced – whole mushrooms stay fresher for longer.
How to prepare mushrooms
Preparing regular closed-cup mushrooms is a simple task. You’ll need to:
- Brush or wipe (don’t wash) away any dirt from the mushroom’s exterior
- De-stem if you prefer your mushrooms without the stem – we’d recommend just chopping off the very end
- Cut in halves, quarters or slices
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