I like to work a little tofu
into my diet here and there. This tofu stuffed portobello mushroom usually
hits the spot. If you stick to natural, more traditional, and
unprocessed forms of soy you can alleviate most health concerns around soy.
The commercialization of soy has managed to turn soy into a
“Frankenfood” monster by using GMO soy and creating so many
products from refined soy. Therefore, my personal policy about soy is to
use a whole food approach and common sense, backed up by this
article from Dr. Mark Hyman, MD. Keep your soy products organic,
natural, fermented, sprouted if possible, and in a more traditional
form.
This recipe uses two such traditional forms of soy: organic tofu
and organic miso paste. I love combining miso, mushrooms, any chance I get.
These flavors love being together! This makes a great, simple entree.
You can enjoy it right away or as a protein-rich salad topper for a
lunch or brunch. The stuffing is somewhat similar to a tofu scramble, with a
little more depth from the other ingredients.
(scroll down for interactive,
printable recipe card, grocery list and more!)
miso-tofu stuffed portobello mushroom dynamite
10 ounces of organic, sprouted tofu (I use firm so it retains some
of it’s chunky texture in the stuffing, but you can use soft as
well)
3 tbsp. miso (I love Korean
miso, much more pungent with chunks of soybean still intact)
2 tbsp. Emil’s
Vegan Mayonnaise or Veganaise (if not going strictly vegan,
try this avocado
mayo)
1 tsp. granulated garlic or garlic powder, or 2 tsp. minced fresh
garlic
1 tbsp. nutritional yeast
2 portobello mushroom caps without the stems
4 cups fresh baby spinach, uncooked
2 tbsp. fresh lemon juice, separated
1 tbsp. avocado oil or extra virgin olive oil
1 tbsp. organic tamari
Sesame seeds for garnish
Make sure you press your tofu, or it may be too watery and make
your filling runny. You can find instructions
for that here.
Preheat oven to 375° F. Mix one tablespoon of the lemon juice with
the avocado oil and tamari and blend into a marinate. Submerge the mushroom
caps into the marinade and cover them with marinade on all sides. Place
mushroom caps in a baking dish or oven pan and roast for about 15 minutes, or
just until they start to become tender. Brush the edges with pan juices to
keep the mushroom moist.
Meanwhile, make your stuffing. First, take your spinach and
quickly steam it just until it is wilted. Drain the spinach and pat with a
towel. You can also substitute 1 cup drained frozen spinach in a pinch. In a
medium mixing bowl, mix the miso, mayonnaise, and lemon juice into a paste,
and add the spinach, stirring into a spinach paste of sorts. Cut your tofu
into small chunks, the size of almonds more or less, and stir into the spinach
paste. Mash the tofu a little until you get a stuffing with chunks of tofu
that holds together fairly well.
When the mushrooms are ready, pile a generous mound of stuffing on
top of each mushroom. Sprinkle some sesame seed on each mushroom, and return
to the oven. Bake the mushrooms for another 25-30 minutes, until the mixture
is browned, and cooked all the way through. The mayonnaise in the stuffing
should cause a slight soufflé effect, and be a little bit like “dynamite”
that you get at the sushi bar.
Enjoy immediately with a side of grains or vegetables, or save for
a cold lunch entree with a green salad.
NOTE: You probably don’t need to season this because the miso is
naturally salty.
Stuffed Portobello Mushroom for Veggie Lovers
Ingredients
- 10 ounces of organic sprouted tofu I use firm so it retains some of it's chunky texture in the stuffing, but you can use soft as well
- 3 tbsp. miso I love Korean miso as it's more pungent with chunks of soybean still intact
- 2 tbsp. Emil's Vegan Mayonnaise or Veganaise
- 1 tsp. granulated garlic or garlic powder or 2 tsp. minced fresh garlic
- 1 tbsp. nutritional yeast
- 2 Portobello mushroom caps without the stems
- 4 cups fresh baby spinach uncooked
- 2 tbsp. fresh lemon juice separated
- 1 tbsp. avocado oil or extra virgin olive oil
- 1 tbsp. organic tamari
- Sesame seeds for garnish
Instructions
- Make sure you press your tofu, or it may be too watery and make your filling runny. You can find instructions for that here.
- Preheat oven to 375° F.
- Mix one tablespoon of the lemon juice with the avocado oil and tamari and blend into a marinate. Submerge the mushroom caps into the marinade and cover them with marinade on all sides.
- Place mushroom caps in a baking dish or oven pan and roast for about 15 minutes, or just until they start to become tender. Brush the edges with pan juices to keep the mushroom moist.
- Meanwhile, make your stuffing. First, take your spinach and quickly steam it just until it is wilted. Drain the spinach and pat with a towel. You can also substitute 1 cup drained frozen spinach in a pinch.
- In a medium mixing bowl, mix the miso, mayonnaise, and lemon juice into a paste, and add the spinach, stirring into a spinach paste of sorts. Cut your tofu into small chunks, the size of almonds more or less, and stir into the spinach paste.
- Mash the tofu a little until you get a stuffing with chunks of tofu that holds together fairly well.When the mushrooms are ready, pile a generous mound of stuffing on top of each mushroom. Sprinkle some sesame seed on each mushroom, and return to the oven.
- Bake the mushrooms for another 25-30 minutes, until the mixture is browned, and cooked all the way through. The mayonnaise in the stuffing should cause a slight soufflé effect, and be a little bit like "dynamite" that you get at the sushi bar.
- Enjoy immediately with a side of grains or vegetables, or save for a cold lunch entree with a green salad.