Beef and Mushroom Kofta

By using half the meat and substituting in a mix of chopped mushrooms you add more nutrients and a great woodsy flavour. I highly recommend using a variety of types since each one adds a unique flavour and texture.

Recipe and photo by The Tasty Gardener.

Prep Time: 15 mins. | Cook Time: 10 mins.
Tip: If using wooden bamboo skewers make sure you soak them in water for several hours or over night.

Ingredients

1 lb lean ground beef
2 cups mushrooms, finely chopped
1 onion, finely chopped
2 cloves garlic, minced
1/4 tsp black pepper
1 tsp paprika
1 tsp cumin
1 tbsp allspice
1 tsp salt
1/2 cup parsley, chopped
1 tsp cinnamon

Method

1. Preheat BBQ to medium high heat.
2. Using your hands blend together all of the ingredients in a large bowl.
3. Take a golf ball size amount and flatten in the palm of your hand.
4. Place a BBQ skewer in the middle of the patty and carefully fold the meat around the skewer pressing to secure. Repeat with remaining meat.
5. Place on preheated grill and cook 5-10 minutes, turning frequently until meat has cooked through.
6. Remove from grill and serve.

Beef and Mushroom Bolognese

The beefiness of the mushrooms makes it an easy swap-out that hardly makes a difference in taste, but bumps up nutrition and we really enjoyed the textural change as well.

Recipe and photo by Kelly of The Gouda Life.

Prep Time: 20 mins. | Cook Time: 1 hr. 10 mins. | Serves: 6-8

Ingredients

2 tbsp olive oil
salt and pepper
2 large carrots, peeled and rough chopped
2 celery stalks, cleaned and rough chopped
1 large onion, rough chopped
2 large cloves garlic
1 lbs cremini mushrooms, rough chopped
1 1/2lbs lean ground beef
1 (156mL) can tomato paste
2 cups red wine or beef stock
4 sprigs thyme
500g fettuccini/linguinie/bucatini
1/2 cup Parmesan cheese
basil or parsley, to garnish
red pepper flakes, to garnish

 

Method

1. Place the carrots, celery, onion and garlic in a food processor or blender and puree until smooth.
2. Heat olive oil in a large sauce pot/dutch oven over med-high heat. Add the vegetables puree and cook, stirring every so often, until the liquids have reduced and the veggies are starting to brown and dry out. Add in the mushrooms and cook, stirring occasionally, until the liquids from the mushrooms has been released and reduced, about 10-15 minutes. Add in the beef and a few generous pinches of salt. Cook until the beef is cooked through and everything is golden brown and fragrant, another 10-15 minutes.
3. Add in the tomato paste and cook until it’s turned a deep brick red, 5 minutes. Pour in the wine and stir, scraping up any browned bits stuck to the bottom of the pot. Bring to a gentle simmer until wine is almost reduced completely. Taste for salt and add a few more pinches if necessary. Add in just enough water to cover the meat/mushrooms by 1/2″. Cook until that water has reduced and sauce is rich and delicious.
4. While the sauce cooks, bring a pot of well-salted water to a boil and cook the pasta to al dente according to package instructions. Reserve 1/2 cup of the starchy pasta cooking water.
5. Strain the pasta and dump into the sauce. Toss with a few tbsp of the reserved pasta water and Parmesan until the sauce is evenly distributed. Add more water if it gets too tight.
Divide among bowls and serve with fresh ground pepper, minced parsley or basil and some red pepper flakes.

Barbecued Mushroom and Spinach Pizzettes

Pitas make these individual pizzas a breeze to create for a nutritious light meal or snack.

Prep Time: 10 mins. | Cook Time: 8 mins. | Serves: 4
Tip: Thinner pitas will crisp better than thicker ones. To shave Parmesan easily use a vegetable peeler. Shaved Parmesan is most attractive but if substituting grated Parmesan use only ¼ cup (50 mL).

Ingredients

3 tbsp olive oil 45 mL
2 cloves garlic, crushed 2
4 large fresh Portabella Mushroom caps 4
4 6-7″ (15-17cm) whole wheat pita breads 4
1/3 cup sun-dried tomato pesto 75 mL
4 cups baby spinach or arugula leaves (2oz/60g) 1 L
1/2 cup shaved Parmesan or Romano cheese 125 mL
Fresh ground black pepper to taste

Method

  1. In a small bowl whisk oil and garlic together, lightly brush the mushrooms on both sides with garlic oil. Barbecue mushrooms on high heat for 2-3 minutes per side or until mushrooms are slightly softened.
  2. Meanwhile place pitas on the barbecue over high heat and cook for 2 minutes on one side or until warmed through. Remove to a tray or cutting board and spread softer side with the tomato pesto.
  3. Top with spinach leaves, and then warm mushrooms, stem side up. Return to barbecue and cook for additional 2-3 minutes o until slightly crisp. Garnish with Parmesan shavings. Cut in halves or quarters and serve immediately. Add pepper to taste.

Nutritional Information

Per Serving 1 Pizzette
Calories: 370
Sodium: 784 mg
Protein : 16.1 g
Fat: 17.9 g
Carbohydrates: 40.7 g
Dietary Fibre: 6.9 g

Balsamic Portabella Salad

Recipe courtesy of Sara of Sprouted Kitchen.

Prep Time: 5 mins. | Cook Time: 30 mins.

Ingredients

2 Portabello mushrooms
1 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
pinch of sea salt
1 medium yellow onion
1/2 tbsp unsalted butter
4 cups organic baby greens
1/2 cup fresh basil leaves
1/2 cup marcona almonds
1/2 cup crumbled goronzola cheese (or more to taste)
1 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
salt/pepper to taste

Method

1. Heat the grill to medium heat, while preparing other ingredients.
2. Peel and halve the onion. Slice into half moon shape slices, as thin as possible. On medium heat, add the butter to a sauté pan until fully melted, add the onions and a pinch of salt. Move around to coat. Continue to stir every few minutes as onions begin to caramelize and turn brown, about 15 minutes.
3. While onions are cooking, prepare mushrooms. Wipe them clean with a moist paper towel to remove dirt. Cut off the stem and brush each with half of the oil and balsamic vinegar. Sprinkle with sea salt. Put them on the grill with the gill side up to start and close lid, grill for 3 minutes on each side. (Note: the freshness and mushroom may vary the cooking time here. You want them to be fully warmed through, without getting too soggy. Remove and cool to room temperature.)
4. Prepare salad. In a large bowl, combine the greens, gorgonzola and the tablespoon of the olive oil and lemon juice. Sprinkle a pinch of salt and pepper, and toss gently. This is only lightly dressed, as the onions and mushrooms will also add some moisture to the salad. Cut the portabellos into slices. Top each salad with a quarter of the mushrooms, cheese and marcona almonds. Add more toppings to taste.

Balsamic and Chili Glazed Mushrooms with Walnuts

This unique dish can be served over hot cooked rice or salad greens for a light vegetarian meal. It can also be served as a side dish with grilled chicken or pork.

Prep Time: 10 mins. | Cook Time: 10 mins. | Serves: 4

Ingredients

1/4 cup Each balsamic vinegar and lime juice 50 mL
3 tbsp brown sugar 45 mL
2 large cloves garlic, minced 2
1/2 – 1 tsp hot red pepper flakes 2-5 mL
1 cup broken walnut pieces 250 mL
3 tbsp vegetable or olive oil 50 mL
1 lb. fresh small mushrooms 500 g

Method

  1. In a measuring cup or small bowl mix vinegar, lime juice, sugar, garlic and red pepper flakes, set aside.
  2. Heat a large skillet or wok over medium-high heat. Add walnuts, cook and stir constantly for 2-3 minutes or until lightly toasted; remove and set aside.
  3. In same skillet heat oil over medium –high heat, add mushrooms and stir-fry for 3-4 minutes.  Add walnuts to skillet and stir in vinegar mixture while stirring constantly for 2-3 minutes or until sauce is bubbling and mushrooms are well coated. Serve on hot rice, greens or as a side dish to meats

 

Nutritional Information

Per Serving
Calories: 366
Sodium: 23 mg
Protein : 8.2 g
Fat: 29.7 g
Carbohydrates: 22.4 g
Dietary Fibre: 3.9 g