We are now in week two of reintroducing foods on the low FODMAP diet and have chosen mushrooms. Mushrooms fall under the Polyols part of the acronym and chose to reintroduce Portobello mushrooms in particular. So after we picked up the mushrooms at Woolworths for $6.00, it was time to get home and get cooking.
Because I had some leftover produce from last week’s visit to the markets, it was going to be an interesting dish. I usually find inspiration as I go, so I started… I guess we’ll call it;
Stuffed Portobello Mushrooms with Lemon & Coriander Green Beans and Carrots
- 5 large Portobello Mushrooms
- 4 Tomatoes
- 3 Spring Onions
- 10 Green Beans
- 1 Carrot
- Kalamata Olives, about a dozen, chopped
- Fresh Coriander, half a cup, chopped
- Spinach & Rocket Leaf, two handfuls
- Peanuts, about a handful, finely chopped
- Brazil Nuts, about four, chopped
- Juice from 1/2 lemon
- Sliced lemon pieces
- Olive oil
- Sesame seeds
- Corn flour
- Dried Oregano
- Salt & Pepper
Stuffed Portobello Mushrooms
I used 2/3 of the chopped spring onions and added them to the frying pan with the chopped tomatoes, chopped olives and a drizzle of oil. While this gently reduced and infused with the aromatic onion, I placed the five mushrooms in a small oven dish.
In the past when I’ve baked mushrooms, they have come out undercooked. As a little experiment, I drizzled a tiny amount of olive oil into the mushrooms before stuffing them with the tomatoes, olives and onion. With the tomato mixture now added, I sprinkled dried oregano over the stuffed mushrooms, as well as some salt and pepper.
Facing the challenge of not being able to use cheese or breadcrumbs to create a ‘crust’ for my stuffed mushrooms, I got creative. By finely chopping peanuts and mixing with about a teaspoon of sesame seeds and half a teaspoon of cornflour I created my own low FODMAP, vegan crust.
The fan oven was preheated to 160’C at the start and the mushrooms were cooked slowly at this temperature for around 20 minutes. For the final 10-15 minutes of cooking time, I hiked the heat up to 200’C.
Lemon & Coriander Green Beans and Carrots
While the stuffed mushrooms were in the oven, I started on the other part of this dish. Using the remaining third of spring onions with green beans and sliced carrot, I added coriander and squeeze of lemon as an afterthought. A teaspoon of oil at a moderate to high heat for 5 minutes was enough to soften the veg and release a powerful aroma. I added a few chopped Brazil nuts and removed the pan from the heat.
Placing a few slices of lemon on top of the beans and carrots I covered this with a large pot lid until ready to serve. The aim here was to enhance the lemon flavour without it becoming overpowering.
The mushrooms were just about ready so I set the table and prepared a basic spinach and rocket leaf salad, drizzled with olive oil and then prepared to serve.
The final product was pretty impressive. I thought it was because we hadn’t eaten mushrooms in months, but trying the mushroom alone was evidence enough. The combination of aromas and tastes delivered flavour without being too intense. We’ve been so happy with the results coming from the kitchen since taking on the low FODMAP diet. We may be limited in our ingredients but we are being the most creative we have ever been. Because we have naturally found ourselves becoming vegan, we face further challenges than others on a low FODMAP diet. And yet we have never felt more satisfied with food, getting well above our ‘five a day‘ or ‘two and five‘.