Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Healthy Stuffed Mushrooms with Almonds and Dried Tomatoes

This raw vegan recipe for healthy stuffed mushrooms with pesto made from almonds and dried tomatoes is easy to make and requires just a few ingredients.


63% 38/20/43 
Ω-6 (LA, 6.2g) : Ω-3 (ALA, 1.3g) = 5:1

Ingredients (for serving, )


  • hand-held blender / immersion blender or blender

Type of preparation

  • food preparation without heating
  • blend


  1. For the mushrooms
    Remove the stems and scoop the gills from the mushroom caps.

    For this recipe, it is best to buy extra large mushrooms so that you can use up all of the filling.

  2. For the pesto
    Mince the sun-dried tomatoes and parsley (with a mezzaluza) or cut into small pieces with a knife.
    Blend the remaining ingredients to make the pesto.

    You shouldn’t blend for too long as the pesto should be somewhat coarse.

    The original recipe calls for 50 ml olive oil; we have instead used 15 ml (1 tablespoon) canola oil (see Notes).
    Our motivation (apple symbol) for creating this healthier version and a link to the original recipe can be found directly above the recipe photo.

  3. Fill the mushrooms with the pesto and then serve.

    For a finishing touch, you can place an almond into the pesto as is shown in the photo.

Nutritional Information per person Convert per 100g
2000 kcal
Energy365 kcal18.2%
Fat/Lipids28 g39.7%
Saturated Fats2.2 g10.9%
Carbohydrates (inc.dietary fiber)24 g9.0%
Sugars13 g14.0%
Fiber8.2 g32.6%
Protein/Albumin13 g25.3%
Cooking Salt (Na:48.6 mg)123 mg5.1%
A serving is 190g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 158 µg211.0%
MinCopper, Cu 0.96 mg96.0%
ElemPotassium, K 1'511 mg76.0%
VitVitamin E, as a-TEs 9.1 mg76.0%
VitVitamin C (ascorbic acid) 52 mg65.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 1.3 g64.0%
FatLinoleic acid; LA; 18:2 omega-6 6.2 g62.0%
VitRiboflavin (vitamin B2) 0.82 mg59.0%
MinManganese, Mn 1.1 mg55.0%
ProtTryptophan (Trp, W) 0.13 g51.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 1.3 g64.0%
Linoleic acid; LA; 18:2 omega-6 6.2 g62.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.13 g51.0%
Threonine (Thr, T) 0.38 g41.0%
Valine (Val, V) 0.58 g36.0%
Phenylalanine (Phe, F) 0.50 g32.0%
Isoleucine (Ile, I) 0.38 g31.0%
Leucine (Leu, L) 0.67 g28.0%
Lysine (Lys, K) 0.43 g23.0%
Methionine (Met, M) 0.11 g12.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'511 mg76.0%
Phosphorus, P 309 mg44.0%
Magnesium, Mg 140 mg37.0%
Calcium, Ca 139 mg17.0%
Sodium, Na 49 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.96 mg96.0%
Manganese, Mn 1.1 mg55.0%
Iron, Fe 5.5 mg40.0%
Zinc, Zn 2.1 mg21.0%
Selenium, Se 11 µg21.0%
Iod, I (Jod, J) 19 µg13.0%
Notes about recipe

This raw vegan recipe for healthy stuffed mushrooms with pesto made from almonds and dried tomatoes is easy to make and requires just a few ingredients.

New nutritional profile: Thanks to the parsley, this recipe is a very good source for vitamin K. According to GDA guidelines, it meets almost 100 % of the recommended daily requirement of copper and contains high amounts of vitamin B2, C, and E as well as the mineral potassium. As a result of the changes we made to the original recipe, the ratio of omega-6 to omega-3 fatty acids is under the maximum recommended ratio of 5:1.

Olive oil versus canola oil: We have used canola oil instead of olive oil for the following reasons: Economic powers and lobbyists have given olive oil cult status although it has a ratio of omega-6 (LA) to omega-3 fatty acids (ALA) that is significantly over the recommended maximum ratio of 5:1. And compared to olive oil, canola oil contains much higher levels of essential fatty acids, especially omega-3 fatty acids.

Author’s answer to our comment that the original recipe is very unhealthy: I didn’t create the recipes for this cookbook so that they would healthy in every way. Instead, I focused on developing recipes that taste delicious. However, the healthier variation also tastes good.

Pesto: The classic pesto that we make today originated in the region of Liguaria, Italy. It was first documented in 1863. Predecessors were likely similar pastes called moretum and garum, which were eaten by the Romans. This pesto with sun-dried tomatoes is a version of Pesto alla siciliana (also: pesto rosso “red pesto”). This is the Sicilian variety that is known beyond the region.

Pesto varieties: It is very common to use basil instead of parsley, and this recipe is then also a vegan pesto without Parmesan, Pecorino, or any other cheese. Traditionally, pesto was made by grinding or crushing the ingredients using a mortar and pestle. (Incidentally, “pestare” means to pound or crush). In this recipe, almonds are used instead of pine nuts. Both work well.


Selecting the mushrooms: For each person, select two large mushrooms or portobello mushrooms. Alternatively, you can fill the pesto into several smaller mushrooms.

Storage: You can store the pesto in a screw-top jar in the refrigerator for up to three weeks, especially if you protect the surface by coating it with a layer of oil.

Reducing the oil: We have reduced the amount of oil from 50 ml to 15 ml (1 tablespoon), thereby reducing the fat content from 85 % to 40 % of the recommended daily allowance.
Please click on the link if your health is important to you:
A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.
Dr. Dean Ornish and other American health experts advise reducing oil as much as possible. For this reason, we have cut the amount of oil in this recipe by about a third.

Alternate preparation

Note from the author: At first glance, this recipe looks very simple, but it is a great way to start a raw vegan evening, especially if you are entertaining. You can also stuff the mushrooms with avocado cream or cashew cheese (cheese made from cashews).

Cheesy flavor: If you like savory dishes or the addition of cheese, try using nutritional yeast flakes as a vegan alternative for grated cheese and cheese sauces.

Oil: For the pesto, you can also use another high-quality oil (e.g., flaxseed or walnut oil) of your choice. 

Nuts: In place of the almonds, you can use walnuts. These have an omega-6 (LA) to omega-3 (ALA) fatty acids of 4:1 whereas almonds contain practically no omega-3.