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

Stuffed Mushrooms raw vegan with almonds, dried tomatoes

Stuffed mushrooms with almonds and dried tomatoes are a simple raw vegan pesto recipe with few ingredients. The pesto is explained.


54% 25/13/62 
Ω-6 (LA, 7.6g) : Ω-3 (ALA, 0.4g) = 21:1

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.

    A link to an alternative healthier version of this recipe and our motivation for creating this version 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
Energy645 kcal32.2%
Fat/Lipids59 g84.9%
Saturated Fats7.4 g37.2%
Carbohydrates (inc.dietary fiber)24 g9.0%
Sugars13 g14.0%
Fiber8.2 g32.6%
Protein/Albumin13 g25.3%
Cooking Salt (Na:49.5 mg)126 mg5.2%
A serving is 222g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 175 µg234.0%
VitVitamin E, as a-TEs 13 mg110.0%
MinCopper, Cu 0.96 mg96.0%
ElemPotassium, K 1'512 mg76.0%
FatLinoleic acid; LA; 18:2 omega-6 7.6 g76.0%
VitVitamin C (ascorbic acid) 52 mg65.0%
VitRiboflavin (vitamin B2) 0.82 mg59.0%
MinManganese, Mn 1.1 mg55.0%
ProtTryptophan (Trp, W) 0.13 g51.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 90 µg45.0%

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
Linoleic acid; LA; 18:2 omega-6 7.6 g76.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.35 g18.0%

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 1'512 mg76.0%
Phosphorus, P 309 mg44.0%
Magnesium, Mg 140 mg37.0%
Calcium, Ca 139 mg17.0%
Sodium, Na 50 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.96 mg96.0%
Manganese, Mn 1.1 mg55.0%
Iron, Fe 5.8 mg41.0%
Zinc, Zn 2.1 mg21.0%
Selenium, Se 11 µg21.0%
Iod, I (Jod, J) 19 µg13.0%
Notes about recipe

Stuffed mushrooms with almonds and dried tomatoes are a simple raw vegan pesto recipe with few ingredients. The pesto is explained.

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 B2C, and E as well as the mineral potassium. At 85 %, the fat content of this recipe is high above 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.

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.

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.

Less oil: As included in the notes, you can also use other types of oil for the pesto. However, in general we recommend reducing the amount of oil you consume. It works best to add just a few millimeters at first and then carefully add more until the pesto has the right consistency.

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.