|For the mushrooms|
|2 large||Mushrooms, raw|
|For the pesto|
|1 bunch||Parsley, fresh|
|50 ml||Olive oil|
|Nutritional Information per person||Female||Male|
|Saturated Fats||7.4 g||37.2%||24.8%|
|Protein (albumin)||13 g||25.3%||21.1%|
|Cooking Salt (Na)||126 mg||5.2%||5.2%|
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.
For the pesto
Blend the remaining ingredients to make the pesto.
You shouldn’t blend for too long as the pesto should be somewhat coarse.
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.
High fat content: The guideline daily amount (GDA) for fat is exceeded in this recipe. The GDAs, which were developed in Great Britain, are controversial in the field of nutrition. However, the composition of the fats plays an important role. For this recipe, it would be much better to use another type of oil such as canola oil, which contains three times (27%) more polyunsaturated fatty acids. Sunflower oil has even better values when it comes to polyunsaturated fatty acids. The levels of essential fatty acids, linoleic acid, and α-linolenic acid are also lower for olive oil at 3–21%, whereas canola oil comes in at 20–44%, sunflower oil at 48–74%, and safflower oil at 68–83% and therefore offer more benefits for our health.
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.
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.