|For the mushrooms|
|2 large||Mushrooms, raw|
|For the pesto|
|1 bunch||Parsley, fresh|
|50 ml||Olive oil|
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.
|Nutritional Information per Person||2000 kCal|
|Saturated Fats||7.4 g||37.2%|
|Carbohydrates (inc.dietary fiber)||21 g||7.8%|
|Protein (albumin)||13 g||25.3%|
|Cooking Salt (Na:49.5 mg)||126 mg||5.2%|
|Essential Nutrients with %-share Daily Requirement at 2000 kCal|
|Vit||Vitamin K||531 µg||708.0%|
|Vit||Vitamin E, as a-TEs||13 mg||110.0%|
|Min||Copper, Cu||0.96 mg||96.0%|
|Elem||Potassium, K||1,512 mg||76.0%|
|Vit||Vitamin C (ascorbic acid)||52 mg||65.0%|
|Vit||Riboflavin (vitamin B2)||0.82 mg||59.0%|
|Min||Manganese, Mn||1.1 mg||55.0%|
|Prot||Tryptophan (Trp, W)||0.13 g||51.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and B11)||90 µg||45.0%|
|Elem||Phosphorus, P||309 mg||44.0%|
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, (SC-PUFA)||2000 kCal|
|Linoleic acid; LA; 18:2 omega-6||3.1 g||31.0%|
|α-linolenic acid; ALA; 18:3 omega-3||0 g||< 0.1%|
|Essential amino acids||2000 kCal|
|Tryptophan (Trp, W)||0.13 g||51.0%|
|Threonine (Thr, T)||0.38 g||41.0%|
|Valine (Val, V)||0.58 g||36.0%|
|Phenylalanine (Phe, F)||0.5 g||32.0%|
|Isoleucine (Ile, I)||0.38 g||31.0%|
|Leucine (Leu, L)||0.67 g||28.0%|
|Lysine (Lys, K)||0.43 g||23.0%|
|Methionine (Met, M)||0.11 g||12.0%|
|Vitamin K||531 µg||708.0%|
|Vitamin E, as a-TEs||13 mg||110.0%|
|Vitamin C (ascorbic acid)||52 mg||65.0%|
|Riboflavin (vitamin B2)||0.82 mg||59.0%|
|Folate, as the active form of folic acid (née vitamin B9 and B11)||90 µg||45.0%|
|Niacin (née vitamin B3)||7 mg||44.0%|
|Pantothenic acid (vitamin B5)||2.2 mg||37.0%|
|Thiamine (vitamin B1)||0.29 mg||26.0%|
|Vitamin A, as RAE||137 µg||17.0%|
|Vitamin B6 (pyridoxine)||0.24 mg||17.0%|
|Vitamin D||0.19 µg||4.0%|
|Vitamin B12 (Cobalamin)||0.04 µg||2.0%|
|Essential macroelements (macronutrients)||2000 kCal|
|Potassium, K||1,512 mg||76.0%|
|Phosphorus, P||309 mg||44.0%|
|Magnesium, Mg||140 mg||37.0%|
|Calcium, Ca||139 mg||17.0%|
|Sodium, Na||50 mg||6.0%|
|Essential trace elements (micronutrients)||2000 kCal|
|Copper, Cu||0.96 mg||96.0%|
|Manganese, Mn||1.1 mg||55.0%|
|Iron, Fe||5.8 mg||41.0%|
|Zinc, Zn||2.1 mg||21.0%|
|Selenium, Se||11 µg||21.0%|
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.