According to Organic Facts, there are “approximately 140,000 species of mushroom-forming fungi in the world, but science is only familiar with about 10%.” While there may only be around 100 species being studied for their health benefits, that still leaves you with plenty of choices.
From portobello to crimini, shiitake, reishi and beyond, there are plenty of ways to get a healthy boost from your favorite mushrooms. We’ve even rounded up some great new recipes for you to try!
The Possible Health Benefits of Mushrooms
Although mushrooms can (and do) vary greatly in size, color, shape, and texture, they provide you with proteins, vitamins and minerals, amino acids and antioxidants. According to Organic Facts, mushrooms “are essentially Saprophytes (plants without chlorophyll), which thrive by extracting nutrients from dead and decaying plant and animal matter” (Source).
We know that doesn’t sound like the most appetizing of things, but perhaps once you learn about what mushrooms may be able to do for your health, you’ll feel better about eating them. So, what are some of those benefits? Let’s take a look at a few of them:
- Maintenance of healthy cholesterol levels. Mushrooms contains fiber, enzymes and lean protein, which may help maintain a healthy balance of good and bad cholesterol.
- Healthy iron levels. Mushrooms also contains quite a bit of iron, which helps support and maintain healthy iron levels, as well as healthy red blood cell formation.
- Support for strong, healthy bones. Mushrooms are a good source of calcium, and healthy calcium levels support strong, healthy bones and may help reduce joint discomfort.
- Immune system support. An antioxidant known as ergothioneine is found in mushrooms. This antioxidant supports optimal immune system health and function, and also protects against roaming free radicals.
With those benefits in mind, let’s move on to the best part of this post—the recipes!
6 Great-Tasting Mushroom Recipes
1. Pepper Mushroom Stir Fry
If you’re looking for a quick and healthy dinner option, give this one a try. Archana Doshi from Archana’s Kitchen calls this one “super quick and simple,” and while she used button mushrooms, you can substitute for your favorite variety.
The recipe calls for green bell peppers, but Archana encourages experimenting with other ingredients, such as carrot wedges. With ingredients like black pepper and turmeric (like this option from Banyan Botanicals), you’ll get great flavor with an added health boost!
- Get the full recipe from Archana’s Kitchen here
2. Mushroom Curry
If you’re a fan of Indian curry, you’ll absolutely love this recipe for a mushroom variety. Kanan at Spice Up the Curry says this curry is “easy to make” and “so delicious.”
Made with ginger and garlic pastes, chili powder and a host of other good-for-you ingredients in addition to your favorite mushrooms, this curry delivers a creamy, delicious taste with just a hint of spice. Serve it up with your favorite rice, and you’ve got a sure winner!
- Get the full recipe from Spice Up the Curry here
3. Quinoa Mushroom Soup
Everyone loves a good soup. Fall is just around the corner, and this hearty quinoa mushroom soup from EatingWell is a perfect complement to the cooler weather.
Made with dried porcini mushrooms, a mix of your favorite mushrooms (12 ounces of them), quinoa and a host of fresh veggies, it’s a great and healthy way to fill up. Serve this nutritious soup with your choice of dinner rolls for a hearty stand-alone meal or as part of a larger one.
- Get the full recipe from EatingWell here
- Subscribe to EatingWell magazine through our sister site Magazines.com
4. Enchilada Stuffed Mushrooms
These stuffed mushrooms may look ordinary, but Lauren from the blog Lauren’s Latest calls them “amazing bubbly, cheesy and creamy stuffed mushrooms that magically taste like straight up enchiladas.” She also calls them “ooey gooey, spicy and delicious,” just in case you need a little extra convincing.
Easy to put together and bake, you’ll have a delicious entree or appetizer in a little over 20 minutes. Who doesn’t love an easily poppable and super cheesy dish? Plus, you’re still getting the benefits from the mushrooms. Give ’em a try!
- Get the full recipe from Lauren’s Latest here
5. Portabella Mushroom Cheesesteaks
Kiersten from the blog Oh My Veggies really hits a home run with this recipe for portabella mushroom cheesesteak sandwiches. I’m sure you’re thinking “Cheesesteak? Without meat?” but yes, that’s exactly what this is.
Simply chop up your mushrooms and saute them in olive oil until soft and brown. Add in a bit of red wine and cook until the wine is gone. You’ll saute onions and green pepper as well and season the mix with salt and pepper. Top it with your favorite cheese.
The flavor really comes out when you put this onto your sub rolls and bake them for about 15 minutes. Crispy, warm and full of flavor, you may not even miss the meat!
- Get the full recipe from Oh My Veggies here
6. Mushroom & Walnut Stew with Cheesy Cobbler Topping
Becca from the blog Amuse Your Bouche offers up this thick and filling recipe for mushroom and walnut stew. The best part? The incredibly cheesy (and fluffy!) topping (“Scone-like,” she calls it).
This recipe calls for your favorite mushrooms, as well as multiple ingredients that offer outstanding flavor, including garlic, thyme, paprika, and even wine! (Yes, wine!) If you’re looking for a complete dinner idea, give this recipe a try.
- Get the full recipe from Amuse Your Bouche here
Do you have any favorite recipes that call for mushrooms? Leave us a comment and let us know!
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