Food & Recipe of the Month: Mushrooms


December 21, 2017

Care of Andrea Howe at
We’re often told that a food that lacks colour doesn’t contain adequate nutrients. Mushrooms, which are commonly white, prove quite the contrary. Grown in almost any climate, mushrooms are the perfect ingredient to incorporate into your diet.
Mushrooms are the only non-animal based source of vitamin D. This is essential for those who follow a vegan diet, or do not get enough exposure to sunlight. Vitamin D works with calcium to help your bones, muscles, nerves, and immune system work properly. It’s also full of B vitamins which are important to metabolize fat and protein to give your body energy.
Mushrooms are a great source of plant-based protein and are often an easy substitute for meat. Either sautéed, baked, or even raw, mushrooms have a hearty texture and rich flavour that compliments any dish.
Mushroom Quinoa Patty
Ingredients (makes 6-8):
1/2 cup cooked quinoa (1/4 cup dry)
1 tbsp olive oil
1 onion, fine dice
Handful of white mushrooms (7-9), chopped
3 garlic cloves, minced
1-14 oz. can cannellini beans
1 cup panko breadcrumbs
1/4 cup tahini
1/4 cup nutritional yeast
2 tbsp apple cider vinegar
2 tbsp ground flax
Salt and pepper to taste
Preheat oven to 375 F. Line a baking tray with parchment paper.
Cook the quinoa (1/4 cup dry quinoa and 1/2 cup plus 1 tbsp of water). Boil, then let it simmer until all water is absorbed. It should actually be over-cooked to be mushy.
In a skillet, heat the oil. Add onion and sauté until translucent. Add the mushrooms and cook until brown. Add garlic and sauté for 2 minutes. Season.
In a bowl, add the beans and cooked quinoa. Mash with a potato masher. Once the mushroom mixture is done, add it to the bowl and mash together more. Then add the breadcrumbs, tahini, nutritional yeast, apple cider vinegar, and flax. Combine fully with a spatula, and season to taste.
Spoon 1/4 cup of the mixture into balls and squish to make a patty. Place on a baking tray and bake for 15 minutes on each side or until golden brown. When ready to serve, heat oil in pan and cook for 4 minutes on each side to get crispy.

Filed under: elifelines Food of the Month Nutrition Uncategorised