These bite-sized savory mushrooms are filled with a creamy spinach and feta mixture, perfect as a nourishing appetizer or light side dish. High in fiber, antioxidants, and essential minerals, they offer a delightful balance of flavor and nutrition.
Preparation Time
- Prep: 15 minutes
- Cook: 20 minutes
- Total Time: 35 minutes
- Servings: 4 (2–3 mushrooms per person)
Ingredients
- 12 medium cremini or white mushrooms, stems removed
- 1 cup fresh spinach, finely chopped
- ¼ cup crumbled feta cheese
- 1 tablespoon plain Greek yogurt (optional, for creamier texture)
- 1 garlic clove, minced
- 1 tablespoon extra virgin olive oil
- Sea salt and black pepper to taste
- 1 tablespoon finely chopped fresh parsley (optional garnish)
Instructions
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Carefully remove mushroom stems and scoop out a bit of the center to make room for filling. Set aside caps.
- In a pan, heat olive oil over medium heat. Sauté garlic for 30 seconds, then add chopped spinach. Cook until wilted (about 2–3 minutes).
- Transfer spinach mixture to a bowl. Stir in feta, yogurt (if using), salt, and pepper.
- Spoon the filling into each mushroom cap and place them on the baking sheet.
- Bake for 18–20 minutes, until mushrooms are tender and tops are slightly golden.
- Garnish with fresh parsley before serving.
Estimated Nutritional Value (Per 3 mushrooms)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~90 kcal |
| Protein | ~5 g |
| Carbohydrates | ~4 g |
| Fat | ~6 g |
| Fiber | ~1.5 g |
| Calcium | ~10% DV |
| Iron | ~8% DV |
Evidence-Based Health Benefits
1. Supports immune and gut health
Mushrooms are rich in beta-glucans and selenium, which may support immune function and inflammation control.
Reference: Valverde et al., International Journal of Medicinal Mushrooms, 2015.
2. Improves bone strength and cell repair
Spinach contains vitamin K, folate, and iron, essential for red blood cell production and bone metabolism.
Reference: Weaver et al., Nutrition Reviews, 2013.
3. Aids heart health
Feta cheese provides calcium and protein with lower saturated fat content compared to aged cheeses, and olive oil adds heart-protective monounsaturated fats.
Reference: Schwingshackl & Hoffmann, American Journal of Clinical Nutrition, 2014.
Tips for Best Results
- Use baby spinach for a more tender filling.
- Remove excess moisture from sautéed spinach to avoid soggy mushrooms.
- For a dairy-free version, substitute feta with mashed white beans or tofu and add lemon zest.
- Store leftovers in an airtight container for up to 2 days; reheat in the oven for best texture.
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