My goal with this dish was to make a main dish that was filling and flavorful but low-fat and low-cal but as satisfying as meat. Mission accomplished.

4 large portobello mushroom caps
4 small zucchini squash
1 small can white/great northern beans
2 cloves garlic

1/3 cup chopped chives or scallions
1 to 2 Tablespoons low-sodium soy sauce or tamari
1 Tablespoon olive oil.

The beans supply the creaminess, the mushrooms the richness, the zucchini the bite and the garlic, chives and soy sauce the flavoring.

The beans supply the creaminess, the mushrooms the richness, the zucchini the bite and the garlic, chives and soy sauce the flavoring.

Remove the stems from the mushrooms and wipe the tops clean with a damp towel. (Never wash mushrooms in water.) Place them upside down on a parchment lined baking sheet.

Remove the stems from the mushrooms and wipe the tops clean with a damp towel. (Never wash mushrooms in water.) Place them upside down on a parchment lined baking sheet.

Chop the zucchini into small cubes. Put the tablespoon of olive oil in the pan and saute the squash over medium heat until it browns and begins to soften.

Chop the zucchini into small cubes. Put the tablespoon of olive oil in the pan and saute the squash over medium heat until it browns and begins to soften. Remove the squash from the pan and onto a plate.

Smash or chop the garlic cloves and put them in the pan, pouring the beans with liquid over the garlic. Cook for about ten minutes over medium heat, stirring frequently. If the beans start to get dry, add some stock, white wine or water.

Smash or chop the garlic cloves and put them in the pan, pouring the beans with liquid over the garlic. Cook for about ten minutes over medium heat, stirring frequently. If the beans start to get dry, add some stock, white wine or water.

Use a potato masher or the back of a large spoon to mash the beans and garlic together, making it just a bit creamy.

Use a potato masher or the back of a large spoon to mash the beans and garlic together, making it just a bit creamy.

Mix in chopped squash, chopped chives or scallions and one or two Tablespoons of low-sodium tamari or soy sauce.  Stir all these together well.

Mix in chopped squash, chopped chives or scallions and one or two Tablespoons of low-sodium tamari or soy sauce. Stir all these together well.

Divide the filling between the four mushroom caps. Place these in a preheated 350 degree oven for about 35 to 40 minutes.

Divide the filling between the four mushroom caps. Place these in a preheated 350 degree oven for about 35 to 40 minutes.

You could add some sort of cheese to these but they really don't need it. One is a filling meal along with a salad.

You could add some sort of cheese to these but they really don’t need it. One is a filling dinner – serve with a salad dressed with balsamic vinegar and you have a great meal (which happens to be vegan) that’s low-cal but filling.

 

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