Cheesy Stuffed Mushrooms with Salad

This recipe is courtesy of Kristina, a client who is currently studying nutrition in London and who attended my lecture in 2021. Thank you Kristina. Another client, Ciara, altered it using a green pepper instead of a mushroom and loved it.

Portobello’s are the big tasty mushrooms and their solid structure makes them ideal to fill. This is a fast and very tasty lunch or dinner

Mushrooms are a great source of B vitamins which we need to combat stress and to produce energy.

1 Serving :

Mushroom 9g Carb   kcal 197

Pepper      11g Carb  191 kcal

One serving: mushroom-pepper

Fibre Protein Carbohydrate Fat
6 – 6g 14 -12g 9 – 11g 12-12g


Serves 1

2g, a lick of Olive oil for the baking tray

170g, 2 portabello mushrooms OR 170g, 1 large green pepper, halved

30g, grated Cheddar and mozzarella

30g, a small red onion

80g, 2 large handfuls Spinach

20g big squirt Tomato purée mixed with

30ml of passta/tinned tomatoes or sun-dried tomato paste

5g, 1 garlic clove, minced

Oregano, salt & pepper to taste


Heat oven to 220C

Using a steamer, sweat down the spinach and squeeze out as much liquid as possible. I used 2 long, wide-bladed knifes to squeeze the spinach between the blades. Roughly chop.

Mix together  or lightly blend the finely chopped onion, spinach, tomato purée, tinned tomatoes, garlic, oregano, salt & pepper

Clean the mushrooms and remove the stem and remove some of the dark brown gills from the mushrooms to create space OR chop the top off the pepper and clean out the seeds and bake open side down

Oil a baking tray and add the mushrooms top- side down or pepper open-side down

Bake in oven for 15 mins

Remove the baking tray from the oven. Drain away the liquid from the mushrooms and then fill with the mixture and top with the cheese.

Bake for another 5-10 minutes until the cheese is melted and bubbling.

Servings ideas: Serve with asparagus, salad leaves and tomatoes. (not inc. in Nutri-analysis)