Heading out to a BBQ this weekend? Here is a great Mushroom and White Bean Salad dish to serve as a side or even a main for your vegan BBQ.
- 1 can of organic cannellini beans
- Sliced organic brown mushrooms (I like Crimini)
- Coconut Oil
- Few Jalapeños
- Crushed red pepper
- Organic no salt seasoning (costco carries this)
- Squirt of NON GMO Braggs Aminos
Check out the video below for a cooking demo.
Let’s get started with the mushrooms and roast the jalapeños. You can put the peppers on a grill, I’m often a bit lazy, so I just turn one of my stovetop burners on low and put the peppers right on the stove, turning ever so often to give an even char. Use a pair of tongs, not your fingers! When cutting up the peppers (all spicy peppers) mind your fingers, they can take on some of the spicy oils and burn sensitive eye and other body parts. Use gloves when working with really spicy peppers.
If you have not cooked mushrooms, they can be tricky, here are some good tips and information that should help:
Preparing mushrooms concentrates their flavor and brings out notes of sweet earthiness from the process of cooking. Their high moisture content prevents mushrooms from caramelizing easily or quickly, however. The trick is to cook mushrooms slowly until they release all their moisture.
Cook mushrooms in a pan with a lot of surface area. Use just a bit of coconut oil to lube the pan. You want to be able to spread the mushrooms out in a single layer to maximize their contact with the hot pan and allow moisture to evaporate quickly. A skillet or sauté pan is best. You also want to hear a gentle sizzling the whole time you’re cooking mushrooms. Which means that the pan is hot enough to quickly evaporate the moisture and caramelize the mushrooms. If you don’t hear sizzling, adjust the heat until you do.
Once the mushrooms are cooked down, add the cannellini beens to the pan along with the seasoning and let cook over low/medium-ish heat. You can give this a light squirt of the Braggs or light soy sauce, but go light on either. Carefully chop your peppers and add as much as you desire, this adds a nice kick to the dish.
You’re done…plate it up next to a stack of ribs or as a side dish to a vegan BBQ meal!
For 1000’s of years, Asian civilizations have adored mushrooms’ health benefits. Mushrooms have for ages been recognized as a source of potent nutrients, however they could also help Americans satisfy the nutritional recommendations set forth in the 2010 Dietary Guidelines and Institute of Medicine’s Dietary Reference Intakes for Calcium and Vitamin D. Mushrooms tend to be lower in calories, fat-free, cholesterol-free, gluten-free, and incredibly lower in salt, nevertheless they offer important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more.
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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program. I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.