Stuffed Mushrooms

Try this healthy twist on classic stuffed mushrooms with black rice instead of breadcrumbs and no sausage or butter. So flavorful!



Prep Time:

1 hour

Cook Time:

15 min


  • ½ cup black rice (or wild or brown rice)
  • Meat or vegetable broth of your choice for cooking rice
  • 1/4 cup raw walnuts, crushed
  • 3 Tbsp olive oil
  • ½ medium onion, finely chopped
  • 1½ tsp finely minced garlic
  • 1 ten-ounce package baby Portobello or white button mushrooms (approximately 14 mushrooms)
  • 1/4 cup finely grated Parmesan cheese, plus extra for sprinkling


  • Preheat oven to broil (medium if you have that option) and position rack at top of oven.

  • Heat a large skillet over medium heat. Add 2-3 tablespoons olive oil and the onions. Stir often and scrape up “caramel” from pan bottom. Continue until caramelized, 40 to 50 minutes. Lower heat if burning. Add minced garlic in the last 5 minutes. Set aside.

  • While onions cook, sprinkle eggplant rounds with table salt on both sides and place in a colander to drain excess water. After 10 minutes, lightly rinse with water and then press between two towels.

  • Arrange eggplant on a baking sheet, drizzle with olive oil and sprinkle lightly with sea salt. Roast 5-7 minutes, turning once or twice, until eggplant is soft and golden brown. Let cool. Peel away the skin of the eggplant (a little skin is OK).

  • Place eggplant and onion-garlic mixture in a bowl. Mash with a fork.

  • Season with salt and pepper to taste.

  • Optional: Add Greek yogurt and stir to make the dip ultra-creamy. Serve immediately with toasted baguette or assorted veggies. Best when eaten fresh but will keep in the fridge, covered, for a couple days.

  • Tip: Dust serving plate with Parmesan so bottom of mushrooms have
    plenty of flavor, too.


Nutrition Information: Serving size = 1 mushroom Calories: 66 Fat: 4g Saturated Fat: 0g Carbohydrates: 8.5g Sugars: 0g Sodium: 72mg Fiber: 0.8g Protein: 2.2g

Recipe adapted from