High-Fibre Veggie Heaven
Using Lo-Dough as the main component is a great way of introducing fibre into a dish. Here we have stuffed portabello mushrooms with Lo-Dough, a little fried onion, garlic, parsley, thyme and some crumbled feta. To go with it we have made a delicious beetroot, avocado and walnut salsa, which as well as perfectly complementing the earthy flavour of the mushroom, acts as a further boost to the overall quantity of the fibre in the dish.
The flavours are all there - salty, sweet, sharp and hot - beautifully balanced against that flavoursome, baked mushroom.
Stuffings of all kinds were previously used as a way of making food go further. Nowadays, with meats and vegetable crops generally less scarce, stuffings are used solely for their flavour and in Lo-Dough's case - health benefits.
What is fibre?
Fibre is a term used to describe a type of carbohydrate found in plants that cannot be digested in the small intestine. Instead, it passes down to the large intestine where it is broken down by bacteria.
Fibres are divided into two groups; insoluble and soluble, which both promote healthy digestion. Most foods contain both types but are often richer in one or the other. Insoluble fibre passes through the gut without being broken down and adds bulk to stools, helping food move through the digestive system more quickly. In comparison, soluble fibre absorbs water in the gut to form a gel-like substance which helps digestion.
For a delicious, high-fibre, bistro-style, vegetarian dish, give this one a go. We think you'll love it.
Ingredients
For the mushrooms
-
1 piece of
Lo-Dough , blitzed to a crumb - 2 large portabello mushrooms, stalk removed
- 10g of walnuts, crushed
- 30g of feta cheese, crumbled
- 20g of red onion, finely chopped
- 1 clove of garlic, crushed
- A small handful of chopped mixed herbs of your choice
For the salsa
- 1 cooked beetroot, diced
- 10g of walnuts, crushed
- 30g of avocado, diced
- 20g of red onion, finely chopped
- A small handful of chopped parsley
- A quarter of a red chilli, finely chopped
- A couple of spoons of cider vinegar
- A teaspoon of sweetener
- Salt & pepper
- 15 sprays of oil
What you'll need
This diet-friendly recipe is possible with:
Method
- Preheat your oven to 180C/356F/Gas mark 6. In a few sprays of oil, fry your mushrooms for a couple of minutes either side until golden brown. Put to one side.
- In a few more sprays of oil, gently fry the onion, garlic, and herbs. This should take 5 minutes until the vegetables are softened.
-
In a bowl, add the
Lo-Dough crumb, the fried vegetables, the crushed walnuts and the feta cheese. Mix thoroughly and stuff into the mushrooms. Place the mushrooms in the oven and cook for 25-30 minutes. - While the mushrooms cook, take the salsa ingredients a mix well. Season to taste.
- When the mushrooms are cooked take out and plate up. Dress with the salsa and serve with salad of your choice.
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