If you’re following the DASH Diet and craving something flavorful, basil pesto stuffed mushrooms are an easy solution. They’re savory, bright, and packed with nutrients to keep your heart happy. Plus, this recipe won’t bog you down with extra sodium or saturated fats. Ready for a quick, irresistible snack or side dish? Let’s dive in.
Ingredients
- 12 medium-sized mushrooms (e.g., cremini or white button)
- ⅓ cup basil pesto (choose a low-sodium version if available)
- 2 tablespoons grated Parmesan cheese (optional, but adds a hint of saltiness)
- 1 tablespoon olive oil
- 1 clove garlic, minced (or ½ teaspoon garlic powder)
- Ground black pepper to taste
Directions
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly coat it with cooking spray.
- Clean the mushrooms by wiping them gently with a damp paper towel. Remove the stems and set them aside if you’d like to snack on them later.
- In a small bowl, stir together the basil pesto, Parmesan cheese (if using), minced garlic, and a pinch of pepper.
- Fill each mushroom cap with a spoonful of the pesto mixture, pressing it in gently so it stays put.
- Brush each stuffed mushroom cap with olive oil to help them brown. Arrange them on the baking sheet, spacing them out to ensure even cooking.
- Bake for about 15–18 minutes, or until the mushrooms are tender and the pesto topping looks lightly crisped. Let them cool for a minute or two before serving.
Nutrition Facts
Mushrooms are known for being low in calories yet high in antioxidants, making them a great choice for the DASH Diet. Basil pesto provides healthy fats from olive oil and a bright dose of flavor. Here’s a rough breakdown per serving (about three stuffed mushrooms):
- Calories: ~80
- Total Fat: ~5g
- Carbohydrates: ~4g
- Protein: ~4g
- Sodium: ~80mg (varies based on your pesto brand)
Final Thoughts
Basil pesto stuffed mushrooms are a satisfying way to add variety to your DASH-friendly meal plan. They’re flavorful, simple to prepare, and easy on your daily sodium count. Serve them as an appetizer, enjoy them as a savory snack, or pair them with a fresh salad for a light lunch. They’ll brighten your table without piling on the guilt.
Frequently Asked Questions (FAQs)
- Can I use store-bought pesto?
Absolutely. Just check the label for sodium content to make sure it fits your DASH Diet guidelines. - What type of mushrooms work best?
Cremini and white button mushrooms have the perfect shape and size for stuffing, but you could try portobello caps if you want a heftier dish. - Can I make these in advance?
Yes. You can stuff the mushrooms ahead of time and refrigerate them for up to a day. Bake just before serving to keep them fresh and flavorful.
Ingredients
12 medium -sized mushrooms (e.g., cremini or white button)
1/3 cup basil pesto (choose a low-sodium version if available)
2 tablespoons grated Parmesan cheese (optional, but adds a hint of saltiness)
1 tablespoon olive oil
1 clove garlic, minced (or ½ teaspoon garlic powder)
Ground black pepper to taste
Directions
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly coat it with cooking spray.
- Clean the mushrooms by wiping them gently with a damp paper towel. Remove the stems and set them aside if you’d like to snack on them later.
- In a small bowl, stir together the basil pesto, Parmesan cheese (if using), minced garlic, and a pinch of pepper.
- Fill each mushroom cap with a spoonful of the pesto mixture, pressing it in gently so it stays put.
- Brush each stuffed mushroom cap with olive oil to help them brown. Arrange them on the baking sheet, spacing them out to ensure even cooking.
- Bake for about 15–18 minutes, or until the mushrooms are tender and the pesto topping looks lightly crisped. Let them cool for a minute or two before serving.
