Ever wonder how to add a spicy twist to your mushrooms without piling on extra salt? This ginger-marinated grilled portobello mushrooms recipe is a tasty way to enjoy the DASH Diet (Dietary Approaches to Stop Hypertension), which emphasizes heart-friendly eating. You’ll find plenty of flavor here thanks to fresh ginger, a splash of low-sodium soy sauce, and a quick turn on the grill. Let’s dive in, step by step, so you can enjoy a satisfying meal that supports your health goals.
Ingredients
- 4 large portobello mushroom caps (stems removed)
- 2 tablespoons grated fresh ginger
- 2 cloves garlic, minced
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons olive oil
- 1 tablespoon rice vinegar (optional, for extra tang)
- 1 teaspoon honey or maple syrup (if you like a hint of sweetness)
- Pinch of black pepper
Directions
Marinate the mushrooms
- In a shallow dish, whisk together the ginger, garlic, soy sauce, olive oil, and rice vinegar if using.
- Stir in the honey or maple syrup, followed by the black pepper.
- Place the portobello caps in the dish, gill side up, and spoon the marinade generously over each one. Let them soak up the flavors for about 15 minutes.
Preheat your grill
- Heat a grill or grill pan to medium-high. If you’re using an outdoor grill, lightly oil the grate to prevent sticking, or use a bit of cooking spray on your indoor grill pan.
Grill the mushrooms
- Shake off any excess marinade, then place the mushroom caps on the hot grill, gill side down. Cook for about 4–5 minutes per side, or until they develop nice grill marks.
- Flip once and brush on a little more of your leftover marinade as they cook.
Rest and serve
- Transfer the grilled mushrooms to a plate and let them rest for a minute or two.
- Slice them into strips or serve them whole alongside your favorite DASH-friendly side dish, such as steamed vegetables or brown rice.
Nutrition facts
Exact nutrition can vary, but each grilled portobello mushroom provides:
- Low saturated fat
- A source of dietary fiber
- Potassium, which is a key mineral for blood pressure support
- Approximately 70–90 calories per mushroom cap (depending on size and marinade absorption)
These mushrooms make a great option if you’re watching your sodium intake, especially when you choose a low-sodium soy sauce.
Final thoughts
Ginger-marinated grilled portobello mushrooms turn a simple ingredient into a centerpiece meal. You’ll get a burst of zingy ginger in every bite, plus the smoky char of the grill. Feel free to pair them with a crisp green salad, roasted veggies, or whole-grain pasta to create a balanced plate. The best part? It all comes together quickly, so you can have dinner on the table without fuss.
Frequently asked questions (FAQs)
- Can I use another type of mushroom?
Absolutely. Cremini mushrooms will taste delicious, though you may need to adjust the grilling time because they’re smaller than portobellos. - What if I don’t have fresh ginger?
You can use 1 teaspoon of ground ginger in a pinch, though fresh ginger does deliver a more robust taste and aroma. - How should I store leftovers?
Place any grilled mushrooms in an airtight container and refrigerate for up to three days. Reheat them in a skillet or microwave before serving again. - Is this suitable for vegetarians or vegans?
Yes. As long as you use a plant-based sweetener (like maple syrup) in the marinade, this dish is both vegetarian and vegan friendly.
Enjoy your flavorful mushrooms, and have fun experimenting with other fresh herbs to keep your DASH Diet meals exciting!
DASH Diet Recipe for Ginger-Marinated Grilled Portobello Mushrooms
Ingredients
4 large portobello mushroom caps (stems removed)
2 tablespoons grated fresh ginger
2 cloves garlic, minced
3 tablespoons low-sodium soy sauce
2 tablespoons olive oil
1 tablespoon rice vinegar (optional, for extra tang)
1 teaspoon honey or maple syrup (if you like a hint of sweetness)
Pinch black pepper
Directions
- Marinate the mushrooms
- In a shallow dish, whisk together the ginger, garlic, soy sauce, olive oil, and rice vinegar if using.
- Stir in the honey or maple syrup, followed by the black pepper.
- Place the portobello caps in the dish, gill side up, and spoon the marinade generously over each one. Let them soak up the flavors for about 15 minutes.
- Preheat your grill
- Heat a grill or grill pan to medium-high. If you’re using an outdoor grill, lightly oil the grate to prevent sticking, or use a bit of cooking spray on your indoor grill pan.
- Grill the mushrooms
- Shake off any excess marinade, then place the mushroom caps on the hot grill, gill side down. Cook for about 4–5 minutes per side, or until they develop nice grill marks.
- Flip once and brush on a little more of your leftover marinade as they cook.
- Rest and serve
- Transfer the grilled mushrooms to a plate and let them rest for a minute or two.
- Slice them into strips or serve them whole alongside your favorite DASH-friendly side dish, such as steamed vegetables or brown rice.
