Chipped Mushroom

Peruvian cuisine is well known throughout the world for its quality and flavors. This simple vegetarian version of "Sautéed Loin" does not need meat to give it an exquisite taste and texture. It can be served with brown rice or with any other accompaniment.


Yields6 ServingsPrep Time5 minsCook Time5 minsDifficultyBeginner

Ingredients

 1 medium onion, sliced
 1 large tomato, peeled, deseeded, and cut into eights
 3 cups mushrooms
 2 tbsp low-sodium soy sauce
 ¼ cup parsley, chopped
 salt to taste

Instructions

1

Sauté the onion with water or vegetable broth until the onions are translucent.

2

Add the mushrooms, then the tomato. Cook for 2-3 minutes, without undoing the tomato.

3

Add 1-2 tablespoon of soy sauce and salt to taste.

4

Add chopped parsley and stir well.

5

Let it cook for another minute and then remove it from the heat. Serve with brown rice or any other accompaniment.

Nutrition Facts

Serving Size ½ cup

Servings 6


Amount Per Serving
Calories 19
% Daily Value *
Total Fat 0.2g1%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 177mg8%
Total Carbohydrate 3.8g2%
Dietary Fiber 1g4%
Sugars 2.2g
Protein 1.4g3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 medium onion, sliced
 1 large tomato, peeled, deseeded, and cut into eights
 3 cups mushrooms
 2 tbsp low-sodium soy sauce
 ¼ cup parsley, chopped
 salt to taste

Directions

1

Sauté the onion with water or vegetable broth until the onions are translucent.

2

Add the mushrooms, then the tomato. Cook for 2-3 minutes, without undoing the tomato.

3

Add 1-2 tablespoon of soy sauce and salt to taste.

4

Add chopped parsley and stir well.

5

Let it cook for another minute and then remove it from the heat. Serve with brown rice or any other accompaniment.

Chipped Mushroom
María Hummel

María José Hummel is a nutritionist, health educator, and a currently finishing a PhD in natural medicine with an emphasis on nutrition and natural remedies. María José has been certified by the American College for Lifestyle Medicine and has completed the plant-based nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at Cornell University. She is also an international speaker and author, with nearly two decades of experience providing dynamic presentations and education on nutrition, health, prevention, and vegetarian cuisine. She has appeared numerous times as a guest expert on cooking and nutrition shows on 3ABN, 3ABN Latino, and several other television and radio networks in California. María José is the author of three vegetarian cookbooks, a book about reversing diabetes, and maintains websites in English and Spanish, where she provides free recipes and health information.

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