5 Healthy Mushroom Recipes Perfect For These Cool Autumn Days

5 Healthy Mushroom Recipes Perfect For These Cool Autumn Days

Excuse the drool. Nikolina Ilic 29 Apr 1 / 5 Sautéed Mushroom and butternut Pumpkin risotto Ingredients: 2 garlic cloves minced 1/2 medium brown onion finally diced 1 cup arborio rice 1/3 cup crisp cooking white wine 1 cup 270g pumpkin pre cooked and puréed 500ml vegetable stock 1/2 cup parmesan cheese grated Cracked pepper […]

by | Apr 29, 2021

Excuse the drool. Nikolina Ilic
1 / 5

Sautéed Mushroom and butternut Pumpkin risotto


  • 2 garlic cloves minced
  • 1/2 medium brown onion finally diced
  • 1 cup arborio rice
  • 1/3 cup crisp cooking white wine
  • 1 cup 270g pumpkin pre cooked and puréed
  • 500ml vegetable stock
  • 1/2 cup parmesan cheese grated
  • Cracked pepper to taste
  • Butter for cooking

Mushroom toppings:

  • 1 1/2 cups mix of swish, cups and flat mushrooms finally sliced
  • 2 sprigs fresh thyme leaves


  • Extra shaved parmesan cheese
  • 1 tbsp roughly chopped parsley


  • Add the diced onion, minced garlic and a knob of butter to a heavy base large fry pan on medium heat. Allow to Sauté until the onions become transparent.
  • Add the arborio rice followed by pouring in the white wine, stir through. Allow to simmer for a few minutes before gradually pouring the stock in while consistently stirring. Allow the rice to absorb the liquid before pouring in further stock and adding in the thyme.
  • Once the rice has completely absorbed all of the liquid add the pre cooked pumpkin purée and stir through and allow to absorb for a further 5 minutes.
  • Add the grated parmesan cheese and a good pinch of cracked pepper, stir through.
  • In a smaller fry pan add a knob of butter followed by the sliced up mushrooms and the thyme. Sauté while stirring until the mushrooms become golden brown. Remove from the heat.
  • To serve spoon the pumpkin risotto into bowls, add the sauté mushrooms over the top followed by a sprinkle of roughly chopped parsley and shavings of extra parmesan cheese.

Prep / cook time: 25 – 30 minutes

Serve: 2

Mushroom breakfast bowl

Serves: 2 (with leftover polenta triangles for the freezer)

Cooks in: 30 minutes plus 30 minutes for chilling.


Polenta triangles:

  • 3/4 cup quick polenta plus extra for dusting
  • 400 ml good quality chicken stock (or vegetable stock)
  • 1 tsp fresh thyme leaves
  • Pinch fresh cracked paper
  • 1/2 cup parmesan cheese, grated

Breakfast bowl:

  • 200g cups mushrooms, thinly sliced
  • 1 tsp fresh thyme leaves
  • 2 bunches of cherry truss tomatoes
  • 2 cups baby spinach
  • 2 free-range eggs
  • Pinch fresh cracked paper
  • Pinch kosher salt
  • Butter for cooking


Polenta triangles:

  1. Line a small baking tray with greaseproof paper.
  2. Place a heavy base medium saucepan on medium heat, add the chicken stock and allow it to come up to a simmer. Add the quick polenta and stir through. Keep stirring while it thickens to prevent lumps from forming.
  3. Add the fresh thyme leaves and fresh cracked pepper.
  4. Once the polenta has turned very thick and changed to a creamy consistency (after 3-5 minutes), remove it from the heat and add the grated parmesan cheese.
  5. Using a spatula, scrape out the polenta from the saucepan and into the lined baking tray. Spread it out to be approximately 1-2 cm thick. Place in the fridge to set for a minimum of 30 minutes.
  6. Once chilled, slice into triangles. These can be stored in the freezer for convenience or cooked straight away.
  7. Preheat the oven to 180°
  8. Toss the triangles in extra dried polenta and place them back on the baking tray. Place the tray in the oven to crisp up for 15 minutes. Once crispy, remove from the oven and set aside to serve.

Breakfast bowl:

  1. While the oven is on, place the cherry tomatoes on a small, lined baking tray and place in the oven for 10-12 minutes or until the skins start to split. Once cooked, remove and set aside to serve.
  1. Add a knob of butter to a heavy base fry pan on medium heat. Add the mushrooms and the fresh thyme leaves. Sauté until the mushrooms are golden brown, then remove from the pan and set aside.
  2. Using the same frypan, add the baby spinach and allow it to wilt down. It doesn’t take long (about 1 minute), so keep an eye on it. Remove and set aside.
  3. Cook an egg to your liking, e.g. fried or poached.
  4. To serve, add all the ingredients to a large wide bowl, start with the polenta triangles, wilted baby spinach, mushrooms followed by adding the egg and roasted cherry tomatoes over the top. Sprinkle over with a pinch of sea salt and freshly cracked pepper.


  • The polenta triangles can be made ahead of time.

Crispy sesame crusted mushroom poke bowl

Prep / cook time: 35-40 minutes

Serve: 2


Sesame crusted mushrooms:

  • 200g button mushrooms
  • 1/4 cup white sesame seeds
  • 1 tbsp black nigella seeds
  • 1/3 cup panko crumbs
  • Pinch of sea salt
  • Dash of milk
  • Vegetable oil (for frying)

Poke bowl ingredients:

  • 2 cup pre cooked brown rice
  • 1 bunch brocollini
  • 1/3 cup frozen edamame beans de frosted
  • 1 avocado thinly sliced
  • 3/4 cup red cabbage thinly sliced
  • 1 small cucumber thinly sliced
  • 4-5 radishes thinly sliced
  • 2 Shallots thinly sliced (white part only)


  • 1 tsp white miso paste
  • 3 tbsp mirin
  • 1 tsp peanut butter
  • 1 1/2 tbsp vegetable oil


  • In a bowl combine the sesame seeds, Nigella seeds, panko crumbs and a pinch of sea salt, stir to mix through.
  • In another bowl whisk together with a fork the egg and a dash of milk.
  • Heat up a deep sided saucepan filled with vegetable oil (3cm deep) to frying point (205C). To test if it’s at the right temperature add a pinch of panko crumbs, if the oil bubbles then it’s ready.
  • Add the button mushrooms in batches into the whisked egg mixture, followed by the sesame / panko crumb bowl and rolling them around to get an even crumb coating.
  • Add the mushrooms in batches to the heated oil and fry, using tongs turn them over after the outer crumb turns a crispy golden brown. Remove from the oil and place on a paper towel to absorb any excess oil. Repeat the process until all of the mushrooms have been cooked. It is best to cook these in batches and not to over crowd the saucepan.
  • Blanch the brocollini and edamame in boiling water until the brocollini is soft but still crunchy and the edamame has changed to a bright green colour. Drain and set aside.
  • To make the dressing combine all of the ingredients into a small jug, stir well to combine and to dissolve any miso paste lumps.
  • To fill the poke bowls start with a base of pre cooked brown rice in two bowls, follow by arranging the vegetables over the top and around the edges of the bowl. Finish with adding the crispy crumbed mushrooms in the centre and sprinkle over the thinly sliced shallots.
  • Serve with the miso dressing poured over the top.

Note: this recipe includes peanuts, if you have nut allergies disregard this ingredient.

Baked polenta tart with sautéed mushrooms, caramelised red onion and spinach

Prep / cook time: 45 minutes

Serve: 4


Polenta tart base:

  • 1 cup coarse polenta
  • 1 Garlic clove minced
  • 500ml vegetable or chicken stock
  • 1/3 cup grated parmesan cheese
  • 2 tsp fresh thyme leaves
  • 1 1/2 tsp rosemary leaves
  • 1 tbsp un salted butter for cooking
  • Pinch cracked pepper to taste
  • Pinch Sea salt to taste

Tart toppings:

  • 150g Swiss mushrooms thinly sliced
  • 100g button mushrooms thinly sliced
  • 1 tsp fresh thyme leaves
  • 150g (1 bunch) English spinach rinsed
  • 1 red onion thinly sliced into half moons
  • 1 tbsp brown sugar
  • 1 tbsp balsamic vinegar
  • 100g marinated goats cheese
  • Un salted butter for cooking
  • Sea salt to taste


  • Parsley roughly chopped


  • Pre heat the oven to 180C.
  • Lightly grease a 35cm pie tin and set aside.
  • Warm up a heavy base medium saucepan to medium heat, add a knob of butter. Once the butter has melted add the minced garlic and stir through to sauté while it turns a light golden colour. Follow by adding the polenta and stir though to throughly coat the grains.
  • Gradually pour in the stock while continually stirring to prevent lumps forming. Once the polenta thickens and the grains soften add the grated parmesan cheese, fresh herbs, pinch of salt and a good amount of cracked pepper.
  • Remove from the heat and turn the polenta out into the pie tin. Using a spatular level out the polenta and allow for a nice thick side crust. The pie crust is meant to be thicker than a traditional pastry crust. Trim off any excess.
  • Place the tart casing in the oven to cook for 25-30 minutes or until it becomes crispy and darker golden colour.
  • To cook the caramelised onion add a knob of butter to a heavy base fry pan. Add the thinly sliced red onion and allow to sweet down while stirring until the onions become translucent and soft.
  • Add the brown sugar and balsamic vinegar and stir through. Cook for a further 5 minutes while the sugar dissolves and the balsamic vinegar caramelises. Remove from the heat and set aside.
  • In the same fry pan on medium heat add a small knob of butter and the English spinach roughly ripped up. Sauté until it becomes soft and wilted, remove from the heat and set aside.
  • Again using the same fry pan add a knob of butter followed by the sliced mushrooms and the thyme. Sauté until the mushrooms become tender and juicy. Remove from the heat and set aside.
  • To fill the tart spread out the caramelised onion across the base. Follow by a layer of the wilted spinach and the top layer of sautéed mushrooms. Finish off with spoonfuls of marinated goats cheese, a drizzle of the oil from the cheese and a sprinkle of fresh parsley over the top.
  • Serve warm straight away.

Baked breakfast flat mushrooms stuffed with spinach, feta and a gooey egg

Prep / cook time: 25 minutes

Serve: 2 mushrooms per person


  • 4 large flat mushrooms (this recipes also works well with large Portobello mushrooms)
  • 1 handful of baby spinach leaves
  • 1 1/2 tbsp marinated creamy feta cheese
  • X4 medium free range eggs
  • 2 thyme sprigs
  • Cracked pepper to taste
  • Sea salt to taste
  • 1 tbsp parsley roughly chopped to serve


  • Pre heat the oven to 180C.
  • To clean the mushrooms use paper towel and brush the outsides to remove any dirt. It is best not to wash them.
  • Using a small pairing knife remove the storks.
  • Fill the base of the mushrooms with the baby spinach leaves, if the leaves are large rip them up.
  • Carefully crack each egg into each mushroom on top of the spinach.
  • Add over the top a spoonful of marinated feta cheese as well as a drizzle of the feta marinating oil.
  • Sprinkle over the top a pinch of salt and pepper and a few leaves of the fresh thyme.
  • Bake in the oven for 18-20 minutes or until the mushroom has softened and the egg is still soft inside.
  • Serve straight away from the oven with the roughly chopped parsley over the top.

Mushrooms aren’t everybody’s favourite food. But fungus fans will attest that autumn is the time they come alive.

High in protein and fibre, low in kilojoules and packed with vitamins and minerals, these five delicious mushroom varieties recipes deserve a try.

Nikolina Ilic
Nikolina Ilic

Nikolina is the new web-obsessed Digital Editor at Men’s and Women’s Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.

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