5 from 150 votes
Healthy Wild Rice & Spinach Stuffed Mushrooms
This recipe for Healthy Wild Rice & Spinach Stuffed Mushrooms features portobello caps filled with a savory mixture of roasted sweet potatoes, wilted spinach, wild rice, and toasted pumpkin seeds seasoned with maple syrup and cayenne pepper. The stuffing combines different textures and flavors, including sweet, nutty, and a touch of spice, providing a hearty, nutrient-rich vegetarian main or side.
Prep Time
10 mins
Cook Time
55 mins
Total Time
1 hr 5 mins
Servings:
4
servings
Calories:
310 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 1 large sweet potato
- 2 tablespoons olive oil
- salt to season
- black pepper to season
- ½ cup pumpkin seeds raw, unsalted; aka pepitas
- 1 teaspoon maple syrup 100% pure, plus more for drizzling
- ½ teaspoon cayenne pepper
- 2 large portobello mushroom caps or 3 medium mushrooms
- 1 ½ cup spinach
- 1 cup wild rice cooked; or substitute for rice of choice
- 2 large portobello mushroom caps (or 3 medium)
Instructions
- Begin by preheating the oven to 450 degrees and lining 2 baking sheets with foil.
- Slice sweet potatoes into ½-inch cubes (to make slicing easier, I softened mine by wrapping a damp paper towel around it and popping it in the microwave for 3-5min.)
- Toss cubed sweet potatoes with olive oil, salt and pepper and lay them out on one of the baking sheets. Bake for 25-35 minutes, turning halfway through until potato cubes are golden and slightly crispy.
- While the potatoes are cooking, toss pepitas, maple syrup, and cayenne pepper in a small bowl. Lay seasoned pepitas on the second baking sheet and put in the oven with potatoes for 4-5 minutes or until lightly toasted. Remove and set aside.
- Just before the potatoes are done cooking, remove them from the oven and layer spinach on top. Put back in the oven for the last 2-3 minutes or until spinach is wilted. Lower the oven to 400 degrees.
- Once the veggies are cool, in a separate bowl mix together the sweet potatoes and spinach with the rice. Season with salt and pepper and set aside.
- Take your washed mushroom caps, brush both sides with oil, salt and pepper, and place on the baking sheet (gill side up). Scoop rice and veggie blend into caps, mounding extra towards the center. Drizzle with olive oil, a dash of salt and pepper, and bake for 15-25 minutes, or until the mushrooms are tender and thoroughly cooked.
- Once cooked, remove from the oven and transfer to a serving plate. Top with maple-spiced pepitas and a light drizzle of maple syrup. Enjoy!
Cup of Yum
Notes
- If you don't have sweet potatoes, butternut squash makes a good substitute.
- Toast pumpkin seeds until lightly colored to bring out their nutty flavor without burning.
- Wilt spinach over roasted sweet potatoes before combining to retain moisture and integrate flavors.
Nutrition Information
Calories
310kcal
(16%)
Carbohydrates
35g
(12%)
Protein
10g
(20%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
10g
(50%)
Trans Fat
0.01g
(1%)
Sodium
76mg
(3%)
Potassium
821mg
(17%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
13219IU
(264%)
Vitamin C
5mg
(6%)
Calcium
53mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 310
% Daily Value*
| Calories | 310kcal | 16% |
| Carbohydrates | 35g | 12% |
| Protein | 10g | 20% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.01g | 1% |
| Sodium | 76mg | 3% |
| Potassium | 821mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 13219IU | 264% |
| Vitamin C | 5mg | 6% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.