Have you heard the news? You must be consuming extra mushrooms. So this Easy Mushroom Burrito Bowl is the right technique to cram in additional mushroom deliciousness to your day. Serve with a fizzy fruit drink and heat tortillas for burrito bowl perfection…
Mushrooms And Cancer Risk
This information has been going round for years now, however it’s all the time good when increasingly research come out that again it up. The “news” is principally that the extra mushrooms you eat, with regard to your most cancers danger, the higher.
Science Daily says “Higher mushroom consumption is associated with a lower risk of cancer, according to a new study. The systematic review and meta-analysis examined 17 cancer studies published from 1966 to 2020. Analyzing data from more than 19,500 cancer patients, researchers explored the relationship between mushroom consumption and cancer risk.” – This examine comes from Penn State.
The article goes on to additional chat concerning the examine…
“According to the findings, individuals who ate 18 grams of mushrooms daily had a 45% lower risk of cancer compared to those who did not eat mushrooms.”
Whoa. 45% is a reasonably excessive quantity! Reading that positively had my husband and I consuming extra mushrooms through the week.
What Kind of Mushrooms Should You be Eating?
The examine does notice that mushrooms like shiitake, maitake and oyster (these extra “exotic” shrooms) have extra of the amino acid ergothioneine, that’s what helps decrease most cancers danger, however much more frequent mushrooms like cremini and white button comprise the compound, so they’re price consuming!
Yes, even these customary sliced mushrooms on pizza!
So yeah, all of the extra purpose to do that mushroom-infused burrito bowl.
A traditional vegan burrito bowl often accommodates beans, rice, possibly some veggies, salsa and naturally tortillas on the facet. Oh! And guacamole or avocado. Which in the event you look carefully, I truly omitted of this bowl. Not by selection, thoughts you. I used to be truly out of avocados, so… Trust me, I used to be very bummed after I obtained to my final layer of burrito bowl constructing and realized I had zero avocados.
But I did have some vegan bitter cream available, so I added that as a substitute. It’s all about including one thing wealthy in wholesome fat to chop the spice and meatiness of the rice and beans — and mushrooms.
And additionally, the creamy guacamole or creamy bitter cream assist to maintain all the things collectively if you construct a taco to serve.
Cilantro non-compulsory. I find it irresistible. You might not look after it.
But actually, the star ingredient on this Mushroom Burrito Bowl is the spiced skillet mushrooms.
Making it Easy
I’ve a child now. Feeding myself is difficult! Instead of ordering takeout each evening, I must have just a few fast and wholesome – and scrumptious – meals that I could make. This Mushroom Burrito Bowl is considered one of them. Here is how I minimize my time in half…
- RICE: I exploit pre-cooked rice. If I had a tiny rice cooker on my counter, I’d use that. But my InstaPot is large, and on the excessive shelf I barely ever really feel like reaching. So as a substitute I purchase these packets of frozen pre-cooked rice. I pop one within the microwave. It is prepared in three minutes.
- BEANS: I exploit canned or bagged beans. I’m truly obsessive about Fillos beans proper now. So flavorful! You heat them up within the microwave for 60-90 seconds. They actually style like restaurant high quality beans! Love.
- SPICE: Instead of pulling 3-4 spices from my drawer and making the flavour good, I merely purchase taco seasoning. I sprinkle sufficient on the mushrooms to offer some taste and improve their pure taste. It additionally features a little bit of salt so I barely should salt them. Easy.
- SALSA: Buy some good salsa from the grocery retailer. It will prevent ten minutes. If you need to whip up your personal pico de Gallo, go for it. You are far more Martha Stewart-esque than me proper now!
- TORTILLAS: Buy them. Warm them in your gasoline burner or within the microwave. I wish to brush the insides with melted vegan butter to offer that restaurant-comfortable really feel.
Check out my different vegan burrito bowl recipe right here for much more bowl Inspiration!
Mushroom Burrito Bowl
Easy mushroom burrito bowl containing spiced skillet mushrooms, beans, rice and extra! Plant-based, vegan.
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Servings: 1 meal
- 1 cup rice, cooked
- 3/4 cup pinto beans, canned
- 1/4 cup vegan cheese shreds, non-compulsory
- 1/3 cup salsa
- 1/3 cup cilantro, finely chopped
- 1/4 cup bitter cream, vegan
- avocado, non-compulsory
- 1 1/3 cups shiitake mushrooms, washed, dried and sliced
- 2 tsp olive oil, additional virgin
- 1-2 tsp taco seasoning, salted
- 1 clove garlic, minced, non-compulsory
- 1 lime, sliced
- 2-3 tortillas, warmed with vegan butter
Warm a skillet over excessive warmth. Add the olive oil. When oil is sizzling, add within the shiitake mushrooms. Cook for 3-5 minutes, till softened and browning on the perimeters. Add within the taco seasoning and squeeze of lime. Turn off warmth. Toss nicely. Set apart.
Warm up your rice and beans.
Melt cheese over beans – utilizing microwave for 30 seconds.
Build your bowl: beans, rice, salsa, bitter cream or guac, sprinkle cilantro over prime. Squeeze lime juice over prime. Add the skillet mushrooms and garnish with lime slices. Serve! Optional: serve with warmed, buttered tortillas.
vitamin estimate | per serving
Calories: 625kcal | Carbohydrates: 106g | Protein: 20g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 1276mg | Potassium: 1681mg | Fiber: 19g | Sugar: 13g | Vitamin A: 819IU | Vitamin C: 24mg | Calcium: 159mg | Iron: 5mg