Portobello Mushrooms: Meaty Umami Caps

Portobellos are **fully mature cremini mushrooms** with broad, flat caps and firm texture. Their deep **umami** flavor and meaty bite make them favorites for grilling, roasting and **plant-based burgers**.

**~22 kcal**, **~2–3 g protein**, **~3–4 g carbs**, **~1 g fiber**, very low fat. Notable: **B2 (riboflavin)**, **B3 (niacin)**, **selenium**, **potassium**, and antioxidant **ergothioneine**. **UV-exposed** portobellos can provide **vitamin D2**.

- **Low-calorie, high flavor** helps reduce calorie density in meals. - **Antioxidants** (ergothioneine, selenium) help protect cells. - **Beta-glucans** support normal immune function. - **Vitamin D option** when UV-exposed caps are used.

- **Digestive sensitivity** to FODMAPs/chitin in some people—cook well and watch portions. - **Purines:** heavy intake may not suit those managing gout. - **Gills** can darken sauces; scrape if you want a lighter color. - Prefer **cooking** over raw to reduce compounds like **agaritine** and improve digestibility.

- **Grill or roast** caps with olive oil, salt and pepper; finish with acid (lemon/balsamic). - **Stuff & bake** with grains, herbs and cheese or vegan fillings. - Slice for **stir-fries, fajitas, pastas**. - **Marinate** (soy/tamari, garlic, paprika) for a robust burger-style cap.

Brush or quick-rinse and dry. For best browning, **don’t crowd the pan** and salt **after** color develops.