• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Healthy Midwestern Girl
  • About
  • Recipes
  • Lifestyle
  • Resources
  • Contact
  • Navigation Menu: Social Icons

    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • About
  • Recipes
  • Sign Up
  • Contact
  • Resources
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • Sign Up
    • Contact
    • Resources
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home / Appetizers & Snacks

    Vegan Italian Stuffed Mushrooms

    Last updated: Jan 30, 2020 · Published: Jan 24, 2020 by Elizabeth Shah. This page may contain affiliate links.

    535 shares
    Jump to Recipe

    A healthy, plant-based/vegan stuffed mushroom appetizer with tasty Parmesan cheese and Italian sausage flavors.

    White platter and with stuffed mushrooms, striped napkin, gold fork and knife, dishes of vegan Parmesan and whole fennel seed.

    Why I love this vegan stuffed mushroom appetizer

    I’ve always been a stuffed mushroom fan. But the traditional non-vegan versions are usually loaded with cheese, and sometimes, sausage.

    Here, we keep the yummy, umami cheese and fennel-y sausage flavors, but ditch the meat and dairy.

    In fact, we toss in some healthy ingredients like mushrooms (obvs!), diced veggies and protein-packed quinoa. Because party food doesn’t have to mean straying from your healthy diet.

    Check out these other healthy, plant-based appetizers, including my Spinach & Cheese Pizza Rolls, Mini Taco Cups, Baked Sweet Potato Fries, Oil Free Baba Ganoush, and Tomato Chia Jam; along with some from my favorite vegan bloggers. 

    This is definitely one of those crowd pleasing plant-based recipes you’re gonna want to share with your omnivore friends.

    Ingredients: bella mushrooms, quinoa, vegan Parmesan, onion, garlic, celery, parsley, tomato paste, vegan Worcestershire sauce whole fennel seed, Italian seasonings, crushed red pepper and smoked paprika.

    Ingredients: bella mushrooms, quinoa, vegan Parmesan, onion, garlic, celery, parsley, tomato paste, vegan Worcestershire sauce whole fennel seed, Italian seasonings, crushed red pepper and smoked paprika.

    How to make this recipe

    Like many of my plant-based recipes, this one’s got a few steps, but all of them are easy-peasy (see recipe card at bottom of page for full instructions):

    • Get some quinoa cooking and make a batch of vegan Parmesan cheese.
    • Clean and stem those mushrooms.
    • Chop the filling veggies in a food processor, then saute them in a large saute pan.
    • Add the spices, tomato paste & vegan Worcestershire sauce to the pan. Then toss in the quinoa. Turn off the heat and toss in vegan Parmesan and parsley.
    • Fill the mushroom caps and bake them.
    • Top with more vegan Parm and chopped parsley, and serve.
    Mushroom stems, onion, garlic and celery in a food processor.

    Chop the mushroom stems, onion, garlic and celery in a food processor.

    Saute the chopped veggies.

    Saute the chopped veggies.

    Add the spices to the saute pan.

    Add the spices to the saute pan.

    Add the tomato paste and Worcestershire sauce.

    Add the tomato paste and Worcestershire sauce.

    Remove from heat, and add the vegan Parmesan and parsley.

    Remove from heat, and add the vegan Parmesan and parsley.

    Stuff the mushroom caps with the filling on a parchment paper lined baking sheet.

    Stuff the mushroom caps with the filling.

    Stuffed mushrooms topped with more vegan Parmesan and chopped parsley for serving, on a parchment paper lined baking sheet.

    Bake, then top with more vegan Parmesan and chopped parsley for serving.

    Expert tips

    Like I said, this vegan stuffed mushroom recipe is pretty simple, BUT there are a few tips that will help you make it like a pro:

    To clean the mushrooms, DON'T use water. They can get waterlogged and soggy, which can effect cooking time and the final result.

    To stem the mushrooms, use a teaspoon and twirl it around the stem to loosen it from the cap, then use the spoon to carefully dig out any leftover stem. Grasp firmly but gently so you don't break the cap.

    Quinoa. I prefer tri-colored or red in recipes where I want a dark/'meatier' look or when combined with tomato/tomato paste (as it is here), which can turn white quinoa pink. 

    This recipe should make about 24 stuffed mushrooms. However, depending on the size of your mushrooms, you may get a few more or less. If you have more than 24 caps and enough filling, go ahead and bake them. Just watch the cooking time as small mushrooms will cook faster. 

    Quinoa/Parmesan ratio. This recipe is delicious and healthy as written. But if you're a big fan of vegan Parmesan, you can double it and cut the quinoa in half. (1 cup vegan Parmesan + ½ cup cooked quinoa.)

    Make ahead tips. Store the mushroom caps and prepared filling in separate containers until ready to cook, then assemble just before cooking. (This helps preserve the texture and flavor.)

    vegan stuffed mushroom appetizer platter

    You’ll love this appetizer whether it’s game day, a pot luck or no special occasion at all, since these stuffed mushrooms are healthy enough to eat any time.

    -Elizabeth xo

    I LOVE hearing from you! Connect with me on Facebook,  Instagram  or  Pinterest, or drop me a note in the comments.

    overhead image.

    Vegan Italian Stuffed Mushrooms

    A healthy plant-based stuffed mushroom appetizer, with tasty Parmesan cheese and Italian sausage flavors. 
    5 from 2 votes
    Print SaveSaved! Pin Rate
    Course: Appetizer
    Cuisine: Italian
    Prep Time: 15 minutes
    Cook Time: 30 minutes
    Total Time: 45 minutes
    Servings: 8
    Calories: 101kcal
    Author: Elizabeth Shah

    Equipment

    Food processor
    Prevent your screen from going dark

    Ingredients

    • 24 medium bella mushrooms about 20 ounces (cleaned with a dry cloth, stems removed. See notes. RESERVE 1 heaping cup of stems for the filling)

    Filling (makes about 2 ⅓ cups)

    • 1 stalk celery
    • ½ yellow onion
    • 2 cloves garlic
    • 1 heaping cup reserved mushroom stems
    • 1 T whole fennel seed
    • 1 teaspoon Italian seasoning
    • ½ teaspoon smoked paprika
    • ½ teaspoon crushed red pepper flakes optional
    • 1 t vegan Worcestershire sauce
    • 2 T tomato paste
    • 1 cup cooked quinoa (I used tri-colored quinoa)
    • ½ cup vegan parmesan plus more for serving, if desired. Sub seeds like pepita or sunflower if you have a nut allergy. See notes.
    • ½ cup parsley leaves finely chopped

    Instructions

    • If you don't have cooked quinoa and vegan Parmesan prepared, do this first. (See notes.)
    • Preheat the oven to 400 degrees Fahrenheit. Line 2 baking sheets with parchment paper. 

    To Make the Filling

    • Place the onion, garlic, celery and reserved mushroom stems in a food processor, and process into a fine dice. 
    • In a large saute pan, over medium heat, saute the processed onion, garlic, celery and mushroom steps with a pinch of salt for about 5 minutes, or until soft. Add a little water if things begin to stick.
    • Add the spices (fennel seed, Italian seasonings, smoked paprika and crushed red pepper flakes), tomato paste and Worcsetershire sauce to the pan, and stir to combine. Cook for another minute or so until heated through and fragrant. Add 1-2 tablespoons of water if the filling seems dry. (It should be slightly moist.)
    • Add the cooked quinoa and stir thoroughly to combine and heat through, about 1-2 minutes.
    • Remove the pan from the heat. Add the vegan Parmesan and chopped parsley, and stir to combine. 

    To Assemble the Stuffed Mushrooms

    • Use a teaspoon to carefully stuff each mushroom cap with the filling mixture until heaping full. Place each stuffed cap on the baking sheets as you go, being sure to spread them out evenly.
       
    • When each baking sheet has 12 stuffed mushrooms (24 total-see notes), place them in the center rack of the oven and bake for 18-20 minutes, or until the mushrooms are fully cooked and tender. 
    • When cooked, remove from the oven. (I like to let them rest a couple of minutes before serving; I think it improves the flavor/moistness.)
    • Recommended: top with more vegan Parmesan cheese and chopped parsley for serving. 

    Notes

    To clean the mushrooms, DON'T use water. They can get waterlogged and soggy, which can effect cooking time and the final result.
    To stem the mushrooms, I like to use a teaspoon and twirl it around the stem to loosen it from the cap, then use the spoon to carefully dig out any leftover stem. To avoid breaking the cap, hold the mushroom firmly but gently in the palm of one hand while stemming with the spoon in the other hand.
    Making the quinoa takes about 20 minutes. It's fine to start the quinoa and then proceed to the rest of the recipe. I like to start my quinoa before I start cleaning/stemming my mushrooms, so it's ready when I need it. I used tri-colored quinoa, but you can use any kind you like. I prefer tri-colored or red in recipes where I want a dark/'meatier' look or when combined with tomato/tomato paste (as it is here), which can turn white quinoa pink. 
    The vegan Parmesan takes about 5 minutes.
    This recipe should make about 24 stuffed mushrooms. However, depending on the size of your mushrooms, you may get a few more or less. If you have more than 24 caps and enough filling, go ahead and bake them. I've done 15 on each try with good results. Just watch the cooking time if your mushrooms are small as they'll likely cook faster. 
    Quinoa/Parmesan ratio. This recipe is delicious and healthy as written. But if you're a big fan of vegan Parmesan, you can double it and cut the quinoa in half. (1 cup vegan Parmesan + ½ cup cooked quinoa.)
    Make ahead tips: Clean and stem the mushrooms, and make the filling, then store them separately in covered containers until ready to cook. Stuff them just before cooking. (This helps preserve the texture and flavor.) I like to warm the stuffing a little just before stuffing, as ice cold stuffing (from the refrigerator) will throw off the cooking time. 

    Nutrition (approximate)

    Serving: 3g | Calories: 101kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 51mg | Potassium: 399mg | Fiber: 3g | Sugar: 2g | Vitamin A: 476IU | Vitamin C: 7mg | Calcium: 40mg | Iron: 1mg
    Tried this Recipe? Please share it!Mention @HealthyMidwesternGirl or tag #HealthyMidwesternGirl!

    More Appetizers & Snacks

    • Silken Tofu with Spicy Soy Dressing
    • Ultimate Vegan Guacamole (+ time saving tips)
    • Healthy Vegan Appetizers
    • Spicy Oil Free Hummus
    535 shares

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Elizabeth Shah

    My husband calls me his "healthy Midwestern girl," because I LOVE TO EAT! Fortunately, I also love to cook. I'm so excited to share my 100% vegan, whole food, plant-based, no oil recipes with you! MORE...

    Certified by WFPB.org

    whole food plant based (WFPB) Certified logo

    Featured On

    Image of logos: T. colin campbell center for nutrition studies, She knows, buzz feed, bloglovin', food network revolution, best of vegan, one bite vegan, live kindly, food gawker, yummly

    Whole Food Plant Based Diet

    The WFPB Diet -- What the heck is it, anyway?

    Favorite Recipes

    Dish of sauce and spoon.

    Chickpea Cheese Sauce

    Jar of mayo and spoon.

    Vegan Oil Free Mayonnaise - 4 Ways

    Pesto jar and spoon.

    Easy Vegan Oil Free Pesto

    Vegan Mushroom Walnut Bolognese

    vegan alfredo sauce in a bowl.

    Easy Vegan Chickpea Alfredo Sauce

    Lemony lentil turnip chowder bowl.

    Lemony Lentil Turnip Chowder [Vegan]

    eggplant Parmesan slice.

    Easiest Vegan Eggplant Parmesan

    almond ricotta in ramekin with crusty bread on the side.

    Almond Ricotta Cheese

    chile relleno with cheese drizzle.

    Healthy Vegan Chile Relleno

    Best Vegan Chili

    Best Damn Vegan Chili

    MORE FAVORITES →

    As an Amazon associate, I may earn a small commission from your purchase, at no cost to you. Thanks for your support.

    Footer

    Learn More

    • Privacy Policy
    • Accessibility
    • About

    Sign Up!

    • Sign up for recipe emails and more

    Get in Touch

    • Contact Us

    Copyright © 2022 Healthy Midwestern Girl

    535 shares