Nut-Free Herb & Seed Stuffed Mushrooms (Vegan & Nut-Free)
Mushrooms work well when they are treated like small, edible bowls. They hold fillings in a way that feels rather simple but is still rich in texture. This version leans into seeds instead of nuts or tofu, creating something hearty, slightly nutty, and naturally creamy without needing much else.
Stuffed vegetables often appear in different forms throughout the kitchen here, usually shifting with whatever is in season or on hand.
This one stays grounded in herbs, seeds, and a soft, savory filling that browns gently in the oven
Herb & Seed Stuffed Mushrooms
⏱️ Time & Prep
Prep time: 20 minutes
Bake time: 25–30 minutes
Total time: ~50 minutes
Yield: 10–12 stuffed mushrooms
Ingredients
12 medium white or chestnut mushrooms
1/2 cup sunflower seeds (soaked for at least 2 hours, then drained)
1/3 cup hemp seeds
1/2 cup mushroom stems, finely chopped
3 tbsp nutritional yeast
1/3 cup unsweetened almond milk
1 tbsp lemon juice
1 tsp dried Italian herbs
1 tbsp fresh parsley, finely chopped
Salt and black pepper to taste
Instructions
Preheat the oven to 180°C (350°F).
Clean the mushrooms and gently remove the stems. Finely chop the stems and set them aside.
Place the sunflower seeds, hemp seeds, chopped mushroom stems, almond milk, lemon juice, nutritional yeast, Italian herbs, salt, and pepper into a blender or food processor. Blend until thick and creamy while still retaining a little texture.
Stir in the fresh parsley.
Fill each mushroom cap generously with the mixture, pressing it in slightly so it holds its shape.
Arrange the stuffed mushrooms on a baking tray lined with parchment paper.
Bake for 25–30 minutes until the tops are lightly golden and the mushrooms are tender.
Allow them to rest for a few minutes before serving.
Notes & Variations
- Sunflower seeds create a rich, savory base, while hemp seeds add a softer texture and boost the protein content.
- For a deeper flavor, lightly toast the sunflower seeds before blending.
- Fresh basil can be used instead of parsley for a slightly different herb profile.
- These mushrooms work well as an appetizer, a side dish, or served alongside a simple salad for a light meal.
- A squeeze of lemon just before serving brightens the flavors nicely.
Nutrition (per stuffed mushroom)
| Nutrient | Per 1 Mushroom |
|---|---|
| Calories | ~60 kcal |
| Protein | 3 g |
| Carbs | 3 g |
| Fiber | 1 g |
| Fat | 4.5 g |
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