Mushroom Wellington


Brown cap mushrooms are sautéed and seasoned with parsley, tarragon and dried cranberries for an earthy herbal filling with delightfully unexpected bursts of tart fruit sprinkled in. Basmati rice gets its own fresh kick from lemon zest before it’s all wrapped up in puff pastry and baked until golden brown. This recipe comes to us from Carolyn, The Healthy Voyager.

Serves 6

For the mushroom gravy:

  • 1 tablespoon vegetable oil
  • 1/2 onion, chopped
  • 1 clove garlic
  • 1 cup sliced mushrooms
  • 2 tablespoon whole-wheat pastry flour
  • 1 cup water
  • or
  • 1 cup low-sodium vegetable stock
  • 1 tablespoon low sodium soy sauce
  • 1/2 teaspoon molasses
  • 1/4 teaspoon savory
  • 1/4 teaspoon thyme
  • dash of pepper

    To complete the Mushroom Wellington:

    • 1/4 cup basmati rice
    • 1 lemon, zested
    • a little oil, for preparing the sauté pan
    • 1 onion, finely chopped
    • 2 1/4 cup brown cap mushrooms, sliced
    • 1 tablespoon fresh parsley, chopped
    • 1 tablespoon fresh tarragon, chopped
    • 1/4 cup dried unsweetened cranberries
    • salt and freshly ground black pepper, to taste
    • 1 large sheet puff pastry
    • 1 tablespoon non-hydrogenated margarine, melted

      To make the mushroom gravy:

      Place the vegetable oil in a saucepan over medium-high heat. Add the onion and sauté 3-5 minutes, or until the onion begins to soften. Add the garlic and continuing sautéing 2 minutes more, or until the onion is soft and fragrant.

      Turn the heat down to low, add the mushrooms and cook for 5 minutes, or until the mushrooms have softened. Stir in the flour and cook over medium heat for 2 minutes more. Add the water or stock, soy sauce and molasses. Cook, stirring constantly, for about 3-4 minutes, or until the gravy has thickened. Season with savory, thyme and pepper and set aside until the Mushroom Wellington is complete.

      To complete the Mushroom Wellington:

      Place the basmati rice in a large pot of water over medium-high heat and cook according to package instructions until tender.  Drain and stir in the lemon zest.

      Prepare a sauté pan with a light coating of oil over medium-high heat. Add the onion and mushrooms and cook for 3-4 minutes, or until softened. Add the cooked basmati rice and stir to combine. Season with the parsley, tarragon, cranberries and salt and pepper to taste.

      Cut an 8 x 12 inch rectangle from the puff pastry. Spoon the rice mushroom mixture down the center of the pastry rectangle. Bring the sides of the pastry together until it forms a package around the basmati mushroom mixture. Using a pastry brush, seal the sides of the pastry package together with the melted margarine. Chill for 30 minutes.

      Bake for 30 minutes, or until the pastry has become crisp and golden-brown. Cut into 6 slices, place on separate plates, top with mushroom gravy and enjoy.

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      Nutrition Information

      Mushroom Wellington

      Servings per Recipe: 6

      Amount per Serving

      Calories:  237.7

      Calories from Fat:  121

      Total Fat:  13.4g

      Saturated Fat:  1.9g

      Cholesterol:  0mg

      Sodium:  166.5mg

      Potassium:  227.7mg

      Carbohydrates:  12.9g

      Dietary Fiber:  1.9g

      Protein:  4.6g

      Sugars:  2.6g

      View Our Nutritional Guidelines

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