Ingredients
1 lb. mushrooms
1 Tbsp olive oil
3 Tbsp balsamic vinegar
1/2 Tbsp brown sugar
1 Tbsp soy sauce
2 cloves garlic
1/4 tsp dried thyme
1/4 tsp freshly cracked black pepper
Instructions
Preheat the oven to 400ºF. Clean any dirt or debris from the mushrooms, then slice any large mushrooms in half (you can leave them whole if they are small).
Mince the garlic. In a small bowl combine the olive oil, balsamic vinegar, brown sugar, soy sauce, garlic, thyme, and pepper.
Place the mushrooms in a ceramic or glass baking dish (choose a size that keeps the mushrooms close together, mostly in a single layer). Pour the marinade over top and stir to coat the mushrooms.
Roast the mushrooms for about 45 minutes, stirring every 15 minutes. The mushrooms should release liquid as they roast, leaving liquid in the bottom of the dish until the last 15 minutes or so. If the dish dries up before the final 15 minutes, cover the dish with foil to prevent further evaporation or burning.
After 45 minutes of roasting, give them a final stir and then serve.
Key Points About Ingredients:
- Mushrooms are a rare plant-based source of vitamin D, especially when exposed to sunlight before cooking, making them a nutritional powerhouse in this dish.
- Balsamic vinegar adds deep, tangy sweetness and contains antioxidants like polyphenols that may support heart health.
- Soy sauce contributes umami depth while also adding sodium, so those monitoring salt intake may want to opt for a low-sodium version.
- Olive oil provides heart-healthy monounsaturated fats and helps the marinade coat the mushrooms evenly for better roasting.
- Brown sugar encourages caramelization during roasting, helping the mushrooms develop a rich, glossy glaze without adding significant calories per serving.
- Garlic not only adds bold flavor but contains allicin, a compound known for its anti-inflammatory and immune-supporting properties.
- Dried thyme is a fragrant herb rich in vitamin K and manganese, adding both flavor complexity and subtle nutritional value.
Key Nutritional Insights:
- Each serving provides a good source of B vitamins, particularly riboflavin (B2) and niacin (B3), which support energy metabolism.
- Mushrooms are naturally low in calories and fat, making this dish a nutrient-dense, waistline-friendly side option.
- The combination of potassium from mushrooms and antioxidants from balsamic vinegar makes this recipe a heart-supportive choice.
- This dish is naturally vegan and gluten-free adaptable (use tamari instead of soy sauce), making it suitable for a variety of dietary needs.
- The selenium content from mushrooms supports thyroid function and acts as a powerful antioxidant in the body.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories89
- Standard DV% Daily Value*
- Total Fat4 g72 g5.56%
- Saturated Fat0.6 g20 g3%
- Trans Fat0 g
- Polyunsaturated Fat0.5 g
- Monounsaturated Fat2.7 g
- Cholesterol0 mg300 mg0%
- Sodium310 mg2300 mg13.48%
- Total Carbohydrate10 g275 g3.64%
- Dietary Fiber1.5 g28 g5.36%
- Total Sugars7 g
- Added Sugars2 g50 g4%
- Sugar Alcohal0 g
- Protein4 g50 g8%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium18 mg1300 mg1.38%
- Iron1.2 mg18 mg6.67%
- Potassium520 mg4700 mg11.06%
- Vitamin A15 mcg900 mcg1.67%
- Vitamin C (Ascorbic Acid)3 mg90 mg3.33%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K3 mcg120 mcg2.5%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.35 mg1.3 mg26.92%
- Vitamin B3 (Niacin)4.2 mg16 mg26.25%
- Vitamin B6 (Pyridoxine)0.1 mg1.7 mg5.88%
- Folate18 mcg400 mcg4.5%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin10 mcg30 mcg33.33%
- Vitamin B5 (Pantothenic acid)1.5 mg5 mg30%
- Choline18 mg550 mg3.27%
- Phosphorus110 mg1250 mg8.8%
- Iodine2 mcg150 mcg1.33%
- Magnesium15 mg420 mg3.57%
- Zinc0.7 mg11 mg6.36%
- Selenium9 mcg55 mcg16.36%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.15 mg2.3 mg6.52%
- Chromium8 mcg35 mcg22.86%
- Molybdenum1 mcg45 mcg2.22%
- Chloride12 mg2300 mg0.52%
