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Lemon & herb-stuffed mushrooms

Dietitian Rachel Scoular

If you’re looking for a vitamin boost, this dish is for you

Close up of mushroom cups on a plate of rocket
Close up of mushroom cups on a plate of rocket

Did you know that placing mushrooms in the sun for roughly 60 minutes increases their concentration of vitamin D? The sunlight reacts with a chemical in the mushroom called ergosterol, producing more vitamin D.

So, if you’re looking for a vitamin boost, this dish is for you. One entrée-sized serve of this dish will provide you with over 100% of the recommended dietary intake (RDI) for vitamin D. How nifty is that?

This dish is a great light but also hearty vegetarian meal and can be served either as an entrée or main.

Serves: 4 as a main or 8 as an entrée
Prep time: 10 mins
Cook time: 25 mins

Credit: nib health insurance


  • 8 large flat mushrooms, stems trimmed

  • 2 tbsp extra virgin olive oil

  • 3 spring onions, finely sliced

  • 2 cloves garlic, finely diced

  • 300g low-fat ricotta cheese

  • ¼ cup shaved parmesan cheese

  • 1 tsp lemon rind, finely diced

  • 1 cup flat leaf parsley, finely chopped

  • Salt and pepper, to season

  • 150g rocket leaves

  • 1 tbsp balsamic vinegar


  1. 1

    Preheat oven to 180°C/160°C (fan forced). Line a large baking tray with baking paper. Place mushrooms cut side up on prepared tray, drizzle with 1 tablespoon olive oil

  2. 2

    In a medium bowl, combine spring onion, garlic, ricotta, parmesan, lemon rind and ½ cup of the parsley together. Season with salt and pepper

  3. 3

    Divide mixture among mushrooms. Cover with foil and bake for 15 minutes. Remove foil and bake for a further 10 minutes, uncovered. Meanwhile, combine rocket, remaining parsley, balsamic vinegar and olive oil in a medium bowl and divide amongst plates. Add cooked mushrooms to plates and serve.

Nutritional InfoServe
Fat Total7.2g
Saturated Fat2.5g
Carbohydrates Total2.2g
Sugars Total1.9g
A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at