Vegan Mushroom, Spinach and Arugula Saute

Vegan Mushroom, Spinach and Arugula Saute with Pine Nuts

Mushroom, Spinach and Arugula Saute with Pine Nuts

This is a delicious AND super healthy (check out the nutritional information below!), low calorie side or main dish that can be prepared in 20 minutes or less!

It is best served warm and combines deliciously with steamed brown rice or quinoa.

The low calories and high dietary fiber, it is an excellent choice for weight loss, including that belly fat!

Ingredients (One Serving):  

1 cup sliced organic raw button mushrooms
1 cup organic baby spinach leaves
1/2 cup organic arugula
1 tsp organic extra virgin olive oil
1 oz organic pine nuts
1 tsp Bragg Liquid Aminos (optional)
Dash of Himalayan Pink Salt Crystals (optional)
Dash of Garlic Powder

Easy, Easy Preparation:

Saute mushrooms in olive oil on medium heat for a few minutes.  Add Bragg's Liquid Amino Acids and garlic powder.  Stir in spinach and arugula.  Saute for just a few minutes longer until leafy greens go slightly limp.  Remove from heat and place on serving dish.  Sprinkle with pine nuts and Himalayan pink salt (optional).

  • If using non-organic mushrooms, purchase them whole and peel them before slicing
  • If following a fat or oil restricted diet plan, omit olive oil and saute in a small amount of water instead
Nutritional Information (approximate) per serving (does not including Bragg Liquid Aminos or Himalayan Pink Salt):

Calories:                    241
Protein:                      6.5 grams   (13% DV)
Carbs:                       9.2 grams    (3% DV)
Dietary Fiber:            4.5 grams    (18% DV)
Total Fat:                   22 grams    (3.3 grams from Saturated, 9.7 grams MUFA, 7.8 grams PUFA)
Omega-3 fatty acids:  ~ 313 mg
Omega-6 fatty acids:   7524 mg
Vitamin A:                 3058 IU    (61% DV)
Vitamin C:                 12.0 mg    (20% DV)
Vitamin D:                 ~12.6 IU   (~3% DV)
Vitamin E:                 ~1.3 mg     (~7 %  DV)
Vitamin K:                ~158 mcg  (~198% DV)
Thiamin:                      0.4 mg     (29% DV)
Riboflavin:                   0.4 mg     (24% DV)
Niacin:                        4.0 mg     (20% DV)
Vitamin B6:                 0.2 mg     (8% DV)
Folate:                       95.3 mcg   (24% DV)
Pantothenic Acid:        1.2 mg     (12% DV)
Choline:                    ~19.1 mg
Betaine:                    ~172 mg
Calcium                    50.1 mg    (5% DV)
Iron                            2.2 mg    (12% DV)
Magnesium                100 mg    (25% DV)
Phosphorus                89.9 mg   (9% DV)
Potassium                  603 mg    (17% DV)
Sodium                      50.1 mg   (2% DV)
Zinc                           1.8 mg     (12% DV)
Copper                      0.6 mg     (28% DV)
Manganese                1.5 mg     (77% DV)
Selenium                  ~6.8 mcg   (~10% DV)

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