mushroom bruschette
       

By KK Women’s and Children’s Hospital and Ms Heng Ju-ee

Serves: 4

Prep time: 10 minutes

Cook time: 10 minutes

**Excellent source of vitamin C

*Source of iron

Ingredients

  • 200g fresh white button mushrooms, stalks removed, wiped clean and cut into 1cm slices

  • 1 clove garlic, peeled and minced

  • 1 medium brown onion (110g), peeled and diced

  • 2 medium, very ripe tomatoes (160g), diced

  • 30g frozen mixed vegetables, rinsed and drained

  • ½ tsp sea salt

  • 1/8 tsp freshly ground black pepper

  • 1 tbsp olive oil

  • 8 baguette slices (1.5cm thick and lightly toasted)

  • Fresh parsley (leaves only), finely chopped

Method

  1. In a large frying pan, heat the olive oil under a small-medium flame. Add the onions and sweat them until softened. Throw mushrooms into the pan and continue to stir-fry for about 3 minutes.

  2. Add the minced garlic, then the tomatoes. Allow the tomatoes to soften slightly (but not turn mushy), so that some of their juices are released. Sprinkle salt and pepper and let everything sit for a minute. If the mixture looks dry, add a tablespoon or two of water. There should be a little bit of gravy.

  3. Finally, add mixed vegetables and toss everything to combine, about 30 seconds.

  4. Now toast your sliced baguette lightly so that the sides are slightly crusty. Place each slice onto a serving plate.

  5. Spoon the mushroom mixture and some of the gravy onto each slice. Sprinkle chopped parsley and serve immediately.

Cooking Tips

Do not wash the mushrooms as they will absorb water, making the dish too watery. Instead wipe lightly with a damp cloth.

Nutritional Information (Per Serving)

1 serving = ½ serve rice & alternatives and 1 serve vegetables

Energy: 200kcal
Protein: 6g
Fibre: 4g
Calcium: 40mg
Folic acid: 20mcg
Vitamin C: 17mg
Iron: 2mg
Vitamin A: 395 IU

Nutritional Tips

Vitamin C enhances non-heme iron absorption; so to preserve the vitamin C, do not overcook the tomatoes.


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