Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad


Vegan Steak: More Mushrooms, Please

Just because you are missing meat doesn’t mean you have to eat any. Whether you are a vegetarian, vegan or just someone looking to add more plant-based meals into your diet, our Vegan Steak Dinner is a delicious, healthy, plant-centric alternative to classic steak. Mushrooms are a perfect base for non-meat versions of traditional meat dishes and are a nutrient-dense substitute in many meatless recipes. Our portobello steaks have a similar flavor and dense, meaty texture to beef steaks, but they are made with mushrooms. Mushrooms need little to make them tasty because they are juicy and full of flavor on their own. And when topped with our red wine sauce and served atop our cauliflower mash, these “steaks” are deliciously tender and taste beefy. Our Vegan Steak Dinner may be meatless, but it still requires a steak knife!

Nutrient Booster: Portobello Mushrooms

Portobello mushrooms are rich sources of riboflavin, niacin, phosphorus, potassium, copper, and selenium. Selenium regulates hormone levels and protects the thyroid tissues against oxidative stress. Research shows that selenium is vital to preventing thyroid disease and maintaining overall health. Niacin is responsible for preventing cardiovascular disease by protecting the arteries and maintaining healthy cholesterol levels. The copper present in these mushrooms prevent cell membranes from damage against free radicals and protect the skin against early aging. With a substantial amount of protein, fiber, and numerous vitamins and minerals, portobello mushrooms are a nutritious meat substitute for those following a plant-based diet due to their versatility, health benefits and amazing taste– perfect for your favorite meat-less recipes and delicious as a “steak” dinner!

Perfect Pairs

Portobello mushrooms are so versatile and provide impressive amounts of plant-based protein. That’s why they pair so well with many of your favorite dishes. Our Vegan Steak Dinner recipe tastes great atop our Spinach and Grilled Apricot Salad. For a “steak” and potato dinner, try these with portobello mushrooms our Mashed Sweet Potatoes. With so many options, meatless meals don’t have to be reserved for Mondays.

Vegan "Steak" Dinner

Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Entrée
Servings 2 servings


Cauliflower Mash

  • 1 head cauliflower, washed and cut into small pieces
  • 1 (15 ounce) can cannellini beans, drained and rinsed
  • 1/3 cup onion, diced
  • 4 cloves garlic, minced
  • 1/4 cup vegetable broth
  • 1/4 teaspoon ground pepper

Portobello Mushrooms

  • 3 teaspoons olive oil
  • 4 large portobello mushrooms, stems & gills removed
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground pepper

Red Wine Sauce

  • 2 cloves garlic, minced
  • 1.3 cup onion, chopped
  • 3/4 cup red wine
  • 3 tablespoons balsamic vinegar


Cauliflower Mash

  • In a medium saucepan over medium-high heat, fill 3/4 of the pot with water and bring it to a boil. Add cauliflower and cook for 5-7 minutes, or until soft. Drain well when done.
  • When cool, in a food processor or high-speed blender puree the cauliflower with cannellini beans, onion, garlic, vegetable broth and ground pepper until almost smooth. Set aside.

Portobello Mushrooms

  • Turn the grill on to medium-high and lightly grease the grill grates with either a 1/4 teaspoon of olive oil or cooking spray.
  • Remove the gills, which are the inside of the mushroom using a spoon and then wipe off the mushroom with a damp paper towel. 
  • Using a basting brush, lightly grease the portobello mushrooms with 1 3/4 teaspoon olive oil, salt, and pepper. Grill for 5 minutes on each side until golden brown. When cool, slice portobello mushrooms on a diagonal and set aside.

Red Wine Sauce

  • In a small pot, add 1 teaspoon olive oil, onion, and minced garlic, and saute for about 3 minutes. Add red wine and balsamic vinegar; stir well about 10 minutes and set aside.
  • Place the cauliflower mixture on a platter. Add the portobello mushrooms on top and drizzle with the red wine sauce.


Nutrient Analysis:
Serving size: 2 portobello mushrooms + 2 cups mashed cauliflower, Calories: 400 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 55 grams, Sugar: 15 grams, Sodium: 385 milligrams, Fiber: 15 grams, Protein: 18 grams, Cholesterol: 0 milligrams
Keyword Dairy-Free, Gluten-Free, Vegan, Vegetarian