Mushroom Salad Recipe

Today’s mushroom salad recipe is the ideal choice for holidays and National Mushroom Day (October 15). This delicacy packs a punch with its intense flavors and takes only 25 minutes to put together.

The cremini mushrooms are cooked with butter, then tossed together with feta cheese crumbles and crispy walnuts. They work together harmoniously to create an appetizing meaty aroma and beautiful taste.

Are Mushrooms Healthy?

Yes, they are.

Mushrooms are rich sources of essential nutrients, vitamins, minerals, and antioxidants. They contain fiber, protein, and potassium while being low on calories.

Research suggests that the antioxidants in mushrooms may help reduce the risks of hypertension and metabolic disorders in general. Mushrooms also bring anti-inflammatory effects that protect your body from inflammations.

You can find them associated with the improvement of other health conditions as well, including, but not limited to, Alzheimer’s, cancer, and diabetes.

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Types of Mushrooms for This Salad

1. Cremini Mushrooms

Cremini mushrooms (which can be found in this recipe) are actually an older variation of Agaricus bisporus (a.k.a. button mushrooms). They’re significantly firmer, browner, and deeper in flavor compared to white mushrooms.

2. Portobello Mushrooms

Portobello mushrooms are actually full-grown button mushrooms, which also means the mature version of cremini mushrooms. Put on a scale next to cremini and button mushrooms, portobello mushrooms have a much larger flat cap that’s fully open to expose the dark, fragrant gills underneath.

This variety of mushroom is known for its firm texture and deep, rich flavor. Their palm-sized flat caps can stand up to grilling pretty well and are usually substituted for burger buns and sandwich bread.

3. Shiitake Mushrooms

Shiitake means “oak fungus” in Japanese as these mushrooms were cultivated on the shii tree back in the day.

Fresh shiitake mushrooms have umbrella-shaped brown caps atop long and slender stems. They’re spongy and deliver a woodsy flavor — indeed an ideal choice in grilled dishes.

4. Oyster Mushrooms

Oyster mushrooms get their name from having an identical look to an oyster. They offer a subtle and delicate flavor, with colors ranging from pale white to greyish brown.

Having a velvety and fleshy texture, oyster mushrooms are often used in Asian soups and stews. They absorb spices and liquids very well, so can be eaten either raw or cooked.

Main Ingredients

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1. How to Prepare Mushrooms for Salad

Mushrooms make a great veggie alternative to meat as they deliver an umami flavor and meaty texture while also having low calories, fat, and cholesterol. They add nutrients to your diet in a tasty way, that’s why you’ll find plenty of other recipe with mushroom on our website.

Any variety of mushrooms will work for this salad. Aside from cremini mushrooms, other options are shiitake, portobello, and also oyster mushrooms.

We discovered that when we quickly sautéed the mushrooms with onion and melted butter it gave them a smoky meaty aroma. Also, to reduce cooking time, chopping the mushrooms into bite-size pieces is recommended.

2. Dressing

This savory and tangy dressing is made using the sautéing juice, olive oil, lemon juice, and ground black pepper. We saved the juice that the mushrooms released when sautéed to add more to the depth of the spices and vegetable flavors.

It’s best to taste the dressing as you go and adjust everything in small amounts until it reaches a perfect balance of sharp, salty, and sweet flavors. Feel free to throw in some red pepper flakes if you prefer a little more heat.

How Long Does It Last?

Both the refrigerating and the reheating for mushroom salad are simple. Store it in an airtight container and put it in the fridge to keep it edible for up to 3-4 days.

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For a longer storage period, simply move the salad portions to the freezer (sans any greens) so they can last well for up to 3 months.

If you are looking for another healthy salad, don’t hesitate to check out our top 44+ delicious salad recipes and give it a try at the next cook-out.

Mushroom Salad Recipe

5 from 1 vote

Today's mushroom salad recipe is the ideal choice for holidays. This delicacy is quick to make and packs a punch with its intense flavors.

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• prep TIME 25 mins
• total TIME 25 mins

• COURSE Side Dish
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 140 kcal

INGREDIENTS

1x2x3x

• 12 oz cremini mushrooms (chopped)
• 1 tbsp olive oil (divided)
• 1/2 tbsp unsalted butter
• 2 oz red onion (sliced)
• 2 oz yellow onion (sliced)
• 1/4 tsp salt
• 1 tsp lemon juice
• 1/4 tsp ground black pepper
• 4 oz arugula
• 1 oz walnuts (chopped)
• 1 oz feta cheese (crumbled)
• 2 tbsp parsley (chopped)

INSTRUCTIONS

Image instructions

1

Sauté the veggie mix: Heat 1/2 tablespoon of olive oil in a nonstick skillet over medium heat. Add 12 oz mushrooms, 2 oz yellow onion, 2 oz red onion, 1/2 tbsp butter, and 1/4 tsp salt. Sauté for 10 minutes until the mushrooms turn golden.

2

Transfer the veggie mix into a sieve over a bowl to catch the sautéing juice. Save the juice for later.

3

Make the dressing: Whisk together the sautéing juice, 1/2 tablespoon of olive oil, 1 tsp lemon juice, and 1/4 tsp ground black pepper until well combined.

4

Plate up: Arrange a bed of 4 oz arugula on each serving plate. Place the veggie mix on top, then sprinkle with 1 oz chopped walnuts, 1 oz feta cheese, and 2 tbsp parsley.

5

Pour the dressing over. Toss the salad if desired. Enjoy.

NUTRITION

Nutrition Facts

Mushroom Salad Recipe

Amount Per Serving (1 serving)

Calories 140Calories from Fat 99

% Daily Value*

Fat 11g

17%

Saturated Fat 3g

19%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 5mg

2%

Sodium 242mg

11%

Potassium 577mg

16%

Carbohydrate 9g

3%

Fiber 2g

8%

Sugar 4g

4%

Protein 5g

10%

Vitamin A 844IU

17%

Vitamin C 10mg

12%

Calcium 113mg

11%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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