Sautéed portobello mushrooms and courgettes

Ingredients

• 4portobello mushrooms
• 4courgettes
• to tastegarlic powder
• to tastedried oregano
• to tasteground black pepper
• to tasteolive oil
• to tastesalt

Instructions

1. 1

   Heat the oil

   Warm olive oil in a frying pan over a medium heat. Slice the portobello mushrooms into strips, add them to the pan and sauté for a couple of minutes, then add the courgettes once the mushrooms begin to shrink.

2. 2

   Season and cook

   Season with salt and pepper, stir in a teaspoon of oregano and sprinkle over a little garlic powder. Cook for about 15 minutes; the vegetables’ own juices should help stop them catching, so stirring is not essential.

3. 3

   Check and serve

   Remove the pan from the heat when both the courgettes and mushrooms are tender. Serve straight away with tortillas or tostadas, or offer the vegetables as a side dish.

What are sautéed portobello mushrooms and courgettes?

This is a straightforward Spanish-style vegetable dish: sliced mushrooms and courgettes are cooked together in a frying pan until tender. It suits a quick meat-free meal, but can also sit alongside other dishes as a warm side.

The combination is uncomplicated, so the vegetables do most of the work. Portobellos bring a deep, savoury flavour, while courgettes soften quickly and take on the garlic and oregano.

Nutrition and macros by portion

The nutrition label shows one serving as written: 140 calories, 8g protein, 20g carbs, 6g fat.

The courgettes provide most of the carbohydrates, while the mushrooms contribute some protein; olive oil is the main source of fat. Serve a portion with beans or another protein-rich accompaniment, and add a grain or tortillas if you would like a more filling plate.

Choosing the vegetables

Portobellos: choose firm mushrooms with dry caps, and slice them into strips of similar thickness so they cook at much the same pace.

Courgettes: use firm courgettes and cut them into evenly sized pieces. The recipe adds them after the mushrooms have started to shrink, giving the mushrooms a short head start.

Cooking in the pan

Start with a medium heat and a film of olive oil, then give the mushrooms a couple of minutes before adding the courgettes. A roomy pan helps the vegetables cook rather than pile up and steam.

The method says stirring is not essential because the vegetables release their own juices. Keep an eye on the pan nonetheless, especially towards the end, and lower the heat if the base looks dry or begins to catch.

Seasoning and texture

Oregano: add the teaspoon specified in the method, then adjust the garlic powder to taste. These seasonings complement the mushrooms without masking the courgettes.

Doneness: look for courgettes that are tender but still hold their shape, and mushrooms that have softened and reduced. If the vegetables are still firm after about 15 minutes, continue cooking briefly and check again.

Timing and preparation

The stated total time is 20 minutes, with a couple of minutes for the mushrooms before the vegetables cook together for about 15 minutes. Slice the vegetables before heating the pan so they can be added without interrupting the cooking.

Courgettes vary in size, so use tenderness as the final cue rather than relying only on the clock. Keep the seasoning nearby to make the final adjustment while the vegetables are hot.

How to serve it

Serve the vegetables straight from the pan, as suggested, with tortillas or tostadas. They also work as a side alongside a grain, beans or another main dish.

For a more substantial plate, pair them with a source of protein such as beans or eggs. Add it separately, as it is not part of the listed recipe.

Recipe notes & tips

• Slice the mushrooms and courgettes to a similar thickness for more even cooking.
• Use a wide frying pan so the vegetables have room to cook.
• Add the courgettes once the mushrooms have begun to shrink, as directed.
• Start with modest amounts of garlic powder and black pepper, then adjust to taste.
• Check the courgettes for tenderness before taking the pan off the heat.

Variations

• Add chilli: sprinkle in a little chilli with the garlic powder for gentle heat.
• Use fresh garlic: add finely chopped garlic near the end so it does not burn.
• Finish with lemon: squeeze over a little lemon juice just before serving.
• Add fresh herbs: scatter chopped parsley over the cooked vegetables.
• Serve with beans: add warm beans at the table to make the meal more substantial.

Common mistakes to avoid

• Crowding the pan: the vegetables may steam; use a wider pan or cook in batches.
• Cutting uneven pieces: they can finish at different times; aim for similar-sized slices.
• Cooking over high heat: the base may catch before the vegetables soften; keep the heat at medium and lower it if needed.
• Overcooking the courgettes: they can turn very soft; check them as they approach 15 minutes.
• Adding too much seasoning at once: the flavours can overpower the vegetables; season gradually and taste.

How to store

Cool leftovers promptly and keep them in an airtight container in the fridge for up to 3 days. Reheat in a frying pan over a medium-low heat until piping hot; the courgettes may be softer after reheating.

Frequently asked questions