Recipe description
June 8, 2026
White Bean Kale Stuffed Mushrooms
Fiber-rich stuffed mushrooms support gentle digestion and plant diversity.
Plant Based
High Fiber
Protein Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and kale supports digestion.
- Includes plant diversity with legumes, greens, and mushrooms.
- Balanced with protein and fiber to help steady blood sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Mushroom
12
piece
White beans
1
cup
Kale
1
cup
Instructions
1
Preheat the oven to 375°F (190°C).
2
Clean the mushrooms and remove the stems.
3
In a skillet, heat olive oil and sauté minced garlic until fragrant.
4
Add chopped kale to the skillet and cook until wilted.
5
In a bowl, mix the sautéed kale with mashed white beans, salt, and black pepper.
6
Stuff the mushroom caps with the bean and kale mixture.
7
Place the stuffed mushrooms on a baking sheet and bake for 20-25 minutes.
8
Serve warm as a snack or side dish.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Are these mushrooms vegan or vegetarian?
Yes. They’re plant-based, with white beans, kale, and mushrooms; no animal products.
What are the main ingredients?
The filling is made from white beans and chopped kale tucked into mushroom caps.
Is it gluten-free?
Yes. It’s naturally gluten-free unless you add gluten-containing toppings.
Can it be a main dish or a side?
Both. It works as a light main or as a side with a salad.
Can I meal-prep this?
Yes. Prepare the filling ahead, assemble and refrigerate, then bake when ready. Leftovers keep 2–3 days in the fridge.
How should I store leftovers and reheat?
Refrigerate in an airtight container; reheat in the oven until hot.
Can I customize or substitute ingredients?
Yes. Try spinach instead of kale, chickpeas instead of white beans, or add nutritional yeast for a cheesy note.
What are the health benefits?
It’s fiber-rich from beans and greens; kale provides polyphenols for gut-friendly nutrition.
Are there any allergens I should know about?
It’s dairy-free and gluten-free by default; if you have bean/legume allergies, adjust accordingly.
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