Nutrition Recipe

Vegetarian Mushroom Sandwich

As we embrace the warmer spring weather and gather with family, friends, or that special someone for an afternoon in a sun-dappled park, flower-rich meadow, or a breezy lake, this vegetarian sandwich promises to elevate your picnic experience with each bite.

A nutritious medley of mushrooms, crisp arugula, juicy tomatoes, sun-dried peppers, and humus nestled between slices of freshly baked bread, even the busiest of picnickers can whip up this delectable treat with very little effort. Bursting with earthy flavors and simple to assemble, this recipe is a must for your next picnic. Let’s dive into the recipe!


Yield: 4

  • 3 large portobello mushrooms
  • 3 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • 1 tbsp low-sodium soy sauce (or reduced-sodium tamari)
  • 1 tsp honey (or maple syrup)
  • 1 medium garlic clove, grated or finely minced
  • 1 large tomato, sliced
  • sun-dried peppers
  • arugula
  • slices of bread
  • hummus (pesto or guacamole)
  • black pepper, to taste



  1. Wipe the top of each mushroom using a damp paper towel.
  2. Remove the stems.
  3. Use the side of a spoon to scrape out the grills from the underside of the mushroom.
  4. Cut the mushrooms into 1/2-inch-thick slices.
  5. Add vinegar, low-sodium soy sauce, honey, garlic, and black pepper in a large shallow dish and whisk.
  6. Add the sliced mushrooms and toss.
  7. Let marinate for 15 minutes. Toss once more halfway through and let sit.
  8. Using medium heat, add the olive oil to a large non-stick skillet and add the mushrooms. Save the marinade.
  9. Cook until the liquid has evaporated and the mushrooms become golden brown, about 8 to 10 minutes. Do not flip more than once.
  10. Pour the leftover marinade over the mushrooms. Cook for about 30 seconds more until the mushrooms are glazed.
  11. Spread the hummus (pesto or guacamole) on each slice of bread.
  12. Layer in the mushrooms, arugula, tomatoes, and sun-dried peppers.



Serving Size: 1 sandwich

Carbohydrates: 41g, Fiber: 10g, Protein: 13.4g, Fat: 7.3g, Calories: 275


To find a doctor or schedule an appointment, visit Steward DoctorFinder™.

This website stores data such as cookies to enable essential site functionality, as well as personalization and analytics. By continuing to use our site, you accept our use of cookies. For more information about these cookies and the data collected, please refer to our policy.

View Policy