🍳
LearnViz Cooking

🫒 Mediterranean · Main · Easy difficulty · Vegan

Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate

An anti-inflammatory steamed ginger & greens plate with mushroom, oregano, lemon zest and garlic, Mediterranean flavours and no gluten.

Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
4
Calories
327 kcal
Protein
8 g
Carbs
31 g
Fat
19 g
Course
Main

About this Mediterranean steamed dish

Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate is a Mediterranean main built around mixed mushrooms. It takes about 25 min from start to finish, 10 minutes of prep and 15 minutes of cooking, and serves 4.

Cooking method: steamed dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.

Good for: anti-inflammatory, under 25 minutes, light & low calorie.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 600 g mixed mushrooms, sliced
  • 200 g green beans or bok choy
  • 2 tbsp julienned ginger
  • 1 cup cherry tomatoes, sliced
  • Seasoning: oregano, lemon zest and garlic
  • Sauce: 3 tbsp olive oil and the juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Rub the mushroom with oregano, lemon zest and garlic.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Bring water to a simmer under a steamer basket.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  3. Step 3. Steam the mushroom for 9 minutes until just cooked.

    Heat
    Medium, with a steady flow of steam
    Look for
    Food is just cooked through, tender but not collapsing.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Over-steaming. Check a minute early and keep the water from boiling dry.

  4. Step 4. Add the greens for the last 4 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Warm the sauce (3 tbsp olive oil and the juice of 1 lemon) and pour over the plate.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Top with the ginger and parsley and lemon wedges.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

Chef's tip

Add black pepper with turmeric - it boosts absorption.

Equipment you will need

  • Steamer or lidded pot
  • Heatproof plate
  • Small pan for oil

Nutrition per serving

Estimated per serving: 327 kcal, 8 g protein, 31 g carbohydrate and 19 g fat. Roughly 10% of the energy comes from protein, 38% from carbohydrate and 52% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate

Substitutions and variations

  • Set food above the water line in a steamer or colander so it cooks by steam, not boiling.
  • Add a few slices of ginger or lemon to the water for subtle flavour.
  • Season lightly before steaming and serve sauce on the side.

Frequently asked questions about Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate

How long does Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate take to make?

It takes about 25 min in total: 10 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 327 kcal, with 8 g protein, 31 g carbohydrate and 19 g fat. These are estimates for the recipe's 4 servings.

Is Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Anti-Inflammatory Mediterranean Mushroom Steamed Ginger & Greens Plate ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

More Mediterranean recipes

All Mediterranean recipesOpen in the interactive app