Spanish · side, snack
Spanish Vinegar and Garlic Mushrooms (Champiñones al Ajo Cabañil)
Video by Spain on a Fork on YouTube · Open on YouTube
- Keto (2.7 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Mushrooms seared in extra virgin olive oil with garlic and vinegar: about 3 g net carbs and under 100 kcal a serve, with most of the energy from olive oil.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
Tap a time to watch that step in the video.
- Pound the garlic with a pinch of salt in a mortar to a paste. Stir in the parsley and the vinegar and set aside. 1:08
- Rinse the mushrooms quickly, pat each one completely dry and halve them lengthwise. 2:45
- Heat a large frying pan over medium-high heat for 3–4 minutes with nothing in it, then add the olive oil and the mushrooms and toss to coat. 3:20
- Lay the mushrooms cut side down in one layer and leave them 4 minutes without stirring to get a brown crust, then sauté about 2 minutes more. 4:10
- Turn the heat to medium-low, add the vinegar and garlic sauce, season with salt and pepper and simmer 4–5 minutes until the sauce is absorbed. 4:49
- Tip into a dish and scatter with a little more parsley. 5:41
Tip. Serve as a tapa or alongside grilled meat, fish or eggs. Red wine or cider vinegar also work, though white wine vinegar is traditional.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 13%
- Protein 10%
- Fat 77%
Fits keto: 2.7 g net carbs a serve, with 77% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High38%
45 µg a serve, mostly from fresh parsley (72%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium Source10%
5.6 µg a serve, mostly from button mushrooms (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 13
Vitamin E7%
1 mg a serve, mostly from olive oil (97%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C6%
5.6 mg a serve, mostly from fresh parsley (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B66%
0.1 mg a serve, mostly from button mushrooms (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium5%
210 mg a serve, mostly from button mushrooms (80%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron3%
0.6 mg a serve, mostly from button mushrooms (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc3%
0.3 mg a serve, mostly from button mushrooms (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate3%
13 µg a serve, mostly from button mushrooms (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-33%
0.1 g a serve, mostly from olive oil (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium2%
8 mg a serve, mostly from button mushrooms (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium1%
14 mg a serve, mostly from garlic (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A1%
11 µg a serve, mostly from fresh parsley (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.1 µg a serve, mostly from button mushrooms (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B121%
0 µg a serve, mostly from button mushrooms (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Gazpacho Andaluz (Chilled Spanish Tomato Soup)Spanish · 211 kcal · 2.9 g protein
Keto Baked Churros with Sugar-Free Cinnamon CoatingSpanish · 131 kcal · 3.4 g protein
Espinacas con Garbanzos (Andalusian Spinach and Chickpeas)Spanish · 347 kcal · 17 g protein
Gambas a la Plancha with AioliSpanish · 310 kcal · 22 g protein
Gambas al Ajillo: Spanish Garlic PrawnsSpanish · 413 kcal · 20 g protein
Mojo Verde (Canarian Coriander and Garlic Sauce)Spanish · 90 kcal · 0.1 g protein
Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.