Sauteed Mushrooms and Scallions

There is a growing need of recipes for vegetarians. For those who love mushrooms and are looking to find a unique low sodium recipe, you have just hit the jackpot. This recipe creates a wonderful add on item to your dinner menu that will work with many different food choices. The combination of scallions with mushrooms is a unique and earthy flavor that will have your guests asking for seconds.

The real secret of this recipe is a cast iron skillet. You can prepare your skillet by gently rubbing the olive oil into the skillet before preparing the other ingredients. A non-stick skillet will work for this recipe but in my experience, a cast iron skillet seems to bring out more flavor in the scallions.


  • 8 oz. baby bella mushrooms
  • 2 scallion stems (green onions) removed from the white stock
  • 2 tablespoons olive oil
  • 1 tablespoon white wine
  • 1/2 teaspoon thyme
  • 1/4 teaspoon freshly ground black pepper


Prepare cast iron skillet by gently covering the bottom of the cast iron skillet with 1/2 tablespoon olive oil and put skillet on medium heat

In a colander, gently spray off your mushrooms and shake out remaining water. Slice the mushrooms vertically and add to the skillet

Take the two scallion stems and chop the green stems into 1/4 inch pieces and add to the skillet. Discard white section of scallions, as the flavor of the white section of the scallions might be too strong.

Add white wine, thyme, and black pepper and gently saute for 3-5 minutes until edges of the mushroom soften.


For a healthier version, substitute a lower fat oil or use a low sodium vegetable broth

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