Black garlic is regular garlic that's been slowly aged until it turns sweet, syrupy, and almost balsamic-like in flavor, while retaining its prebiotic benefits. Mashed into buttery sautéed mushrooms and piled onto toast, this is an elevated version of mushrooms on toast that's worth seeking out black garlic for.
Ingredients
- 300g mushrooms, sliced
- 2 tbsp butter
- 3 cloves black garlic, mashed
- 1 tbsp fresh thyme leaves
- 2 slices sourdough bread, toasted
- Fresh parsley and a drizzle of olive oil to serve
- Salt and pepper
Instructions
- Heat butter in a large skillet over medium-high heat. Add mushrooms and cook undisturbed for 3-4 minutes until they release their moisture and start to brown.
- Stir and cook 3-4 more minutes until deeply golden.
- Stir in mashed black garlic and thyme. Cook 1 minute, letting the black garlic melt into the mushrooms. Season with salt and pepper.
- Pile the mushroom mixture onto toasted sourdough. Finish with fresh parsley and a drizzle of olive oil.
Nutrition Facts (per serving)
| Calories | 280 |
| Total fat | 15g |
| Total carbohydrates | 28g |
| Dietary fiber | 4g |
| Protein | 9g |
| Sodium | 340mg |
Why This Is Good for Your Gut
Black garlic retains prebiotic inulin through the aging process while gaining additional antioxidant compounds formed during fermentation-like aging. Mushrooms contribute beta-glucan polysaccharides supporting Bifidobacterium and Akkermansia muciniphila. Sourdough's natural fermentation makes it easier to digest.
Black garlic can be found at specialty grocers or online if your regular store doesn't carry it, it's worth tracking down for this one.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.