Garlic mushrooms & spinach on wholemeal toast
Garlicky pan-fried mushrooms and spinach piled on wholemeal toast. A savoury vegan breakfast ready in just fifteen minutes.
At a glance
Vegan · 10 minutes active preparation · 15 minutes total · meal
Method range: 1–4 servings.
Contains: gluten, mushroom, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1185 kJ
- Protein
- 12.6 g
- Carbs
- 33.5 g
- Fat
- 8.1 g
- Iron
- 2.8 mg
- Calcium
- 149.5 mg
- Folate
- 319.9 µg
- Vitamin C
- 9.5 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Mushrooms250 g
- baby spinach80 g
- Helga's Traditional Wholemeal bread, toasted (weighed after toasting)140 g
- olive oil10 g
- garlic5 g
Method
- Heat the olive oil in a large frying pan over medium-high heat. Cook the sliced mushrooms for 6 minutes until golden.
- Add the crushed garlic for 30 seconds, then the baby spinach until wilted.
- Toast the Helga's Traditional Wholemeal bread, weigh 140 g of finished toast and top with the mushroom mixture.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1185 kJCooking estimate incomplete | — | |
| 12.6 gCooking estimate incomplete | — | |
| 8.1 gCooking estimate incomplete | — | |
| 8.8 gCooking estimate incomplete | 35%AI · reported contribution only | |
| 33.5 gCooking estimate incomplete | — | |
| 150 mgCooking estimate incomplete | 15%RDI · reported contribution only | |
| 51 µgCooking estimate incomplete | 34%RDI · reported contribution only | |
| 2.8 mgCooking estimate incomplete | 15%RDI · reported contribution only | |
| 0.07 µgCooking estimate incomplete | 3%RDI · reported contribution only | |
| 320 µgCooking estimate incomplete | 80%RDI · reported contribution only | |
| 9.5 mgCooking estimate incomplete | 21%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Bread is specified as Helga’s Traditional Wholemeal 750 g loaf for dated ingredient exclusions: soy, wheat and gluten present; sesame cross-contact remains unknown. Source composition uses AFCD toasted wholemeal at 140 g weighed after toasting, not raw bread with unmodelled toasting. Label review expires 2027-01-04; generic AFCD nutrition can differ from this product. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Bread is specified as Helga’s Traditional Wholemeal 750 g loaf for dated ingredient exclusions: soy, wheat and gluten present; sesame cross-contact remains unknown. Source composition uses AFCD toasted wholemeal at 140 g weighed after toasting, not raw bread with unmodelled toasting. Label review expires 2027-01-04; generic AFCD nutrition can differ from this product. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
- Mushrooms: Weighed edible quantity for the whole two-serving recipe.
- baby spinach: Weighed edible quantity for the whole two-serving recipe.
- Helga's Traditional Wholemeal bread, toasted (weighed after toasting): Use the specified loaf for this ingredient-exclusion review. Weigh 140 g total after toasting; this is a recipe quantity, not an assumed raw-to-toast conversion. Nutrition uses generic AFCD toasted wholemeal bread.
- olive oil: Weighed edible quantity for the whole two-serving recipe.
- garlic: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Mushrooms: Mushroom, common, fresh, raw
- baby spinach: Spinach, baby, fresh, raw
- Helga's Traditional Wholemeal bread, toasted (weighed after toasting): Bread, from wholemeal flour, toasted
- olive oil: Oil, olive
- garlic: Garlic, peeled, fresh, raw