Vegetarian Meat Substitute: Why Mushrooms Are Best

In a time when the US has seen an explosion in demand for vegan, vegetarian, and meat-reducing lifestyles, we are here to tell you that lab-grown, plant-based patties and sausages just aren’t going to cut it. In addition to all the highly processed ingredients required to make these meals, the taste is usually lacking or artificial. But mushrooms are different. Wild mushrooms have all the savory, satisfying, “meat-like” umami that you’re looking for in your burger or steak, without the questionable additives.

Whether you’re a long-time vegetarian living in Seattle or you just want to give up on “Meatless Mondays” in Miami, mushrooms are a great way to boost your veggie intake while still getting that filling, satisfying punch in your meals.
In this extended “explainer” series, we’re going to look at what makes mushrooms nutritionally optimal, how to prep them in advance, and five new recipes to add to your weekly rotation.

The Breakdown: Why Mushrooms Are Magic 

Research published in the Journal of Food Science has shown that mushrooms are rich in glutamate, the amino acid responsible for the savory taste. The key to cooking mushrooms for maximum “meatiness” is to allow them to brown, either through roasting or pan-searing, which, like a steak, causes a Maillard reaction.

Scientists are also discovering more about the specific health benefits of mushrooms. Lion’s Mane mushrooms, for instance, are being investigated for their potential “nootropic” (cognitive enhancement) properties. But all mushrooms are also proving to have compounds that can support the immune system, such as beta-glucans.

5 Ways to Make Mushrooms the Star of Your Meal

Below are five ways to put mushrooms at the center of your meal, from the super hearty to the midweek light lunch.

The Best Portobello “Steak” Fajitas

Fajitas are huge in Texas and California, where skirt steak is king. However, if you want a smoky, charred fajita filling that really mimics that skirt steak, you can’t go wrong with mushrooms.

Ingredients: 

• 3 large Portobello mushroom caps (sliced into strips)
• 2 Bell peppers (red and green, sliced) 
• 1 Large yellow onion (sliced) 
• 3 tbsp Olive oil 
• 2 tsp Smoked paprika 
• 1 tsp Cumin 
• ½ tsp Chili powder 
• Salt and pepper to taste 
• Corn or flour tortillas 
• Optional: Avocado, fresh cilantro, lime wedges to garnish 

Procedure: 

1.In a small bowl, mix together the olive oil, smoked paprika, cumin, chili powder, salt, and pepper.
2.Toss the mushroom strips, peppers, and onions in the spice oil to coat.

3.Warm up a big cast-iron skillet on a medium high setting.      Add the veggies in batches, so as not to crowd them (crowding leads to steaming, not searing). Cook for about 6-8 minutes, until the mushrooms are tender and the peppers are charred.

4.Warm your tortillas, and pile the mixture high. Squeeze fresh lime juice over all to brighten the richness.

 Creamy Wild Mushroom Risotto

This is an Italian-American classic, and an exercise in the power of dried Porcini mushrooms as well as the meaty texture of fresh Cremini mushrooms.

Ingredients: 

• 1.5 cups Arborio rice 
• 1 lb Mixed mushrooms (Cremini, Shiitake, and Oyster)
• 5 cups Vegetable broth (warm) 
• ½ cup Dry white wine (Pinot Grigio or another white)
• 2 Shallots (finely minced) 
• 3 cloves Garlic (minced) 
• 4 tbsp Unsalted butter 
• ½ cup Grated Parmesan cheese 
• 2 tbsp Fresh thyme leaves 

Procedure: 

1. Sauté mushrooms in a large pot with 2 tablespoons of butter until browned and their moisture has evaporated. Remove mushrooms from the pot, leaving the remaining butter.
2. In the pot, melt the remaining butter and sauté shallots and garlic until translucent.
3. Add the Arborio rice, stirring for 2 minutes until the edges are translucent. Deglaze the pan with the white wine, stirring to incorporate it.
4. Add warm broth one ladle at a time, stirring constantly until liquid is absorbed. Only add another ladleful when the liquid has been absorbed.
5. After 20 mins, or when the rice is al dente, stir in the cooked mushrooms, Parmesan, and thyme.

 Crispy Oyster Mushroom “Fried Chicken”

Oyster mushrooms have a fibrous texture that, when deep-fried, is almost identical to chicken. Because of this, it’s a huge viral hit in NYC vegan restaurants.

Ingredients: 

• ½ lb Blue or Pearl Oyster mushrooms (clustered) 
• 1 cup All-purpose flour 
• ½ cup Cornstarch (optional, for extra crunch) 
• 1 cup Unsweetened almond milk + 1 tsp Apple cider vinegar (Vegan buttermilk)
• 1 tbsp Garlic powder 
• 1 tbsp Onion powder 
• ½ tsp Cayenne pepper 
• Neutral oil for frying (Canola or Grapeseed) 

Procedure: 

1. Whisk the almond milk and vinegar; set aside to curdle for 5 minutes.
2. In another bowl, whisk the flour, cornstarch, and spices.
3. Dip mushroom clusters into the wet mixture and then dredge thoroughly in the dry flour mix. Press the flour onto the mushrooms to create “nooks and crannies” in the breading.
4. Heat oil to 350°F. Fry the mushrooms for 3-5 minutes, until golden brown and shatter-crisp. Drain on a wire rack and season immediately with sea salt.

 Savory Lentil and Mushroom “Bolognese”

A high-protein pasta sauce that also stores really well Ingredients: 

• 8 oz Brown lentils, cooked 
• 8 oz Finely chopped mushrooms (pulse them in a food processor for a “minced meat” texture)
• 1 Jar (24 oz) Marinara sauce 
• 1 Carrot and 1 Celery stalk (finely diced)
• 1 tbsp Tomato paste 
• 1 tsp Dried oregano 
• Fresh basil, for garnish 

Procedure: 

1. Sauté the carrots, celery, and “minced” mushrooms in olive oil until the mushrooms are very dark and concentrated in flavor.
2. Stir in the tomato paste and oregano, cooking for 2 minutes.
3. Add the cooked lentils and marinara sauce and simmer on low for 15 minutes to marry the flavors.
4. Serve over whole-wheat spaghetti or zucchini noodles. 

Spinach and Shiitake Potstickers

A lighter, Asian-inspired dish to showcase the buttery texture of Shiitake mushrooms.

Ingredients: 

• 1 pack Gyoza or Dumpling wrappers 
• 2 cups Shiitake mushrooms (finely chopped) 
• 2 cups Fresh spinach (wilted and squeezed dry)
• 1 tbsp Fresh ginger (grated) 
• 2 tbsp Soy sauce 
• 1 tsp Sesame oil 
• 1 tbsp Cornstarch 

Procedure: 

1. Mix the chopped mushrooms, dried spinach, ginger, soy sauce, sesame oil, and cornstarch in a bowl.
2. Place a teaspoon of the mixture in the center of a wrapper.Apply a little water to the edges and fold to create a seal.
3. Pan-fry dumplings in a teaspoon of oil until the bottoms are brown. Add ¼ cup of water and cover with a lid to steam for 3 minutes.
4. Serve with a dipping sauce of soy sauce and chili oil.

FAQs 

Q: Should I wash my mushrooms with water? 

A: There is a long-held myth that you should not wash mushrooms because they are porous and will soak up water. But while this is true, a brief rinse right before cooking is totally fine. Just avoid letting them soak for a long time. If you don’t want to wash, just wipe them with a damp paper towel. That’s what professional chefs do. 

Q: Are mushroom stems edible?

A: Yes, The stems on Cremini and White Button mushrooms are just as good as the caps. For Shiitakes, the stems are too woody, so throw them in the freezer in a bag to make vegetable broth later.

Q: Which mushroom is the healthiest? 

A: Mushrooms are all very healthy. However, Oyster mushrooms contain more protein and fiber than most, while Maitake (Hen of the Wood) mushrooms are particularly high in Vitamin D, especially if they were exposed to UV light while growing.

Q: How do I get my mushrooms crispy instead of soggy? 

A: Mushrooms only get soggy if you salt them at the beginning or crowd the pan. High heat and space are your friends. Let the mushrooms brown in the pan before sprinkling on salt to finish.

Q: What are the top vegetarian options for protein?

A: MUSHROOMS, DUH. If you’ve been paying attention to anything in the kitchen lately, it’s a trend that has been inevitable for a while but seems to have really snowballed in the past couple of years. While processed, plant-based “meats” may sound cool and futuristic, we are here to show you that the better, healthier option has been there all along: the ever-versatile, ever-delicious mushroom.

Conclusion: Where to Go from Here 

Mushrooms are a powerhouse of nutrition, a sustainable source of vegetarian protein, and also one of the most delicious foods on the planet. From the “steak-y” flavor of Portobello to the “crispy” texture of the Oyster mushroom, the range of varieties in any modern American supermarket allows for endless creative potential in the kitchen. The best way to unlock the savory power of mushrooms is browning, but also don’t be afraid to combine them with bolder spices to pack a punch of flavor.