Tasty Vegetarian and Vegan Mushroom Recipes
Every variety of mushroom has it's own unique flavor; from nutty to meaty and delicate to earthy, which is why so many vegans and vegetarians will use mushrooms as a main ingredient.
In fact, not only do mushrooms make an excellent substitute for meat when a fleshy, flavorful ingredient is required, but they also contain a few of the nutritional attributes found in some types of meat.
More importantly, however, mushrooms are devoid of the harmful substances, or the substances which should only be consumed in moderation, such as saturated fats, cholesterol and high levels of sodium.
Mushrooms are gluten-free, fat-free, very low in sodium, cholesterol-free and very low in calories. Nevertheless, mushrooms contain many beneficial and important nutrients; niacin, riboflavin, vitamin D, selenium and potassium to name but a few.
Included beneath you will find my four favorite vegan mushroom recipes: Vegan mushroom soup, vegan mushroom curry, vegan stuffed Portobello mushrooms and, finally, vegan mushroom gravy.
Personally, I prefer fresh mushrooms to dry, and as such have used fresh mushrooms in each dish. Nevertheless, if you'd prefer to substitute the fresh mushrooms with dried, just soak as directed and then cook as usual. I have also used a variety of mushrooms for each dish, which include shitake, chestnut, white mushrooms and portobello.
|Serving size: 100g|
|Calories from Fat||45|
|% Daily Value *|
|Fat 05 g||8%|
|Unsaturated fat 05 g|
|Carbohydrates 7 g||2%|
|Sugar 1 g|
|Fiber 4 g||16%|
|Protein 3 g||6%|
|Sodium 5 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Vegan Mushroom Soup with Roasted Pumpkin Seeds Recipe
This might sound like an odd combination, vegan mushroom soup with pumpkin seeds, but I assure you it's not. The pumpkin seeds, when roasted, add an extra dimension to the dish in addition to a bit of crunch.
I have not blended the soup until it is smooth, if you prefer a smoother consistency, however, just blend in batches before adding the soy milk and then return to the pan. Add the soy milk and heat gently for a couple of minutes.
- Prep time: 7 min
- Cook time: 16 min
- Ready in: 23 min
- Yields: Serves Two People
- 800 grams White and chestnut, chopped
- 1 medium onion, chopped
- 2 cups vegan stock
- 1/2 cup vegan white wine
- 1/4 cup soy milk
- 2 cloves garlic, chopped or grated
- 1/3 cup pumpkin seeds
- 1 tsp dried rosemary
- 1 1/2 tsp dried thyme
- 1 tsp ground coriander
- 1 tsp olive oil
- Pinch sea salt and black pepper, to taste
- Pre-heat the oven to gas mark 4, and spray a roasting tin with oil. Add the pumpkin seeds and place in the oven.
- In a suitably sized pan, heat the oil, garlic and herbs. When the garlic starts to change colour, add the mushrooms and onions and sweat down for three to four minutes, or until they begin to soften.
- When the onions and mushrooms have softened, add the stock and white wine. Bring to the boil, then cover and simmer for 8-10 minutes.
- After 8-10 minutes, remove the pumpkin seeds from the oven. Retain approximately 1 tbsp of seeds as you'll be using these for the garnish later. Add the remainder of the seeds to the pan.
- Cover and simmer for a further five minutes, then add the soy milk and simmer gently, uncovered, for 3-4 minutes.
- Ladle the soup into soup dishes and then garnish with remaining pumpkin seeds
Vegan Stuffed Portobello Mushrooms Recipe
Vegan stuffed mushrooms make a tasty starter, supper dish, or when served with an accompaniment a hearty main course. For obvious reasons, portobello mushrooms lend themselves to filling, but they are also very meaty with a strong flavor.
Some people believe that the gills and stems of portobello mushrooms as inedible, this is completely untrue! I have not removed the gills from the caps, however, should you prefer not to eat the gills, just remove them with a knife.
The measurements I have used are approximate, because as I'm sure you can appreciate, even though we may be using the same variety of mushrooms, they can vary in size.
Prep Time: 4 minutes
Cook Time: 15-18 minutes
Ready In: Approximately 20 minutes
Yield: Serves two as an accompaniment, or one as a supper dish/snack
- 2 large portobello mushrooms.
- 3 spring onions (scallions) chopped.
- 1/4 cup of wholewheat breadcrumbs
- 1 garlic clove, crushed or pressed
- 1/2 red pepper (capsicum) chopped into small cubes
- 1 tsp of cumin
- 1 tsp of ground coriander
- 1 tsp of oil
1. Pre-heat the oven to gas mark 5. Remove the stems from the mushrooms and put to one side. You'll be using them to stuff the caps later.
2. In a bowl, mix the pepper, spring onion, breadcrumbs, garlic, cumin and coriander. Chop the stems which you had removed earlier, finely and add to the bowl. Add a teaspoon of oil and mix the ingredients thoroughly.
3. Brush the caps with some oil. Divide the breadcrumb mixture between the two caps, place the caps into a roasting pan and put them into the oven.
4. Bake in the oven for approximately 15-18 minutes. Check them after about 10 minutes because cooking time will depend on the size of the mushrooms and whether you're using a fan assisted oven etc. The caps should have browned nicely, as should the filling.
5. Remove from the oven and serve immediately .
Vegan Mushroom Gravy
Clearly vegan mushroom gravy isn't a dish in itself, but makes a tasty accompaniment to a main meal. Likewise, this gravy makes an excellent base for casserole dishes and by adding just a few other ingredients, such as vegetables or beans, becomes a hearty vegetarian/vegan meal.
I have used a combination of portobello and chestnut mushrooms for this dish. Again, I have not removed the gills from the portobellos.
Prep Time: 2 minutes
Cook Time: 15 minutes
Ready in: Approximately 17 minutes
- 1 1/2 cups of portobello and chestnut mushrooms, roughly chopped.
- 1 small onion, chopped
- 2 cups of vegan stock.
- 1/3 cup of red (suitable for vegans) wine.
- 1 garlic clove, grated
- 1 tsp of dried thyme.
- 1 tsp of dried marjoram.
- 1 tbsp of oil.
- 1 tsp of vegan margarine.
- Sea salt and freshly ground black pepper to taste
1. In a suitably sized pan, heat the oil and margarine. Add the garlic and herbs. As the garlic starts to change colour, add the onions and mushrooms. Sweat for 3-4 minutes until the they have begun to soften.
2. Add the stock and bring to the boil. Turn the heat down and simmer for approximately five minutes.
3. Pour in the red wine and bring to the boil again. Turn down the heat and simmer for about 5-6 minutes.
4. After 5-6 minutes your vegan mushroom gravy should have reduced and thickened, it is at this point that it is ready to serve.
Vegan Mushroom Curry
This vegan mushroom curry is nutritious, tasty and incredibly easy to make. I have used shitake mushrooms in this recipe and, unlike portobello mushrooms, you will need to remove the stems. I have added baby corn, leeks and mangetout, which not only add additional nutrients to the dish, but a splash of color.
- I large leek, chopped.
- 2 cups of shitake mushrooms, stems removed.
- 2 cloves of garlic, pressed or chopped.
- 1/4 of a cup of coconut milk.
- 1/4 cup of vegan stock.
- 1/2 tsp of grated ginger.
- 1 tsp of garam masala.
- 2 tsp of curry powder.
- 5 ears of baby corn, halved.
- 5 pods of mangetout, halved.
- 1 tbsp of oil.
Prep Time: 5 minutes
Cook Time: 12 minutes
Ready in: 17 minutes
1. Heat the oil in a pan adding the ginger. Sauté the leeks, baby corn, mangetout and spices, until the vegetables soften. Add the mushrooms and then cook over a low heat for 4-5 minutes until they have softened too.
2. Add the stock and bring to the boil.
3. Turn down the heat, add the coconut milk and simmer for 5-6 minutes or until the sauce has thickened. Serve on a bed of rice.