This era, more than any other, is all about fitness. Sales of gym memberships, workout equipment and outfits, and protein powder shakes have significantly gone up in the last decade. Social media platforms and different video streaming websites are filled with content on losing weight, staying fit, and eating well.
Apart from working towards bodily fitness, today’s consumer is also relatively much aware about the consequences of their diet. Even a simple stay-at-home mom wants to know exactly what ingredients go into their child’s meal and what that ingredient could potentially do to them.
Moreover, people across the globe have become self-aware of how a complete dependency on an animal-based diet and the dairy industry impacts the environment and other living species.
Due to these reasons, the global trend of living a plant-based life and cooking delicious vegan meals has skyrocketed. Whether one holds back from consuming meat due to religious reasons or simply because they want to detach themselves from depending on other animal species for their diet, veganism across the globe is on the fast track.
The humble mushroom has been called the ultimate ingredient that has the potential to replace the need for animal-produced meat completely. Not only does it pack a similar nutritious value, but surprisingly, it can also have the same texture as meat. As a matter of fact, many people consuming mushrooms as part of a meal are unable to tell the difference between the delicious fungi and a piece of meat.
Mushrooms have been able to break the stereotypical perception people have about veganism being only about leafy vegetable salads and green juices. Instead, in reality, people who eat mushrooms as a meat substitute never express going through any struggle of holding back the urge to eat meat.
Moreover, different types of mushrooms can allow a person to experiment with their everyday cooking and consume all of their favorite highly nutritious meals without having to compromise on taste, quality, and texture.
Continue reading to learn about why mushrooms are called the ultimate meat substitute. Moreover, in this article, you will come across five mouth-watering popular recipes that are completely plant based and revolve around mushrooms.
Let’s get started!
Why Are Mushrooms Called the Ultimate Meat Substitute?
Mushrooms and animal-produced meat have completely different origins and hence do not have the exact same nutritional value. As a matter of fact, mushrooms contain relatively less protein, zinc, Vitamin B-12, and iron. However, this does not mean that a person essentially needs to add animal meat to their diet to get these nutrients.
Instead, a cup of mushrooms is able to offer several other nutrients that help a person stay fit, healthy,, and fully energized. A cup of mushrooms essentially contains the following nutritional value:
- 2.3 grams of protein
- 0.2 grams of fat
- 0.7 grams of fiber
- 1.3 grams of sugar
- 2.3 grams of carbohydrate
The plant protein helps gain muscle mass and keep the body’s fat reserves low. The mushroom fiber helps greatly with digestive issues and helps prevent health problems like chronic constipation, hemorrhoids, anal fissures etc.
Mushrooms are also rich sources of minerals such as magnesium, phosphorus, copper, selenium, thiamine, etc.
Moreover, mushrooms have far fewer calories (only 15 calories in a full cup of mushrooms) and less fat compared to animal meat. This makes them ideal for people looking to lose weight and live a healthy lifestyle. One can either replace a portion of their daily meat intake with mushrooms, or can completely eliminate meat from their diet and fully switch to consuming mushrooms as part of their everyday meals.
Apart from the nutritional value that mushrooms can offer to a person’s daily diet, one of the main reasons that mushrooms are constantly called the meat for vegetarians is due to its meaty texture.
Mushrooms are able to add a unique flavor called ‘umami’ which makes them an excellent alternative to meat additions in popular recipes such as pastas, beef stews, salads, pizza, etc.
Furthermore, depending on a diet that contains a lot of red meat can result in uric acid issues, swelling of the feet, and can also increase a person’s risk of getting cancer. Hence, one should try to switch to mushrooms as often as possible to prevent such dangerous health complications and live a healthy life.
Top Five Popular Recipes that Use Mushrooms as a Meat Substitute
Mushroom and Garlic Spaghetti Pasta with Sesame Seeds and Tomato Sauce
No matter where you live on this planet, the one thing that connects you with the rest of the world is the mutual love for pasta. Whether you live in Italy or are visiting Japan, you will be pleasantly surprised to see the different types of pasta dishes that exist in different regions and countries of the world.
Pasta is reportedly one of the most common dishes people order at a restaurant. Moreover, vegan pasta dishes that are made from plant-based pasta, vegan cheese, natural ingredients, and mushrooms have taken the world by storm.
Here’s one of the most popular and delicious spaghetti pasta recipes that you might have come across. This spaghetti is low in calories and fats and packed with healthy nutrients to keep you and loved ones energized throughout the day.
For a hearty serving of our forever favorite mushroom and garlic spaghetti with sesame seeds and tomato sauce pasta, you need the following ingredients:
- Vegan spaghetti
- Shitake and canned button mushrooms
- Four garlics
- Garlic powder
- Tomato sauce can
- Cherry tomatoes
- Vegan parmigiana cheese
- Sesame seeds
- Olive oil
- Onions
- Soy sauce
- Italian herb seasoning
Follow the following steps to prepare this tasty vegan spaghetti:
- Put a pan on a low medium flame and heat some olive oil.
- Chop some red onion and fry until golden.
- For the tomato sauce, add half a canned tomato sauce, salt, pepper, and soy sauce to the pan and mix well. Turn off the heat and put the pan aside.
- Remove the heads of four full garlic pieces and place them on a baking tray. Drizzle some olive oil and salt on the garlic and bake for 45 minutes.
- Remove the garlic from the tray and squeeze out the roasted garlic flesh into a blender.
- Add half a cup of chopped button mushrooms, and the tomato sauce into the blender and mix until a smooth creamy sauce is made.
- Put a pot on a medium flame and add water, two teaspoons of oil, and salt. Put your spaghetti in the pot and let it cook until soft.
- Drain the spaghetti and save some pasta water for later.
- In a large pan, roast some sliced shiitake mushrooms in olive oil. Pour the garlic and tomato sauce from the blender into the pan and stir. Put the boiled spaghetti into the pan and use silicone tongs to gently mix the spaghetti with the sauce and the shitake mushrooms.
- Plate the hot spaghetti on a platter and add half a cup of vegan parmesan cheese on top.
- Once the cheese has melted, add some Italian seasoning and two tablespoons of sesame seeds on top.
To truly enjoy this mouth-watering mushroom spaghetti dish, pair your meal with a side of garlic bread and chilled peach iced tea.
Vegan Mushroom and Bean Burger Patty
A big misconception that many people have about vegans is that they constantly have to hold back from enjoying their favorite meals. In reality, people living a plant-based lifestyle have just as many delicious food items to choose from; these just have fewer calories, and at times, are much healthier.
We bring you one incredible vegan burger patty recipe that will cater to all your fast-food cravings. This mushroom and bean burger patty can be eaten as part of a burger, inside tacos, or individually with rice as well.
Moreover, this mushroom and bean patty is absolutely easy to make, and does not lack texture or flavor. To dive right into this handy mushroom burger patty recipe, you need the following ingredients:
- Vegetable oil
- One small golden onion
- Three garlic cloves
- Cumin
- Green onions
- One cup diced mushrooms
- Vegan egg replacer
- One can of drained pinto beans
- Salt and pepper
- Fresh parsley
- Burger buns
Follow the following recipe to prepare three to four mushroom and bean burger patties:
- Place a pan on a medium low flame and heat up some olive oil.
- Chop some garlic cloves and onion, and fry until golden.
- Into the same pan, add some chopped green onions, a pinch of cumin, and a cup of chopped mushrooms. Add a little more olive oil and cook until the mushrooms turn brown. Turn off the heat and place the pan aside.
- In a bowl, add your vegan egg replacer and some warm water. Mix until a foamy ‘eggy’ mixture is formed.
- In a separate bowl, use a fork to mash the pinto beans until they form into a mushy state. You can also use a food processor, but make sure to not grind the beans into a thin pasta.
- Combine the mashed beans and the egg replacer mixture, and mix well.
- Add your cooked mushroom and onion mixture into the bean and egg replacer mixture. Mix until a homogenous mixture is formed.
- Put some olive oil on your hands and take a scoop of the mixture. Form a ball in your hands and press the ball flat onto a greased tray to form a patty. Repeat this step to form three to four patties.
- Put the pan on a medium flame and heat up some olive oil. Put the vegan burger patties on the pan and fry each side for two to three minutes, until they turn crispy and golden-brown.
- Remove the patties and place them on the burger buns. Add any blend of vegan sauces that you like and enjoy the best mushroom burger you could ever dream of.
Mushroom, Garlic, and Vegan Cheese Toasties
Oftentimes, mushrooms remind people of expensive and decadent dishes for fancy events. However, the truth is that mushrooms can also be used to make simple five-minute midday snacks.
One super easy and well-loved vegan snack that we can vouch for any day is our mushroom, garlic, and vegan cheese toasty. To prepare this easy snack, you need the following ingredients:
- Your choice of sliced mushrooms. Ours most recommended type for this toasty snack is the cremini mushroom
- Garlic cloves
- Garlic powder
- Olive oil
- Vegan cheddar and parmesan cheese
- Two thick slices of bread. We recommend multigrain bread slices for extra texture and flavor
- Vegan butter spray
- Tomato sauce
- Salt and pepper
Follow the following steps to make two mushroom toasties:
- Put a skillet on a medium-low flame and pour some olive oil.
- Add one tablespoon minced garlic and half a cup sliced cremini mushrooms. Fry well until the mushrooms turn a golden-brown shade.
- Grease a baking dish and place the two multigrain bread slices on top.
- Spray some vegan butter onto either side of the toast.
- Put one teaspoon of tomato on the top sides of the toast and add half a cup vegan cheddar cheese on top.
- Pour the fried mushroom and garlic mixture on top of the cheese and press with a fork or your fingers so no ingredients spill over.
- Add a dash of salt and pepper on top and bake the toasts for 15 minutes.
- Place the toasts on a dish and sprinkle some parmigiana cheese and garlic powder on top.
Eat these toasties with a cold coffee beverage and enjoy.
Vegetarian Wild Mushroom Pizza
Vegan pizza is not only popular among people who follow strict plant-based diets, but it is also equally loved by people who otherwise would have no reservations regarding eating meat.
The mushrooms in the vegan pizza offer the perfect meaty texture and delicious flavor that takes the consumer’s experience up a notch. When combined with natural tomato sauce and garlic, the pizza becomes an ideal example of mouth-watering culinary perfection.
To prepare a vegetarian wild mushroom pizza, you need the following ingredients:
- Pizza dough. You can choose to prepare your own or purchase ready-made dough from your nearest grocery store
- One can of mushrooms
- Sliced and pitted olives
- Minced garlic
- Canned corn
- Canned tomato paste
- sauce
- Fresh baby spinach
- Vegan mozzarella and parmesan cheese
- Salt, pepper, and garlic powder
- Vegan butter
Follow the following steps to prepare your vegan pizza:
- Grease a pan with vegan butter and roll out your pizza dough into the pan. Use your fingers to even out the dough so that it’s flat and has a homogenous thickness.
- Put a pan on a low flame and heat some olive oil. Add three tablespoons of minced garlic and a can of tomato paste. Mix well.
- Add salt and pepper for taste and remove the pizza sauce from the heat.
- Pour and spread the pizza sauce onto the pizza dough and make sure to cover every part.
- In a bowl, add a can of sliced mushrooms and half a cup melted vegan butter. Toss the mushrooms in the butter until they are fully coated.
- Pour the buttery mushrooms onto the pizza and spread out evenly.
- Add some sliced olives, baby spinach leaves, corn, and one cup mozzarella cheese on top.
- Bake the pizza for 8 to 12 minutes.
- Remove the pizza from the oven and add some garlic powder and vegan parmesan cheese on top. Pair the pizza with a cold vegan ranch dip sauce and coca cola, and enjoy the most addictive mushroom pizza out there.
Thick and Creamy Mushroom Gravy
Who doesn’t like a good thick mushroom gravy served with biscuits? We know we do!
A crunchy bite of a thick biscuit dipped into the hot creamy mushroom gravy, yum! This simple vegan recipe will have you and your family completely hooked in no time.
To make the thick vegan mushroom gravy, you need the following ingredients:
- Unsweetened almond milk
- Vegetable stock
- Vegan butter roux
- Green onions
- Rosemary
- Vegan butter
- Garlic powder
- Two cups of baby bella mushrooms
Follow the following steps to prepare the gravy:
- Put a pan on a medium flame and pour a cup of unsweetened almond milk
- As the milk begins to boil, add your baby bella mushrooms, vegan butter, chopped green onions, salt, and pepper. Bring the mixture to a boil until the milk thickens around the ingredients.
- Add one teaspoon of garlic powder and mix well.
Pour the thick mushroom gravy onto freshly baked biscuits and enjoy. This snack will be the ultimate vegan comfort food for that day you need some extra self-love.
Vegan Spring Rolls with Mushroom Stuffing
Our mushroom stuffed vegan spring rolls are an excellent snack for the entire family. They barely take 15 to 20 minutes to make and are a much healthier version of traditional spring rolls.
For a serving of six to eight mushroom stuffed spring rolls, you need the following ingredients:
- One cup of mushrooms
- Canned beans
- Sliced carrots
- Tomato sauce
- Green onions
- Garlic powder
- Vegan butter spray
- Sesame seeds
- Rice paper sheets
Follow the following recipe to prepare your vegan spring rolls:
- Heat some olive oil in a pan on a low flame. Fry finely chopped mushrooms, beans, green onions, and carrots for three to five minutes.
- Pour the fried ingredients into a bowl and add two teaspoons of tomato sauce, one tablespoon of garlic powder, one tablespoon of sesame seeds, and mix well.
- Mash half a can of drained pinto beans with a fork and combine with the mushroom mixture.
- Place 8 to 12 rectangular rice paper sheets on a greased tray and add a spoonful of the prepared mushroom stuffing on each of the rice paper sheet.
- Roll the sheets from all sides to secure the mushroom stuffing inside.
- Spray some vegan butter onto a medium-flame pan, and shallow fry the rice paper spring rolls for 5 to 10 minutes, until they turn crispy from all sides.
