Onion And Mushroom: Which Is The Better Superfood?

Mushrooms and onions are both versatile ingredients that can be used in a variety of dishes. They can be cooked in many ways, but one popular method is sautéing. Sautéed mushrooms and onions make a great side dish or topping for grilled meats and are often served with mashed potatoes or pasta. While mushrooms and onions share some nutritional qualities, such as similar amounts of calories and Vitamin A, they also have distinct differences in their nutrient profiles. For example, mushrooms offer higher levels of Vitamin D, riboflavin, niacin, and Vitamin B12.

Sauteed mushrooms and onions

Ingredients:

• Mushrooms (any variety, such as white, cremini, portobello, or a mix)
• Onion (large yellow or brown onion)
• Garlic
• Olive oil
• Butter
• Worcestershire sauce (optional)
• White wine (optional)
• Soy sauce (optional)
• Salt and pepper
• Fresh herbs (parsley, thyme)

Instructions:

• Clean the mushrooms with a damp paper towel or a brush to remove any dirt. Do not rinse with water as this can make them watery and slimy. Slice the mushrooms evenly to ensure consistent cooking.
• Thinly slice the onion. Some recipes suggest caramelizing the onions for added flavor.
• Mince or crush the garlic.
• Melt butter and heat olive oil in a large skillet or pan over medium-high heat. Some recipes suggest adding Worcestershire sauce at this stage.
• Add the mushrooms and saute until they start to turn golden brown. This may take around 5 minutes. Stir frequently to prevent burning.
• Add the onions and continue sauteing until the onions are translucent and lightly browned on the edges. This should take another 5 minutes. Stir frequently.
• In the final minute of cooking, add the garlic and reduce the heat to low. Sauteing the garlic for just 30 seconds adds flavor without burning.
• Season with salt and pepper to taste. You can also add soy sauce and a splash of white wine for extra flavor.
• Finally, sprinkle with fresh herbs like parsley or thyme, and your sauteed mushrooms and onions are ready to serve!

Tips:

• Sauteing the onions first is also an option, as they take longer to cook than garlic.
• Saute the mushrooms on high heat to prevent them from becoming watery.
• This dish is versatile and can be made vegan and gluten-free by omitting butter and cream.
• It can be served as a side, topping, or filling for various dishes, including steak, chicken, burgers, sandwiches, and more.

Caramelising onions

Caramelised onions are a versatile ingredient that can be used in a variety of dishes, from dips to soups, pizzas, sandwiches, burgers, and more. They add a rich, sweet, and umami flavour to any dish. While they are easy to make, they do take time—at least 45 minutes to an hour—for the natural sugars in the onions to caramelise.

To start, cut off about half an inch from the stem ends of the onions and cut off the roots. Place the onions with the cut side down and cut them in half through the root end. Peel off the onion peels, then lay the onions with the cut side down again and make angled cuts into each onion, aiming for the centre. Make the cuts as thick or thin as you like, but avoid cutting through the root end as it will hold the onion together. Then, cut a "V" into the root end to remove the tough root holding the slices together. The slices should be as even as possible so that they cook at the same rate.

Next, heat some olive oil or a combination of olive oil and butter in a large cast-iron skillet or a thick-bottomed sauté pan over medium heat. Add the onions and cook for about 5 minutes, stirring frequently, until they soften. Sprinkle some salt over the onions and, if you like, a little sugar to help with the caramelisation. Continue to cook the onions over low to medium-low heat for 30 minutes to an hour, stirring every few minutes. If the onions start to stick to the pan, let them brown a little, but stir before they burn. If the onions are drying out, you can add a little water to the pan.

Once the onions are brown and tender, turn up the heat to medium and stir constantly, scraping up the browned bits from the bottom of the pan. You can also deglaze the pan with wine or balsamic vinegar for additional flavour. When the onions have reached your desired colour, they are ready to be served or stored. Caramelised onions can be refrigerated for up to a week or frozen for up to two to three months.

Cooking order

There are differing opinions on the cooking order of onions and mushrooms. Some sources suggest that onions should be cooked first, while others recommend starting with mushrooms. Here is a detailed guide on the cooking order for onions and mushrooms:

Cooking Onions First:

This method is supported by several sources, who suggest that sautéing onions first allows them to brown or caramelize properly. Onions typically require a longer cooking time to soften and develop their sweet flavour. By cooking them first, you can ensure they are cooked through before adding the mushrooms. Here's a suggested cooking order:

• Slice the onion into strips or dice it, depending on your preference.
• Heat a pan with olive oil or butter over medium to medium-high heat.
• Add the onion to the pan and sauté for about 2 minutes, stirring frequently, until it starts to brown or caramelize.
• Add the mushrooms and continue cooking, stirring occasionally.
• Season with salt, pepper, and other seasonings like Worcestershire sauce or soy sauce.
• Cook until the mushrooms are tender and most of the liquid has evaporated.
• Optionally, add garlic towards the end to prevent burning and add a splash of lemon juice for brightness.

Cooking Mushrooms First:

Some cooks prefer to start with mushrooms due to their high moisture content. Mushrooms release a lot of water during cooking, and cooking them first allows this liquid to evaporate without affecting the onions. Here's how you can cook mushrooms first:

• Clean and slice the mushrooms evenly.
• Heat a pan with olive oil or butter over medium-high heat.
• Add the mushrooms to the pan and sauté until they start to turn golden brown, stirring occasionally.
• Remove the mushrooms from the pan and set them aside temporarily.
• Add the onions to the pan and sauté until they become translucent and start to brown.
• Return the mushrooms to the pan and continue cooking together, adding seasonings like salt, pepper, and herbs.
• Cook until everything is tender and cooked to your desired level of doneness.

Remember, the cooking order can also depend on personal preference and the specific dish you are preparing. Feel free to experiment with different techniques to find the method that suits your taste and cooking style best.

Seasoning

Sauteed mushrooms and onions make a great side dish and can be served with grilled steak, mashed potatoes, pasta, burgers, and more. They can also be used as a topping for pizza. The dish is vegan and gluten-free if butter and cream are not used.

To make sauteed mushrooms and onions, start by melting butter or extra virgin olive oil in a large skillet over medium to medium-high heat. Add sliced onions and cook until soft and starting to brown or caramelize. Then, add the mushrooms and cook until they are tender and golden brown. This may take some time, as mushrooms release a lot of moisture and will need to reduce it before browning.

For seasoning, you can add salt and pepper, fresh or dried herbs like thyme, rosemary, or parsley, and spices like red chile powder or red pepper flakes. You can also add Italian seasoning, Worcestershire sauce, lemon zest, and a squeeze of lemon juice. For a richer sauce, you can stir in heavy cream and grated parmesan cheese.

The key to successful sauteed mushrooms and onions is to have everything prepped and ready to go, as the dish cooks quickly. It is also important not to burn the butter and to stir frequently to prevent burning.

Storing leftovers

Mushrooms

Leftover mushrooms can be stored in the refrigerator or freezer. However, it is not recommended to freeze raw mushrooms as they will turn soggy. To freeze leftover mushrooms, it is best to first sauté or blanch them with some butter. They can then be stored in the freezer for up to a year.

Onions

Onions can be stored in the refrigerator or freezer, depending on whether they are whole, halved, sliced, or chopped. Whole, raw onions are best stored in a cool, dry, and well-ventilated place, such as a cellar, pantry, unheated basement, or garage. They can also be stored in the refrigerator, but this may result in softer onions as they absorb moisture. At room temperature, whole, raw onions will last two to four weeks.

Halved, sliced, or chopped raw onions, on the other hand, should be stored in an airtight container or resealable plastic bag in the refrigerator, where they will last seven to ten days. They can also be stored in the freezer to extend their shelf life. Cooked onions should be stored in an airtight container and refrigerated, lasting up to four days.

Frequently asked questions