Laura Smith
Mushrooms are widely used in cooking due to their rich umami flavour and meaty texture. However, some people dislike the taste, texture, or aroma of mushrooms, are allergic to them, or find them too expensive. Fortunately, there are many substitutes that can be used instead of mushrooms, such as eggplant, zucchini, tofu, tempeh, lentils, and meat. These substitutes can be chosen based on their similarity in texture or flavour to mushrooms, or simply based on their ability to add bulk to a dish.
| Characteristics | Values |
|---|---|
| Reason for replacement | Food allergies, personal preference, or cost |
| Texture | Similar texture to eggplant, tofu, tempeh, potatoes, and cauliflower |
| Taste | Mushrooms have an earthy, meaty taste. Tofu, tempeh, and beans are mild in taste. |
| Use case | Mushrooms are used in soups, stir-fries, stews, and pasta. They can be replaced with tofu, tempeh, beans, lentils, leeks, potatoes, and eggplant in these dishes. |
| Ratio | A 1:1 ratio of tofu, eggplant, zucchini, sun-dried tomatoes, olives, and leeks can be used to replace mushrooms. |
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What You'll Learn
Eggplant/aubergine
Eggplant, also known as aubergine, is a vegetable that can be used as a replacement for mushrooms in a variety of dishes. It has a spongy texture and a slightly bitter taste. When substituting eggplant for mushrooms, it is important to achieve a similar texture by cooking the eggplant until it is tender but not mushy, aiming for a meaty bite. Salting the eggplant before cooking can help draw out moisture and reduce bitterness, making the texture more similar to mushrooms.
Eggplant can be used as a substitute for mushrooms in dishes such as pasta, stews, and stir-fries. It is versatile and can be sautéed, grilled, or baked to bring out its natural flavour without overwhelming other ingredients. One of the key advantages of using eggplant as a replacement for mushrooms is its ability to absorb flavours and oils, making it suitable for dishes that rely on the intermingling of flavours.
When using eggplant as a substitute for mushrooms, cooks should be careful not to overcook it, especially in soups and stews, as it can become soggy and break down. However, when cooked properly, eggplant can effectively replace mushrooms in a variety of dishes due to its similar texture and ability to absorb flavours.
Eggplant can also be used as a vegan or vegetarian-friendly substitute for mushroom-based components in dishes. It is a hearty substitute that can add bulk to a dish while seamlessly integrating and absorbing the surrounding flavours. This makes eggplant a good option for those avoiding mushrooms due to allergies, dietary preferences, or simply looking for a change in taste or texture.
In summary, eggplant is a versatile and satisfying substitute for mushrooms in many dishes due to its ability to mimic the texture and absorb flavours. By using the appropriate cooking techniques and aiming for a similar texture, cooks can effectively replace mushrooms with eggplant in a 1:1 ratio.
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Tofu
If you are looking for alternatives to tofu, you can try a variety of nuts and seeds, beans, or mushrooms themselves.
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Tempeh
There are several types of tempeh that can be used in place of mushrooms, including soybean, black bean, and chickpea tempeh. When preparing tempeh in place of mushrooms, it is important to note that tempeh tends to absorb sauces readily. As such, it is advisable to store the tempeh separately from the sauce if you are not going to eat the dish right away.
One popular recipe that uses tempeh in place of mushrooms is the Lemon-Dijon Tempeh and Mushrooms by Dianne Wenz. This dish is suitable for date nights, dinner parties, or a simple weeknight supper. The recipe involves slicing the tempeh, sprinkling it with salt and pepper, and frying it until browned. The mushroom mixture is prepared by whisking together vegetable stock, lemon juice, non-dairy milk, and minced garlic, and then simmering the mixture over medium heat. The dish is served hot, with two tempeh slices on a plate, and spooning half of the mushroom mixture over it.
Another tasty recipe that uses tempeh is the Tempeh in Creamy Mushroom Coconut Sauce. This recipe involves marinating the tempeh in a mixture of soy sauce, maple syrup, and garlic, and then stir-frying it until browned. The creamy mushroom coconut sauce is made by frying onions and garlic until golden brown, and then adding sliced mushrooms and cooking until browned. This dish is flavorful, earthy, and cozy, and provides 20g of protein per serving.
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Beans
White Beans
White beans can be used in recipes that call for mushrooms, especially if you're looking for a meaty texture without actually using meat. They also provide protein and a creamy, rich texture to the dish. You can sauté white beans with mushrooms and herbs for a simple weeknight meal. This combination goes well with pasta and Parmesan cheese or as an open-faced sandwich on sprouted bread.
Green Beans
Green beans, also known as string beans or haricot vert, are another option for replacing mushrooms. They are a versatile vegetable that can be enjoyed hot or cold. While they are typically in season from May through September, they can be found year-round in supermarkets. Green beans can be sautéed with mushrooms and served as a side dish, or used in a vegan green bean curry. For a more substantial meal, try a cumin green bean and mushroom stir-fry, which showcases the versatility of cumin and brings out the earthiness of the mushrooms.
Other forms of beans, such as canned or dried beans, can also be used as a base for dishes that typically include mushrooms. For example, you could use canned beans in a beef Wellington recipe instead of duxelles, or dried beans in a soup or stew to add bulk and a similar texture to what mushrooms would provide.
When using beans as a replacement for mushrooms, it's important to consider the dish's overall flavour profile and texture. Beans may not provide the same umami flavour as mushrooms, so you may need to adjust seasoning or add other ingredients to enhance the taste. Additionally, certain types of beans may require different cooking methods to achieve the desired texture.
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Meat
Mushrooms are a popular meat substitute due to their rich, umami flavour and meaty texture. They are low in calories and cholesterol, nutrient-rich, and provide a good source of vitamins and minerals such as selenium, zinc, and vitamin B. They are also environmentally friendly, requiring minimal light and water to grow.
When substituting mushrooms for meat, it is important to consider the type of mushroom and the preparation method. Finely chopping the mushrooms is recommended, and cooking them in olive oil before adding them to the dish. For a milder mushroom flavour, white button mushrooms can be used, while cremini mushrooms will provide a slightly stronger taste. King oyster mushrooms are a popular choice for meat substitution due to their substantial size, firm texture, and ability to absorb flavours. Other varieties such as shiitake and portobello mushrooms are also known for their meaty taste and texture.
The ratio of mushrooms to meat can vary depending on the dish. For meatballs and burgers, a ratio of 8 ounces of mushrooms to 1 pound of meat is suggested, while a 1-to-1 ratio can be used for casseroles or sauces. In dishes with a large amount of meat, replacing a quarter to half of the meat with mushrooms can reduce calories while retaining flavour and texture.
Mushrooms can be used as a substitute for various types of meat, including beef, pork, lamb, turkey, and chicken. They are versatile and can be incorporated into a wide range of recipes such as tacos, stuffed peppers, calzones, and burgers. For example, sliced and seared king oyster mushrooms can be used in place of scallops, while portobello mushrooms make a good meat substitute in burgers and sandwiches. Shiitake mushrooms are suitable for stir-fries, soups, and vegan dishes like Mapo Tofu, where they can mimic the texture and flavour of pork.
While mushrooms provide a tasty and healthy alternative to meat, it is important to note that they are not a significant source of protein. To ensure a balanced meal, it is recommended to combine mushrooms with other protein sources such as beans or tofu, especially for those with higher protein requirements.
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Frequently asked questions
Mushrooms are often used in stir-fries because of their meaty texture. If you don't like mushrooms, you could replace them with tofu, tempeh, or eggplant.
Mushrooms add an earthy, savoury flavour to soups. You could replace them with lentils, which have a similar taste, or with tofu, which will absorb the flavours of the other ingredients.
Mushrooms are commonly added to stews for their texture and flavour. If you don't want to include them, you could use eggplant, but be careful not to overcook it, as it can get soggy. You could also use leeks, which have a sweet flavour and a mild, earthy taste.
Mushrooms are often used in pasta because they add an umami flavour. If you don't like them, you could replace them with sun-dried tomatoes, which have a similar texture, or with artichoke hearts, which have a similar taste.
