The best mushroom substitutes for savory recipes- as well as the worst- from vegetable-based to protein-based alternative, along with tips on adding umami.
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- Why Replace Mushrooms
- Canned vs Fresh vs Dried
- Substitutes
- Protein-Based
- Vegetable-Based
- Not recommended
- How to Add Umami
- đź’¬ Comments
Why Replace Mushrooms
There are several reasons a person would want to replace mushrooms in mushroom recipes when cooking:
- First up is food allergies. Some people are allergic to or intolerant of mushrooms, making it crucial to find a a good substitute for mushrooms that has a similar taste and texture.
- Secondly, some mushrooms can pretty expensive, especially if they are not in season or belong to a specific variety that is difficult to find. (Looking at you, dried shiitake mushrooms and dried porcini shrooms!)
- Another reason is personal preference. Some people simply do not enjoy the taste, texture, or aroma of mushrooms. However, they still want to add depth, complexity and umami flavor to their recipes. (Mushrooms are umami powerhouses so another high in glutamates ingredient will be needed to replace them!)
- Lastly, you may just not have as many mushrooms as the recipe requires on hand!
Canned vs Fresh vs Dried
Dried Mushrooms and Rehydration
Dried mushrooms are a convenient alternative to fresh mushrooms, as they have a longer shelf life and can be easily rehydrated to their original form. They also retain most of their flavor and nutritional content, including vitamins, making them an excellent substitute.
In fact, dried mushrooms can often add more umami to a dish than its fresh counterpart. This is why Chinese people usually use dried shiitake mushrooms for soups instead of fresh. As such, if replacing fresh with dried mushrooms, you can slightly reduce the number added.
To rehydrate dried mushrooms, simply soak them in warm water for 20-30 minutes, drain, and squeeze out the excess liquid. (They can then be used in your recipe as you would with fresh mushrooms.
Canned Mushrooms
Canned mushrooms can also serve as a quick and easy substitute for fresh mushrooms, especially when you are short on time or have limited access to fresh produce.
They retain some of the texture and flavor of fresh mushrooms, but may not have the same firmness or earthy taste. Since canned mushrooms are precooked, they can be used directly in your recipes without any additional preparation. It is important to note that while canned mushrooms may have slightly lower vitamin content, they still provide a similar overall nutritional profile to their fresh counterparts.
Substitutes
Several vegetables, legumes and other foods are excellent substitutes for mushrooms, providing a similar earthy flavor, texture, or bulk to soups, stews, casseroles, stir-fries, and more.
Each of these alternatives has unique benefits, which I’ll write more about below. The best replacement would depend on the type of mushroom the original recipe calls for, whether it be cremini mushrooms or porcini mushrooms.
The 2 top things to remember when replacing mushrooms are:
​1. Mushrooms contain a lot of moisture, which they release when cooked. You may need to alter the cooking times if your mushroom substitute is not as rich in water.
2. Mushrooms are high in glutamates and thus add a lot of umami to the dish. If your chosen substitute is not rich in umami, you will need to add a flavor enhancer to help it out (see the section on “How to Add Umami” below.)
When selecting a good replacement for mushrooms, remember to consider the dish’s specific requirements and how the chosen alternative might affect the overall flavor and texture. With a little creativity and experimentation, there is a good alternative for any mushroom recipe!
Protein-Based
When looking for the best mushroom substitutes, there are several good protein-based alternatives.
Meat
Let’s start with the most unusual substitute- meat!
Mushrooms, especially oyster mushrooms, portobello mushrooms and eryngii mushrooms, are often used as a meat substitute due to their meaty texture.
As such, the opposite holds true and meat is also a good option to replace mushrooms in some recipes, such as these soy butter king oyster mushrooms.
Tofu
Tofu is a great replacement for mushrooms as the 2 have a similar texture. Moreover, like white mushrooms, tofu has a mild flavor. It’s also readily available at most grocery stores.
This versatile soy-based vegetarian protein readily absorbs the flavors of the seasonings and ingredients it is cooked with. This makes it an excellent choice for many dishes, as it can easily mimic the texture of mushrooms while taking on the flavors of the dish. An example is when teriyaki tofu is served in place of teriyaki chicken!
Like mushrooms, tofu has a high protein content (9 grams per 3-ounce serving), making it a nutritious option for meat-free meals.
How to use
To use tofu as a mushroom substitute, gently press the surface of the tofu with a paper towel to remove excess moisture. Cut it into cubes or slices to match the desired size and texture of the mushrooms in the original dish. You can then sauté, bake, or add it to soups, stews, and stir-fries as needed. Use it to replace mushrooms in a 1:1 ratio.
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However, unlike mushrooms, tofu does not have much umami, so you would need to supplement it with something high in glutamates, such as light soy sauce or nutritional yeast. (See “How to add Umami” below.)
Note: I don’t recommend using silken tofu as a substitute because it is very soft and can be difficult to handle. (It also has a very different texture from cooked mushrooms.) Use firm or exra-firm tofu instead.
Tempeh
Tempeh, another soy-based vegetarian protein, shares some similarities with tofu in terms of texture and adaptability. (It is less readily available than tofu though- you may need to go to a Health shop to get it.)
However, it has a nuttier, more pronounced flavor, and a firmer, chewier texture that can work well in place of mushrooms in some dishes.
How to Use
To use tempeh as a mushroom substitute, slice or crumble it and then add it to your dish, allowing it to absorb the flavors and seasonings present in the recipe.
Chickpeas and Lentils
Chickpeas, also known as garbanzo beans, and lentils are 2 protein-rich legumes that can serve as mushroom substitutes in various dishes.
Both offer a variety of nutrients and health benefits, including fiber, iron, and protein, making them nutritious alternatives to mushrooms in vegetarian and vegan recipes.
How to Use
To use chickpeas or lentils as a mushroom substitute, simply cook them according to package directions and then add them to your dish in place of mushrooms in a 1:1 ratio. Chickpeas can be used whole or mashed and you can use green, brown or red lentils.
Do make sure the chickpeas are thoroughly cooked, as they will take longer to cook through as compared to shrooms!
Seitan
Seitan, also known as wheat gluten, is a high-protein vegetarian substitute that can mimic the firm texture and savory taste of mushrooms in certain dishes. Made from wheat protein, seitan offers a dense, chewy consistency that can hold up well in various cooking methods, making it an ideal in place of mushrooms in dishes like stir-fries, stews, and many Asian-inspired recipes.
To use seitan as a mushroom substitute, slice or cube it and then add it to your dish, allowing it to absorb the flavors of the other ingredients being used. Keep in mind, however, that seitan is not suitable for those with gluten sensitivities or celiac disease.
Walnuts
Walnuts can be a suitable substitute for mushrooms in recipes where a meaty texture is desired.
How to Use
To achieve the most mushroom-like texture, soak the walnuts in water overnight, then grind or chop them into smaller pieces. They can be used in various dishes, such as veggie burgers and meatless meatballs. While walnuts are not an exact replacement for mushrooms, they provide healthy fats, proteins, and vitamins that can enhance the nutritional value of your dish.
Vegetable-Based
Zucchini
Zucchini is a versatile and easily available mushroom substitute that works well in various dishes like pasta, pizza, and soups.
How to Use
Replace mushrooms with zucchini at a 1:1 ratio.
Like mushroom, zucchini is high in moisture. To use zucchini as a mushroom alternative, remove the moisture content by sprinkling salt on the flesh and allowing it to “sweat” for up to 30 minutes. This prevents the zucchini from releasing water and becoming soggy during cooking.
Eggplant
Eggplants are another excellent option for replacing mushrooms, particularly in dishes that require a meaty texture, such as pasta sauce. (Eggplants, like mushrooms, are often used to replace meat in vegetarain recipes.)
Their earthy and slightly bitter flavor complement many recipes. To use eggplants as a substitute, simply cut and cook them as you would normally do with mushrooms. (Eggplants will require a longer cooking time than mushrooms though.)
Squash
Both butternut squash and other types of squash are a good mushroom substitute in soups, stews, and casseroles.
They have a similar earthy flavor and absorb other ingredients’ flavors when cooked. To use squash, cut it into equal-sized pieces and cook as per the recipe’s requirements. It has a slightly sweeter taste compared to mushrooms, so you may want to slightly reduce the amount of sugar used.
Carrots
While carrots do not have a similar flavor to mushrooms, they can still be a suitable substitute in terms of texture and appearance to bulk up a recipe. They have a sweet and earthy taste that works well in soups, stews, and stir-fries.
How to Use
Simply chop carrots into bite-sized pieces and cook them as per your recipe. Replace in a 1:! ratio.
Do note that the cooking time for carrots will be longer than that of mushrooms (if you want to get the carrots soft.)
Bell Pepper
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Bell peppers can be used as an alternative to mushrooms, offering a slightly sweet and sometimes tangy flavor profile. They work well to add volume to dishes such as stir-fries, pasta, and casseroles.
How to Use
You can choose from green, red, yellow, or orange bell peppers. Remove the seeds, and cut into strips or pieces before cooking.
Potatoes
Potatoes, particularly Russet potatoes, can replace mushrooms in some dishes.
Their starchy texture and mild, earthy taste make them a suitable choice for casseroles, gratins, and stews. Do note that some of the starch will bleed into the sauce, making it thicker (as compared to if you had just used mushrooms.)
How to Use
Replace in a 1:1 ratio, but do ensure the potatoes are thoroughly cooked!
Onion
If you don’t have any of the above, Onions can be a suitable mushroom substitute in some dishes, offering a distinct and aromatic flavor. They work well in soups, stews, and stir-fries where the dish’s main flavor components are not heavily reliant on mushrooms.
How to Use
Chop and sauté the onions until they have softened can yield a texture similar to that of mushrooms.
To make a better substitute, caramelize the onions slowly over low heat till they soften and develop a rich brown color and flavor. (This process can take up to 45 minutes, but it enhances the natural sweetness of the onions and creates a similar texture to cooked mushrooms.) Caramelized onions can be a great substitute for mushrooms, especially when it comes to their savory taste and texture.
Leeks
Leeks have a subtle, sweet, and mild onion taste that adds a depth of flavor to many dishes in place of mushrooms. They work well in soups, stews, and other savory recipes.
How to Use
To use leeks, chop them into small pieces and sauté until soft.
Not recommended
Sun-Dried Tomatoes
Some people use sun-dried tomatoes as a mushroom substitute, which confuses me! They add a tangy, sweet, and slightly acidic flavor to dishes which is nothing like mushroom flavor!
Artichoke Hearts
Similarly, artichoke hearts is another mushroom substitute that I do not recommend. (The only dish I can think of where it may work is pizza.)
Artichoke hearts have a strong unique flavor that is mildly nutty and slightly tangy flavor which would not work with many recipes. Unlike mushrooms, which are quite universally accepted, artichoke hearts are quite polarising: you either hate them or love them!
How to Add Umami
As previously mentioned, mushrooms are umami powerhouses, and some of the substitutes above will need some help in the umami department. You can pair them with 1 of the flavor enhancers below to better substitute for mushrooms:
Note: Umami, often referred to as the fifth taste, is characterized by a savory and rich flavor profile. Foods that are high in umami contain a lot of Glutamates. The most famous example would be MSG!
Soy Sauce
Soy sauce, be it light soy, dark soy, sweet soy, or thick soy is rich in glutamates. It’s a great way to add umami to recipes, though note that the various types of soy sauce are not entirely interchangeable (you’ll need to modify them slightly if replacing light soy with dakr soy, for example.)
Miso
Miso is a fermented soybean paste that imparts an earthy and savory taste to dishes, making it an excellent choice for enhancing umami flavors.
It can be easily incorporated into pasta dishes, soups, and salads, offering a similar depth of flavor that mushrooms provide. Miso also boasts nutritional benefits due to its fermentation process, which contributes to a healthy gut microbiome.
Broth
Beef broth, chicken broth, pork broth or even vegetable stock is another alternative that brings out a rich, meaty flavor in dishes.
As a substitute for mushrooms, adding stock and broth to stews and stir-fries can amplify the savory flavor to compensate for replacing the mushrooms.
Umami Seasoning
Umami seasoning, such as MSG, is a cheap seasoning that imparts a savory flavor on foods without altering their natural taste, which is why it is used in so many Chinese takeaways.
This seasoning can be used in various recipes, including those that typically call for mushrooms, to intensify the umami and savory notes and make the dish more flavorful.
Now that you know all about the best mushroom substitutes, which of these will you be using?
Source: https://gardencourte.com
Categories: Recipe