Hearty, Healthy Vegan Mushroom Recipe Roundup

This is an ode to the edible mushroom. This post reveals details about the powerful health benefits of mushrooms and provides delicious whole food plant based mushroom recipes below.

Updated 09/27/2022

It's a fun way to celebrate National Mushroom Day on Oct 15th. We encourage you to learn how simple and economical it is to plan for and eat more mushrooms throughout the year.

Mushrooms are a favorite in my house, because they are: 

1. easy to prepare

2. scrumptious

3. adaptable and replace unhealthy ingredients found in many conventional recipes

4. low in calories

5. low in carbohydrates

6. low fat

7. low sodium

8. a healthy source of plant protein

9. cholesterol and gluten free

10. whole food and vegan

11. healing and have disease prevention properties 

12. economical

Don't you just love button, shiitake, baby bella, cremini, and porcini mushrooms? I've discovered a single Portobello mushroom contains more potassium than a banana.

Mushrooms provide other important nutrients, including selenium. This antioxidant protects cells from damage that might lead to chronic diseases and strengthens the immune system. 

Mushrooms are a good source of riboflavin, niacin, vitamin D, proteins, copper, and fiber. See more health benefits here and here.

Mushrooms are neither fruit nor vegetable, but are botanically classified as a fungi and considered a vegetable for nutrition. 

The textures and tastes are pleasing to the palate. Mushrooms can replace meat or other animal products in any recipe you choose. 

When put to the test, this study shows that mushrooms are as filling and satisfying as meat.

Season and roast mushrooms covered, and they stay juicy (they are made up of 90% water). Here's tips about seasoning without using salt. 

Even though mushrooms are commonly white or brown, these colors are a healthy exception to the rule to eat the colors of the rainbow. 

Edible mushrooms grow into many shapes, sizes, and flavors. Each  of the 200 or so edible mushroom varieties packs a powerful nutritional punch.  

Warning: Don't forage for or eat wild mushrooms, unless they have been examined by a mushroom expert. Some varieties of wild mushrooms are poisonous. Better to be safe than sorry.

Mushrooms have a long history as a food source with healing capacities. Research posted on Medical News Today indicates incorporating mushrooms into your meals, even in small portions (three quarters of a cup cooked and served twice a week), appears to have lowered the risk of mild cognitive impairment (MCI) in the age sixty and older group who were studied. MCI is a condition which often precedes Alzheimer's disease. 

An additional study suggests various compounds in mushrooms helps reduce inflammation and prevent and fight breast cancer, hepatocellular carcinoma, uterine cervix cancer, pancreatic cancer, gastric cancer, and acute leukemia. 

This food when combined with a healthy diet and active lifestyle can help prevent cardiovascular disease too.

Presenting the Hearty, Healthy Vegan Mushroom Recipe Roundup

To start the recipe ball rolling... this recipe comes from the Minimalist Baker #Minimalist Baker. It's for Caramelized Shiitake Mushroom Risotto.  You can make this creamy, rich, and delicious dish without the guilt, because it has such nutritious ingredients. 

Next on the lineup is Vegan Green Bean Casserole, perfect for a side dish at an autumn or winter holiday feast or as the star of a simple mid-week meal. It's from Diane Smith at #plantbasedcooking.

Here's a wonderful recipe from Sarah at Making Thyme for Health. Vegan Porcini Mushroom Gravy is a yummy recipe that's pictured with mashed potatoes. It's vegan, gluten free, grain free, nut free, and soy free, and appeals to old and young alike.

See this fabulous recipe for Mushroom Bisque from Judee Algazi, the blogger at Gluten Free A-Z Blog . This soup cooks up fast, tastes rich and delicious, yet it's vegan and gluten free. 

Broccoli and Mushroom Stir Fry comes from the recipe designers at Skinny Ms.  It looks and tastes great, and uses many nutritious, delicious ingredients for a one pot meal.

Next is a roundup post from this blog that first appeared on May 15, 2019. Recipes for Remarkable Vegan Meatballs has three mouthwatering recipes that include mushrooms.

Last but not least is my recipe for Marinated Mushroom and Red Pepper Sandwich at Colors 4 Health.

Marinated Mushroom and Red Pepper Sandwich by Nancy Andres

Ingredients:

Marinade

1/2 cup balsamic vinegar

1 Tablespoons extra virgin olive oil

4 cloves garlic chopped

1 Tablespoon fresh lemon juice

1 Tablespoon Dijon mustard

1 Tablespoon Maple syrup

1 teaspoon fresh parsley or 1/2 teaspoon dried parsley

1 teaspoon fresh oregano or 1/2 teaspoon dried oregano

fresh ground black pepper to taste

Other ingredients:

8 oz. of any type mushroom you have on hand (I used baby bellas)  cleaned and chopped

1 red pepper cleaned and chopped

Sandwich Fixings:

4 slices any variety of bread or 2 rolls (I used gluten free vegan)

Lettuce leaf

Sliced tomato

Sliced red onion

optional: guacamole, sprouts, shredded carrot, and hummus

How to Make It:

1. Sauté chopped garlic in one Tablespoon of oil until lightly browned. Then whisk all marinade ingredients together, until they are thoroughly blended.

2. Place items marked "other ingredients" in a glass or stainless casserole or baking dish. Toss in the marinade and mix well. 

3. Cover casserole dish and refrigerate for at least 1 hour. Please note the longer you leave ingredients in marinade, the more tasty it becomes (up to one day).

4. When you're ready to cook, preheat oven to 375 degrees F. Cook dish covered for 30-45 minutes. If mushrooms and peppers are fork tender they are ready. If not, cook another 15 minutes and test again.

5. Scoop out portions with a slotted spoon and use the sandwich fixings to make up your sandwiches. This recipe will serve 2 people. The picture above shows it being served with a side of fresh organic corn. Double the recipe amounts to serve four people. 

Another way to eat vegan marinated mushroom and red peppers is to place the mixture including the cooked marinade on a bed of brown rice (pictured with fresh asparagus at the top of this post).

Wishing you bon appetite and much inspiration as you create many luscious, healthy mushroom dishes throughout the year.

Do you enjoy eating mushrooms?  Please comment below. I appreciate every comment, but do not publish those that have links in them. Thanks for understanding.

Which variety of mushrooms do you like best and why?

What recipes mentioned above will you try?

Do you have any recipe tips you'd be willing to share? Please include them in your comment as well.

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