15 Healthy Mushroom Recipes That Make Fantastic Dinners
Plant-based eating has become much more popular in recent years, and lately, it seems like every day there’s a new meat analog to try. While these new options — often made from soy protein — usually taste great, plant-based meat substitutes tend to contain a lot of different ingredients, some of which are heavily processed. But there’s one meat substitute that’s been around for thousands of years, and its healthfulness is never up for debate: mushrooms. They’re richly textured — silky and firm — and whether you’re vegetarian or just want to incorporate more plant-based, healthy mushroom recipes into your diet, we’ve found some of the best ones for you.
In addition to containing a host of important vitamins and minerals, mushrooms have been shown to have protective effects on the brain in older people, they support healthy immune responses and decrease inflammation, and they’re even associated with lowered levels of depression in those who eat them. These healthy mushroom recipes are a great choice when you want to stick to healthy whole foods to replace meat in a main course.
Everyone who’s into plant-based eating knows about jackfruit pulled pork, but as it turns out, oyster mushrooms do an equally good job of cooking down into a pull-able meat substitute. And unlike jackfruit, which is generally sold in a can, you can get them fresh (which is pretty much always a healthier choice). Use any barbecue sauce you like; there are many available now without refined sugar if that’s something you’re trying to avoid. This mushroom pulled pork would be great inside corn tortillas, or as a filling inside a multigrain sandwich.
Mushrooms, quinoa, and French lentils combine to make a hearty, stew-like main in this lentil soup with quinoa and mushrooms. For anyone who’s on the fence about lentils because they don’t love the mushy texture, consider giving French green lentils a try. Known as “vegan caviar,” they don’t break down as much as brown or pink ones, and have a faintly nutty, peppery flavor. Fresh thyme and balsamic vinegar add a punch to the cremini mushrooms, which stand up nicely to cooking without losing texture.
By skipping the breading that usually accompanies an air fryer mushroom dish, you get an easy main course that’s simple and straightforward (not to mention healthier). We love this seasoning combo that includes avocado oil, tamari, and garlic. To make them, all you have to do is toss the mushrooms with the seasoning mixture, then air fry for about 20 minutes. Serve this tangy, crispy mushroom dish over a whole grain like forbidden rice or teff, or atop an alternative pasta like lentil or brown rice.
Fried spring rolls are delicious, but they’re wanting in terms of health. Instead, consider this fresh summer roll version, which is everything you could hope for in a light entree. Swap the light brown sugar for coconut sugar, and you’ve got a pretty impeccably healthful roll. Sesame oil and freshly grated ginger ensure you’ll get all the classic flavors of a typical spring roll, but it’s the oyster mushroom as the main ingredient that makes the roll really shine. The dipping sauce is quick and easy to make, too.
Taco Tuesday is a staple in countless homes — and for good reason! Tacos are a delicious dinner, and allow everyone to mix and match their toppings. These mushroom tacos utilize chewy, big portabellas instead of meat, and are seasoned with fresh jalapeño, shallot, and garlic. Topped with red cabbage, fresh avocado, cilantro, and even more jalapeño, they’re bound to be a spicy hit at your next taco night.
This healthy mushroom recipe had us at the word “truffle,” but then it earned our respect with its fabulously healthy ingredient list. Greek yogurt, whole wheat flour, and portabella mushrooms in an egg benedict? Sign us up for brunch! By making your own English muffins, you’ll have the toastiest, chewiest version possible, and a hollandaise composed mainly of yogurt can only improve upon things further. Portabellas have the perfect shape to slip in place of Canadian bacon, and they’ll leave you feeling much more nourished.
If you’ve never heard of chicken of the woods mushrooms, you’re missing out. Different from hen of the woods, which are darker and thinner, this mushroom both looks, and yes, tastes a little like chicken. You can air fry or pan fry these chicken of the woods wings, and either way, the spice mixture will give you a zesty chicken wing experience. The herb mixture of sage, thyme, oregano, and dill is complemented by the addition of nutritional yeast, which adds an umami quality to this crunchy wing. Swap the flour for a more healthful choice, such as brown rice or chickpea flour, to make these even more rewarding.
One of our favorite healthy mushroom recipes, this masala mushroom curry is a Punjabi style dish that cooks button mushrooms in a spiced tomato sauce. Cumin seed, cardamom, cinnamon, and Indian bay leaf are just a few of the incredibly flavorful ingredients in this curry, which is a fabulous way to branch out from the standard yellow type most of us are familiar with. You can make it in an Instant Pot, which will guarantee a soft and silky texture, or on the stove. For some added protein, feel free to toss in some cubed, pressed tofu.
Vegetable loafs have come a long way since the bland 70s versions, as evidenced in this mushroom-walnut meatless loaf with ketchup glaze. With so many healthier versions of ketchup on the market these days, the glaze can be anything but that old-fashioned sugar bomb we remember from loaves of years past. Fiber-rich flax helps bind the loaf, and rolled oats provide lightness so it doesn’t get too heavy feeling. Swap the cooked rice for a cooked whole grain to get even more bang for your buck.
Stir fries are the perfect quick, weeknight meal, and are a super easy way to make a vegetable-focused dinner. This thirty minute portobello mushroom stir fry uses lime juice and ginger for brightness and tang, and maple syrup as a sweetener. Bell pepper, broccolini, and onion complement the mushrooms well, but you could swap in any other vegetables you have on hand — zucchini, broccoli, and kale would all work equally well. With the suggested brown or cauliflower rice and sesame seeds for serving, this is a nutrient-dense meal in a bowl.
Provided you have some leftover cooked chicken on hand, this healthy mushroom stroganoff takes just twenty minutes to come together. It uses always accessible button mushrooms — and a full pound of them, at that. Because Greek yogurt takes the place of the usual sour cream, this stroganoff sauce has more protein and less fat than the usual version. We love the recipe author’s suggestion of serving it over whole wheat noodles, but brown rice or lentil pastas would also be great.
Though risotto is generally made with white arborio rice, this farro risotto with mushrooms and peas opts for whole grain farro instead. We love that it’s made in only one pan, and takes just forty minutes in total. The mushrooms in this are baby bella, which are also known as creminis. Peas are a nice source of plant protein, and add a comforting element to the risotto, too. Full of vegetable stock and whole foods, this is a risotto that’s elevated in nutrition above the norm.
This quinoa bowl with kimchi, miso mushrooms, and crispy broccoli makes use of shiitake mushrooms, which were first cultivated in China over a thousand years ago. If you’re trying to get more healthy mushroom recipes into your diet, consider shiitakes — they contain compounds that have been shown to lower cholesterol levels. These shiitakes are flavored heavily with white miso, rice wine vinegar, and sake, making for a powerful punch over quinoa. And if you’ve been looking to sneak more probiotics into your diet, adding kimchi to a meal is a simple, delicious way to accomplish that. We love that the broccoli is seasoned with trendy, spicy gochujang, as well.
Sure, zoodles have been around for awhile now, but the garlic mushrooms in this one pan zucchini noodles dish breathe new life into the spiralized vegetable. This recipe is excellent for picky eaters since it’s very simply seasoned with healthy coconut aminos and pepper flakes. With just two tablespoons of garlic for two cups of sliced mushrooms, the garlic taste won’t overpower that of the fresh zucchini.
Simple chicken broth is the base of this ginger and spring onion egg drop soup, which contains a full cup of sliced creminis. Egg drop soup is high in protein — especially for such a light soup — and it has a delightfully soft texture. The hearty half cup of scallions brings a lot of crunch and sharp onion flavor to the soup, and the minced fresh ginger ensures this easy soup has plenty of flavor. And since it takes only fifteen minutes from start to finish, you can have this ready for dinner even on a busy evening.
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