By Katie Schroeder & Beth Olson
Meatless Mondays, a practice started to encourage more variety and sustainability in the average American’s diet, are a great way to add some variety to your Monday meals. You may have thought we forgot about them, but here we are to make a triumphant return, and with one of my favorite meat substitutes: Mushrooms! These delicious fungi are extremely versatile and make for a nutritious addition to any meal. With over 300 edible species, mushroom varieties provide not only a multitude of flavors and textures, but also an assortment of important nutrients.
Mushrooms, in many ways, contribute to a meal in the same ways meat do, providing a rich source of iron, an umami flavor (a Japanese word used to describe a strongly savory flavor), and hearty texture. Mushrooms do not, however, contribute protein to the diet like meat (or some other plants) do. The most protein rich variety contain about 1-2% of the recommended daily intake of protein compared to chicken breast which contains 60-70%. Although not a great source of protein themselves, when paired with a protein rich food such as beans or a chickpea pasta, it can make a very complete meal, full of flavor, vitamins and protein.
The unique varieties of mushrooms each have their strengths in terms of providing different nutrients, flavors and textures to meals. These are just a few varieties that you may choose to use on your Meatless Monday.
- Shiitake: Common in East Asian cooking, the shiitake mushrooms are a great source of vitamin D (one of the only vegetable sources) and work wonderfully in a stir fry.
- Morels: A great source of iron, providing up to 68% of your daily value, these mushrooms are often delicious in a creamy pasta dish such as a cheesy linguine. Using chickpea or any protein pasta here will give you a meal with more protein! Many companies are now producing pasta made from chickpeas that contain up to 17g of protein per serving.
- Portabella: One of the more well-known mushroom varieties, the portabella can be grilled and seasoned like a steak and served alongside some potatoes, baked beans, and a green veg such as brussels sprouts. This can give you the joy of summer grilling while making a more sustainable choice, and one with far less saturated fat than an actual steak!
Mushrooms are a great excuse to try a new recipe for a Meatless Monday or as an addition to any meal. They contribute many important vitamins and minerals and may be an opportunity to try something new. Don’t forget to pair with a source of protein if using them as a complete meal. Here is a link to more nutrition facts about Mushrooms. Happy Meatless Monday everyone!
To read more about Meatless Mondays, click here! Tune in next month for Chickpeas.