Eggs aren’t the only way to get your morning protein. If you’re vegan that you’ve probably received the look at least once. You know, the one of disbelief as someone looks at you and asks, ‘ But where do you get your protein from?’ It’s a frustrating process trying to explain the many ways in which a vegan can get protein into their diet without the consumption of meat, but by then people have already made up their minds that you’ll be deficient in protein and become severely ill by living as a vegan. What most people don’t know is that mushrooms are packed with protein so we’ve whipped up some of our favourite protein-packed mushroom dishes that are perfect for vegans!
Nut-stuffed mushrooms
Serves 4
Preparation time: 25 minutes
Cooking time: 5-8 minutes
INGREDIENTS
5 fresh Portobello mushrooms, cleaned and trimmed (1 per person plus 1 extra mushroom for the stuffing)
1 large onion
2 garlic cloves
2 tsp Canola/Olive oil
60g mixed unsalted nuts (brazils***/hazelnuts/almonds/walnuts)
1 tbsp. margarine
½ tsp. dried thyme
½ tsp. dried rosemary
1 tbsp. chopped fresh herbs e.g. parsley, fennel, dill, chives
Salt and pepper to taste.
METHOD
Cut the stems from the mushrooms and finely dice these along with one whole mushroom.
Preheat the oven to 200°C.
Finely dice the onion and crush the garlic cloves.
Place the onion and garlic in a saucepan with the Canola/Olive oil and sweat them in the oil until the onion is soft and beginning to brown. Add the chopped mushroom stalks and sweat the vegetables for a few more minutes.
Lightly toast the mixed nuts in a medium oven or grill and remove the skins.
Grind the mixed nuts fairly finely in a food processor or using a mortar and pestle and add to the pan along with the margarine, dried herbs, fresh herbs and salt and pepper to taste. Mix to combine.
Place the field mushrooms, stem side up, on a baking tray. Divide the mixture between the mushrooms and spread over the surface of each one.
Bake in the oven for 5-8 minutes or until the tops are beginning to brown and the mushrooms are just cooked. Serve 2-3 mushrooms on each plate along with a salad garnish.
Mushroom and potato curry
Serves: 4
Preparation: 15 minutes
Cooking: 40 minutes
INGREDIENTS
45ml oil
1 onion, chopped
45ml curry powder
3 cloves garlic, crushed
20ml Turmeric
pinch cinnamon
1 bay leaf
15ml tomato paste
500g Mixed mushrooms
750g baby potatoes, cooked, peeled and cut into quarters
salt and pepper
METHOD
Heat the oil in a pan and fry the onion until soft and lightly brown.
Add curry powder, garlic, turmeric, cinnamon and bay leaf and lightly fry for 1 to 2 minutes.
Add tomato paste and stir until mixed.
Add the mushrooms and cook gently till tender.
Add mushroom curry mixture to the potatoes and gently simmer until cooked through.
Season with salt and pepper.
Serve with a green salad
Mushroom & Lentil Bolognese
Serves 4-6
45ml olive oil
2 garlic cloves, halved
1 onion, diced
1 carrot, diced
1 celery stick, diced
1 leek, chopped
250g button mushrooms, sliced
2 tomatoes, deseeded and diced
a few fresh thyme stems
375ml vegetable liquid stock
1 (400g) jar tomato-based pasta sauce
1 (410g) can lentils, drained
15ml fresh parsley, chopped
To Serve:
Heat the oil in a pan and gently fry the onions and garlic for 5 minutes.
Add the carrot, celery, leek and cook for 3 minutes.
Increase the heat and fry the mushrooms for 5 minutes.
Add the tomatoes, thyme, stock and pasta sauce. Simmer for 10-15 minutes.
Stir in the lentils and chopped parsley.
Serve the courgetti topped with the Bolognese, Parmesan cheese and extra parsley if desired.
For more recipes click here!
