Savoury, flavour bomb sauteed mushroom recipe! A super easy, light, and filling weeknight dinner recipe. Made in just 15 minutes in one pot! Making this a perfect recipe for plant-based beginners. Let me show you how to cook mushrooms in a delicious lemon soy sauce. So you can reap the health benefits of mushrooms any day of the week!
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Flavour bomb sauteed mushroom recipe
Let me start by addressing the elephant in the room. My 4-year old HATES cooked or sauteed mushrooms so this meal is usually reserved for me and the mushroom loving family members. I actually don’t know how he is my child because mushrooms are one of my FAVOURITE foods ever. lol
But seriously, mushrooms are such a great addition when trying to go meatless. They are sooo rich in flavour, super satisfying and can be cooked and used in so many different ways. I still have not eaten all the variety of mushrooms available today.. have you?
In addition, they are LOADED with essential nutrients and have so many health benefits!
The health benefits of mushrooms!
Did you know that mushrooms are one of the only non-animal sources of vitamin D! They are rich in high-quality protein, dietary fibre, unsaturated fats, vitamins and minerals (1, 2). They are an inexpensive source of dietary protein (I am talking about the white, brown or portabello options because some types are HELL-OF-EXPENSIVE!).
Mushrooms are also super high in antioxidants, which capture free radicals that may be in your body. Antioxidants are important because excessive free-radicals can cause DNA damage which increases the risk of chronic diseases like cardiovascular disease and cancer (3)
While these health benefits are super cool and well known, mushrooms also have some other pretty awesome effects on our bodies. It has a protective effect on your liver, helps regulate blood sugar, and can help individuals with high cholesterol and hypertension (3).
FAST FUN FACT: FRIED CHICKEN MUSHROOM, yup you read that right. Did you know that there is a species of mushrooms that apparently tastes just like fried chicken! It’s even called ‘chicken of the woods” and you can read more about it here! However, be wary of this mushroom because for some people it can cause a bit of GI upset…
How to cook mushrooms without oil
This recipe is a no-fail method for cooking mushrooms. I promise you will get a delicious meal that is rich in flavour! While this sauteed mushroom recipe is done on the stove, but there are also many other ways to cook them. Grilled, microwaved or baked. Do not be afraid to experiment in your kitchen!
New research suggests that the nutrient content, like the vitamin D levels, is highest when mushrooms are exposed to short cooking times. For instance, microwaving and grilling were found to be the best cooking method for nutrient retention! Who knew..
Now while this recipe is cooked over the stove, make sure to keep the cooking time to a minimum. I stop cooking these when they just start to soften. And since you can eat mushrooms raw there really isn’t a big concern. Make sure you wash them well however, to ensure they are clean and free from any soil residue.
AtMyTable Kid approved rating scale
We are 2/3 for this recipe! Which is not bad actually. My middle guy refuses to even attempt to eat this sauteed mushroom recipe. But that’s OK. My oldest finally did try and and enjoyed this recipe. YAY and my littlest just eats anything (except mac n cheese, weirdo! JK)
Anyhoo, thanks for reading. If you are looking for more easy vegan family meals be sure to check out some of these:
- Spiced lentil buddah bowl
- 15 minute vegan butter chicken recipe
- 15 minute vegan alfredo pasta
- Vegan gluten free lasagna recipe
And please don’t forget to comment down below if you have tried this cooked mushroom sautee recipe. That would mean a lot to me! And tag me (@at.my.table) with your re-creations so I can share it over on Instagram!
Until then, tchau
Ingredients
- 10 brown button mushrooms
- 10 white button mushrooms
- 2 portobellow mushrooms
- 2 cloves garlic minced
- ¼ cup soy sauce (gluten free)
- ¼ cup lemon juice
- ¼ cup toasted sesame seeds
- pinch red pepper flakes (omit if kids are sensitive to spicy)
- 4 stalks green onion sliced
Instructions
- In a medium pan over medium high heat add in the soy sauce, half the lemon juice, and galric. Than saute the garlic for abour 2 minutes. Add in all the mushrooms.
- Cook the mushrooms until they begin to soften, usually around 5 minutes. Then remove from the heat. Sprinkle with the toasted sesame seeds and green onions.Serve with steamed rice or over your favourite toast or even as a burger topping!
Nutrition
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