6 Best Vegan Oyster Mushroom Recipes For Your Kids
We believe that most people will concur that mushrooms are simply delicious. Many conventionally meat-based dishes can be replaced with great success using them. There are a ridiculous number of different kinds of mushrooms, one for every situation! We're concentrating on oyster mushrooms today because of their adaptability. So let's try some delicious vegan oyster mushroom recipes. I hope your kids will love them all very much.
Nutrition Fact Of Oyster Mushrooms
Here's the nutritional content of 1 cup (86 grams) of raw P. ostreatus oyster mushrooms:
- Calories: 28
- Carbs: 5 grams
- Protein: 3 grams
- Fat: <1 gram
- Fiber: 2 grams
- Niacin: 27% of the Daily Value (DV)
- Pantothenic acid (vitamin B5): 22% of the DV
- Folate: 8% of the DV
- Choline: 8% of the DV
- Potassium: 8% of the DV
- Iron: 6% of the DV
- Phosphorus: 8% of the DV
- Zinc: 6% of the DV
Benefits Of Oyster Mushrooms
Promote Heart Health
According to research, whole foods high in fiber, like mushrooms, offer several health benefits while containing a few calories. This makes them an excellent choice for a healthy eating pattern. Increased fiber consumption has been linked in several studies to better heart health.
In a specific study, the authors noted that the presence of fiber in vegetables and other foods “makes them attractive targets for disease prevention and reduction of atherosclerosis and cardiovascular disease risk.
Improve Immune System: According to a small 2016 study, oyster mushrooms may improve immune function. Participants consumed an extract from oyster mushrooms for eight weeks as part of the study. Researchers discovered data after the study suggesting that the extract may have immune-boosting properties.
According to a different study, oyster mushrooms contain substances that function as immunomodulators to help control the immune system.
Reduce risk Of Cancer: Oyster mushrooms may have cancer-fighting abilities, according to some preliminary research. The growth and spread of breast cancer and colon cancer in human cells may be inhibited by oyster mushroom extract, according to a 2012 study. Scientists suggest that additional research is necessary to fully understand the relationship, which is the subject of ongoing research.
Properly Manages Metabolic Health
Medical professionals frequently advise the consumption of a diet high in fibre-rich vegetables as a way to achieve and maintain a healthy weight. However, mushrooms might also help you keep a better level of metabolic health.
One published study looked at the impact of edible mushrooms on obesity. “Regular consumption of mushrooms is effective in treating metabolic syndrome, including obesity,” the researchers said in their conclusion. However, they suggested combining the practice with regular exercise, dietary changes, and lifestyle adjustments.
Vegan Oyster Mushroom Recipes
1. Oyster Mushroom Steak Recipe
In the most incredible vegan steak recipe, we are using oyster mushrooms. There are only six essential ingredients required, and it cooks quickly. You can have a plant-based, vegetarian-friendly dinner ready in a few minutes.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 2
- Clusters oyster mushroom steak: 6
- Light avocado spray oil (to oil the cast iron skillet)
- Steak seasoning: ½ tsp (lightly sprinkle on each side of the oyster mushrooms)
- Salt: ⅛ tsp
- Black pepper: ⅛ tsp
- Sugar-free vegan steak sauce: ¼ cup (more if needed for serving)
- Cast iron skillet must first be heated on medium-high heat. Make that your oyster mushrooms are spotless and completely dry.
- Spray some avocado oil in the skillet once it's hot. Using a spatula, flatten the oyster mushrooms in the pan. When juices start to flow out and cook to a golden colour, continue to cook and press down. Upon turning, check to see if each side has a moderate amount of browning and is uniformly cooked.
- The mushrooms need to start flattening out and softening at this stage. The mushrooms should be seasoned on both sides with salt, pepper, and steak seasoning. For about a minute on each side, continue to cook the food (you might need to lower the heat). Be cautious not to burn.
- Next, using a brush, cover the steak of mushrooms with the sugar-free steak sauce. For a second time, flip over and lightly fry for approximately a minute on each side.
- Turn off the heat until the mushrooms are slightly browned and softened on all sides. Steak seasoning and sugar-free steak sauce should be brushed again onto the mushroom steaks before serving. Garnish with finely sliced green onions, if desired.
2. Oyster Mushroom Po' Boy
A classic sandwich from Louisiana is called a Po' Boy. The meat is placed on a baguette, and other toppings and sauce are added. The pickiest eaters will enjoy this vegan version of the Po' Boy. It is flavorful and has contrasting textures. The ideal meat substitute in this traditional dish is tender, meaty oyster mushrooms. Also included are tomatoes, fresh romaine lettuce, dill pickles, and a delectable vegan thousand island sauce. Try this vegan Po' Boy for lunch, supper, or a hearty late-night snack!
Prep time: 20 minutes | Cook time: 12 minutes | Total time: 32 minutes | Servings: 2
Ingredients For The Fried Oyster Mushrooms
- Ground flax: 2 tablespoons
- Water: 6 tablespoons
- Unsweetened non-dairy milk: 1 cup
- Apple cider vinegar: ¼ cup
- Vegan oyster sauce or vegan Worcestershire: 2 tablespoons
- Garlic powder: 2 tablespoons
- Dried basil: 2 tablespoons
- Ground white or black pepper: 1 teaspoon
- Oyster mushrooms: 8 oz (16 to 20 pieces)
- Vegetable oil: 4 to 6 cups for frying
Ingredients For The Breading
- Panko-style bread crumbs: ½ cup
- Cornmeal: ¼ cup
- All-purpose flour: ¼ cup
- Sea salt: 1 teaspoon
- Ground cayenne: 1 teaspoon
- Garlic powder: 1 teaspoon
- Dried basil: 1 teaspoon
- Smoked paprika: ½ teaspoon
- Ground pepper: ½ teaspoon
Ingredients For The Thousand Island
- Vegan mayonnaise: 1 cup
- Sweet green relish: ¼ cup
- Ketchup: 2 tablespoons
- Apple cider vinegar: 1 tablespoon
- Sambal oelek (chilli paste) or hot sauce: 1 tablespoon
- Onion powder: 1 tablespoon
- Chives: 2 tablespoons, finely chopped
Ingredients For The Sandwiches
- Hoagie or kaiser-style rolls: 4
- Thousand Island dressing
- Romaine lettuce: 2½ cups, finely chopped
- Vine tomatoes: 3, thinly sliced
- Dill pickles: 3, sliced into rounds
- Sea salt: ¼ teaspoon
- Ground pepper: ¼ teaspoon
- Mix the ground flax and water in a bowl, add the mushrooms and allow the mixture to sit for 10 minutes to thicken.
- The non-dairy milk, vinegar, oyster sauce, garlic powder, basil, and pepper should all be combined in a separate bowl. Make sure the mushrooms are completely covered in the marinade before adding the flax mixture and pouring it over them in a sizable zipper bag.
- Place in the fridge for at least 20 minutes. You could perhaps wait till the next day.
- Using a deep-frying thermometer, heat the oil in a heavy-bottomed saucepan to a temperature between 365°F and 375°F. The oil should be heated to the proper temperature when you bread the mushrooms.
- In a bowl, combine all the ingredients for the breading.
- Taking a few mushrooms out of the marinade, throw them straight in the breading, covering each side completely with breading using your hands. After placing each piece in the hot oil, cook it for two to three minutes.
- On paper towels, place the fried mushrooms to absorb the extra oil. Keep breading the mushrooms and frying them in tiny batches.
- Slice the buns in half, and toast, if desired, to assemble the sandwiches. On the interior of each roll, spread some Thousand Island. On one half of each bun, arrange the fried mushrooms, romaine lettuce, tomato slices, pickles, and pickles. Boost the Thousand Island dressing as needed. As soon as the oyster mushrooms are heated, serve them.
- In a 425°F oven, reheat leftover fried mushrooms for 10 to 12 minutes or until crisp.
3. Raw King Oyster Mushroom Calamari
This “calamari” appetizer is delicious and crowd-pleasing since it is crispy. In this dish, meaty mushrooms are used in place of fish, and the breading has been significantly improved in terms of nutrition. Instead of only bread crumbs, this calamari is seasoned with a blend of flax seeds, black salt, garlic, sage, parsley, and other herbs and spices. This meal goes well with a tart tomato dip and lots of lemons.
Prep time: 15 minutes | Cook time: 3 hours | 3¼ hours | Servings: 4
- King Oyster mushrooms: 6
- Extra virgin olive oil: 2 tablespoons
- Sea salt: ½ teaspoon
- Lemon juice: 1 tablespoon
- Ground golden flaxseed: ½ cup
- Dried basil: ½ teaspoon
- Dried oregano: ¼ teaspoon
- Garlic granules: ¼ teaspoon
- Onion granules: ¼ teaspoon
- Dried parsley flakes: ¼ teaspoon
- Dried sage: ⅛ teaspoon
- Dried marjoram: ⅛ teaspoon
- Dried thyme: ⅛ teaspoon
- Black salt: ⅛ teaspoon
- Chilli powder: ⅛ teaspoon
- Lemon pepper seasoning: ¼ teaspoon
- Sun-dried tomatoes: ¼ cup, soaked for at least 1 hour in warm water: ½ cup
- Crushed tomatoes: ¾ cup
- Wasabi: ¼ teaspoon
- Shallot: 1
- Garlic: 1 clove
- Lemon juice: 1 tablespoon
- Sea salt: ¼ teaspoon
- A pinch of black pepper
- Slice the mushroom stem into disks that are each ¼ inch thick. Caps are reusable for other purposes. The larger pieces should have a hole cut out of the center with a paring knife. Mix the olive oil, lemon juice, and salt with the mushroom rings. 30-minute marinating period.
- While that happens, prepare the “breading” mixture by mixing the flaxseed, herbs, chilli powder, and lemon pepper spice in a basin.
- To prepare the cocktail sauce, in the meantime, combine the soaked sun-dried tomatoes, crushed tomatoes, wasabi, shallot, garlic, lemon juice, salt, and pepper in a food processor and process until smooth. Incorporate water used to soak the sun-dried tomatoes to thin. Put the ingredients in a serving bowl and reserve.
- Add the mushrooms to the “breading mixture” after they have marinated, and toss to coat. A mesh dehydrator sheet should be used to support the “calamari.” Dehydrate till warm and somewhat crisp for roughly 3 to 5 hours at 115°F.
- Lemon wedges and calamari with cocktail sauce should be served on a serving dish.
4. Oyster Mushroom Ropa Vieja
One of the recognized national dishes of Cuba is ropa vieja. The phrase “ropa vieja” refers to old clothing or dirty rags in Spanish, and that's precisely how this pile of bliss feels.
Ropa Vieja can be veganized, but how? Mushrooms! Shredded oyster mushrooms. Check out the sizable oyster mushroom! To mimic dirty rags, you need to peel them apart, which works beautifully! It's impossible to go wrong with this dish's incredible flavours, including mushrooms, wine, capers, and olives.
Prep time: 15 minutes | Cook time: 3 hours | Total time: 1¼ hour | Servings: 2 plates
- Oyster mushrooms: 8 oz
- Sazon seasoning: ½ teaspoon
- Gluten-free, vegan white wine: ¼ cup
- Small onion: ½
- Red, orange and green pepper: ¼ each
- Clove garlic: 1
- Oregano: ½ teaspoon
- Smoked paprika: ½ teaspoon
- Tomato paste: 2 tablespoons
- Filtered water: ½ cup
- Roasted red peppers: ¼ cup
- Pitted green olives sliced thinly: ¼ cup
- Capers drained: 1 tablespoon
- Handful parsley for garnish
- From the stem to the cap, shred the oyster mushroom. After adding the Sazon seasoning and covering the skillet, add the shredded mushrooms.
- For five minutes, cook the shreds at medium heat. They will start to caramelize and release their liquid.
- Remove the skillet's cover, then use the white wine to make a deglazing sauce. Get all the flavorful bits off the pan's bottom with a wooden spoon.
- From the skillet, take out and set aside the mushrooms.
- Keep everything roughly the same size as you thinly slice the peppers lengthwise and half-moon the onion. Add to the pan and season with smoked paprika and oregano. Until they begin to soften, sauté in oil or water.
- On the onions and peppers, press the garlic. Add the tomato paste and stir once the garlic is fragrant. To release the flavour of the tomato paste, cook for one minute.
- Restock the pan with the water and the mushrooms. When the sauce is thick and fragrant, add the roasted peppers, olives, and capers. Cook everything together for a while.
- Serve with rice and top with freshly chopped parsley. Add turmeric and olive oil to a saucepan to make the rice look like in the photo. Add water, toss the dry rice until it is thoroughly coated, then cook it until done.
5. Puerto Rican Style Stewed Oyster Mushrooms
This hearty recipe is ideal for satisfying meat eaters and vegans when served over brown rice. This will make a delicious, savoury supper for your next family dinner.
Prep time: 15 minutes | Cook time: 60 minutes | Total time: 1¼ hour minutes | Servings: 4
- Vegetable broth: 2¾ cups
- Recaíto or sofrito: 4 tablespoons
- Oyster mushrooms: 6 oz
- Adobo plus extra for sprinkling: ½ teaspoon
- Tomato sauce: 1 cup
- Manzanilla olives: ½ cup
- Salt: ¼ teaspoon
- Black pepper: ¼ teaspoon
- Brown rice rinsed: 1 cup
Method To Make Brown Rice
- Over medium heat, warm a medium-sized saucepan.
- Add the vegetable broth and the rice and bring them to a boil.
- When the water is boiling, cover the pan, lower the heat to a simmer, and let the food cook for 40 minutes, or until the rice is soft and the liquid has been absorbed.
- Withdraw from the heat and leave aside.
Method To Make Stewed Oyster Mushrooms
- Place mushrooms on a plate and top with adobo.
- A medium-sized skillet is warmed up on the stovetop.
- Add the rice and ¼ cup of veggie broth.
- After one minute of cooking, add the tomato sauce, oyster mushrooms, manzanilla olives, ½ cup of vegetable broth, ½ teaspoon of adobo, salt, and black pepper.
- After bringing to a boil, simmer for ten minutes.
- Serve alongside brown rice.
6. Meaty Mushroom Shawarma With Tzatziki
It's time, in my opinion, for a vegan and healthy revamp of the mushroom shawarma/gyros! It turned out so well that it's now unquestionably my new favorite dish, especially when combined with some tasty vegan tzatziki!
Prep time: 5 minutes | Cook time: 25 minutes | Total time: 30 minutes | Servings: 2
Ingredients For The Meaty Mushrooms
- Oyster mushrooms: 18 oz
- Olive oil: 1 teaspoon
- Soy/tamari sauce: 3 tablespoons
- Barbecue spice: ½ teaspoon
- Garlic powder: ½ teaspoon
- Onion powder: ½ teaspoon
- Dash of cinnamon (optional)
- Dash of salt & cayenne pepper
Ingredients For The Vegan Tzatziki
- Coconut yogurt: 1 cup
- Shredded cucumber, drained: 1 cup (~¼ cup after draining)
- Garlic: 2 cloves minced
- Lemon juice: 2-3 tablespoons
- Fresh dill: 3 tablespoons, chopped
- Salt and pepper to taste
- Lebanese bread/pita
- Purple cabbage, sliced
- Tomatoes/cucumber, diced
- Set the oven's temperature to 350°F.
- Initially, prepare the mushrooms by stringing them together after pulling them apart (the larger the strings, the chunkier the meat – the mushrooms shrink in size while baking).
- Drain any extra water from the strings using your hands (or a dish towel).
- In a bowl, combine the spices, oil, and mushroom strings with a spoon or with your hands.
- Place the coated mushrooms onto a parchment paper-lined baking pan.
- 20 minutes of baking (stirring twice).
- While waiting, combine all the ingredients to make the tzatziki.
- Build your wraps after the mushrooms are finished cooking, then eat!
Storage And Food Safety
Oyster mushrooms should be kept in the refrigerator on a plate wrapped in plastic wrap or a plastic bag. Some folks put the mushrooms in the fridge in a paper bag. For about 4 to 7 days, fresh mushrooms should still be edible.
Additionally, you can dry mushrooms to extend their shelf life. Simply arrange sliced mushrooms on a baking sheet and bake them at 150°F for at least an hour to accomplish this.
Any fresh mushrooms that you won't use immediately should be frozen. Initially, boil them for 1 to 3 minutes. After that, thoroughly drain, place in freezer-safe bags, and seal.
Popular oyster mushrooms have been linked to several health advantages.
In addition to being very nutrient-dense, they may also support the health of the immune and cardiovascular systems, encourage healthy blood sugar regulation, and have anti-inflammatory and antioxidant effects.
Utilize these adaptable mushrooms in dishes like pasta, stews, and omelets to add more of them to your diet.
I trust you enjoyed this article about the 6 Best Vegan Oyster Mushroom Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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