A Quick Trip to Umami Heaven
Craving a dish that’s bursting with savory, earthy flavor but comes together in a flash? Look no further! This Shiitake Mushroom, Kale, and Sesame Sauté is a weeknight wonder. We’re harnessing the incredible ‘meaty’ texture and deep, woodsy flavor of shiitake mushrooms and pairing them with nutrient-packed kale and sweet red bell pepper. A simple, elegant sauce of tamari, rice vinegar, and mirin brings everything together, while a sprinkle of toasted sesame seeds adds the perfect nutty finish. It’s a vibrant, satisfying side dish or a light main course that proves healthy eating can be incredibly delicious.
Ingredients
• Makes 2 1/2 cups / 625 mL
• 2 teaspoons / 10 mL coconut or olive oil
• 1 teaspoon / 5 mL toasted sesame oil
• 2 cups / 500 mL sliced shiitake mushrooms, stems removed
• 6 cups / 1.5 L sliced kale leaves
• 1 cup / 250 mL chopped red bell pepper
• 1 tablespoon / 15 mL tamari or soy sauce
• 1 tablespoon / 15 mL rice vinegar
• 1 tablespoon / 15 mL mirin or other Asian cooking wine
• 1 tablespoon / 15 mL toasted sesame seeds
Instructions
1. Heat the coconut and sesame oils in a large skillet over medium heat.
2. Add the mushrooms and cook, covered but stirring frequently, for 3 to 5 minutes, until the moisture has evaporated.
3. Add the kale and bell pepper, cover, and cook for another 3 to 5 minutes or until the kale is tender-crisp.
4. Remove the skillet from the heat and stir in the tamari, vinegar, and mirin.
5. Sprinkle the toasted sesame seeds over top and serve immediately.
Nutritional Information
• Per cup (250 mL): calories: 196, protein: 8 g, fat: 9 g, carbohydrate: 26 g, dietary fibre: 5 g, calcium: 273 mg, iron: 4 mg, potassium: 926 mg, sodium: 483 mg, vitamin A: 1406 mcg, vitamin C: 324 mg.
• Percentage of calories from protein 15%, fat 36%, carbohydrate 46%, alcohol (from mirin) 3%.
Pro Tips
• Don’t discard the tough shiitake stems! Freeze them and add them to your next vegetable broth for an incredible umami depth.
• To clean shiitakes without making them soggy, simply wipe them with a damp paper towel instead of rinsing them under water.
• For a touch of heat, add a pinch of red pepper flakes or a dash of sriracha along with the tamari and vinegar.
• This recipe works beautifully with other greens like Swiss chard or bok choy. Adjust the cooking time as needed, since they wilt faster than kale.
FAQ
Q: How can I add more protein to this vegetarian mushroom sauté
A: To make this a more protein-rich main course, consider adding a cup of cooked edamame, pan-fried firm tofu, or tempeh. Stir them in at the end with the sauce to heat through.
Q: Is there a soy-free substitute for the tamari
A: Absolutely. For a completely soy-free version, you can use coconut aminos as a direct 1:1 substitute for the tamari or soy sauce. It provides a similar savory and slightly sweet flavor profile.
Q: What can I serve with this shiitake and kale dish to make it a full meal
A: This sauté pairs wonderfully with a variety of grains to create a complete vegetarian meal. Serve it over a bed of fluffy quinoa, brown rice, or soba noodles to add complex carbohydrates and make it more filling.
Q: Can I use other mushrooms if I can’t find shiitake
A: Yes, while shiitake mushrooms provide a unique umami flavor, you can easily substitute them with cremini or portobello mushrooms. Slice them similarly and follow the same cooking instructions.
