Are you looking for a tasty, healthy addition to your meals that’s easy to prepare and full of flavor? Marinated mushrooms are a perfect choice! They add a tangy punch to salads, sandwiches, and antipasto platters, or can be enjoyed on their own as a nutritious snack. I used to buy them from the Olive Bar at my local grocery, but hey, they're kinda expensive, so I was determined to make my own. Wow! That turned out to be a great idea! My husband was convinced he wouldn't like marinated mushrooms, but he goes through them like no tomorrow!
Let's dive into the benefits of mushrooms and how you can make your own marinated version at home.
Why Mushrooms Deserve a Spot on Your Plate
Mushrooms aren’t just delicious—they’re also loaded with nutrients and health benefits, making them a fantastic addition to a whole-food vegan diet.
Nutrient-Dense: Mushrooms are low in calories but packed with vitamins and minerals like B vitamins (riboflavin, niacin, pantothenic acid), selenium, copper, and potassium.
Rich in Antioxidants: Mushrooms contain powerful antioxidants, such as ergothioneine and glutathione, which can help reduce oxidative stress and inflammation in the body.
Supports Immune Health: Certain types of mushrooms, like shiitake and maitake, have compounds that may support immune function.
Source of Plant-Based Vitamin D: Mushrooms exposed to sunlight contain vitamin D, essential for bone health, mood, and immunity.
High in Fiber: Mushrooms contain dietary fiber, including beta-glucan, a type of soluble fiber that may help lower cholesterol and improve heart health.
Adding mushrooms to your diet is a simple way to enjoy a nutrient-rich, low-calorie food that supports overall health. And when they’re marinated, they’re not only nutritious but also incredibly flavorful!
Here’s a simple recipe to create marinated mushrooms with a deliciously tangy, herb-infused flavor. This recipe uses common ingredients and is versatile enough for you to adjust to your own taste.
Ingredients:
1 lb (450 g) of button or cremini mushrooms, cleaned and trimmed (see Tips below about using other varieties of mushrooms). I slice them into bite-sized pieces and other larger mushrooms, like King Trumpets, I'll tear them into long shreds.
1/4 cup olive oil
1/4 cup red or white wine vinegar (for a tangy taste) or apple cider vinegar (for a milder flavor)
2-3 cloves of garlic, minced (or use roasted garlic for amazing depth of flavor!)
1-2 sprigs of fresh thyme and/or rosemary (or 1 tsp of dried)
1 tsp dried oregano
A couple small or one large Bay leaf
1/2 tsp salt
1/4 tsp black pepper
2 tbsp chopped fresh parsley
zest from 1/2 medium fresh lemon (I also use the juice!)
1 tsp sugar
Optional: a pinch of red pepper flakes for a bit of heat
Instructions:
Cook the Mushrooms: In a medium saucepan, bring a pot of water (about 6 cups) to a boil. Add the mushrooms and cook for about 3-4 minutes until slightly tender. Drain and let cool.
Prepare the Marinade: In a bowl, combine the olive oil, vinegar, minced garlic, thyme or rosemary, Bay leaf, oregano, parsley, lemon zest (and juice if using), salt, black pepper, sugar and red pepper flakes if using.
Combine and Marinate: Place the cooked mushrooms in a large sterile jar or container. Pour the marinade over the mushrooms, making sure they’re fully covered. Seal the container tightly.
Let it Marinate: For the best flavor, refrigerate the mushrooms for at least 4 hours (overnight is even better!). This allows the mushrooms to absorb the flavors fully. I give them a few turns upside down over the first day to ensure every mushroom is getting a good spa treatment.
Serve and Enjoy: Serve the marinated mushrooms cold or at room temperature. They make a great addition to salads, grain bowls, pasta or as a side dish on their own. Garnish with fresh parsley for a bright finish.
How long can you store them? Marinated mushrooms can last in the fridge for about 5 to 7 days when stored in an airtight container. The vinegar and olive oil in the marinade act as preservatives, helping to extend the mushrooms' shelf life.
For the best flavor and texture, enjoy them within the first few days, as they’ll be at peak freshness. Make sure to use a clean utensil each time you take some out, as this will help prevent contamination and keep them fresher longer.
I toss a scoop of the marinated mushrooms on our whole-food, plant-based dinners!
Tips for the Perfect Marinated Mushrooms:
Mix Up the Herbs: Experiment with other fresh herbs like dill or basil to bring a unique twist to each batch.
Adjust the Acidity: If you prefer a tangier flavor, add a bit more vinegar. Or, add a touch of sweetness with a teaspoon of maple syrup.
Can I use other types of mushrooms?
You can marinate a variety of mushroom types, each offering unique flavors and textures! Here are some great options:
1. Cremini (Baby Bella) Mushrooms
Slightly firmer and more flavorful than button mushrooms, cremini mushrooms absorb marinades well and add a slightly earthy depth to the dish.
2. Portobello Mushrooms
With their meaty texture and rich, umami flavor, sliced or diced portobellos make for hearty marinated mushrooms. They’re perfect if you want a more substantial bite.
3. Shiitake Mushrooms
Shiitakes have a robust, earthy flavor and a tender-chewy texture. They’re particularly good if you enjoy a more intense mushroom taste, as they soak up marinades beautifully.
4. Oyster Mushrooms
Lovely Oyster mushrooms are mild and delicate, with a soft, almost velvety texture. They’re great for marinating because they quickly absorb flavors but maintain a unique, silky feel.
5. King Oyster (or King Trumpet) Mushrooms
These hearty mushrooms have thick stems that can be sliced into rounds. Their texture is meaty and chewy, making them a satisfying choice for marinated dishes.
6. Chanterelle Mushrooms
If you have access to wild mushrooms, chanterelles bring a delicate, slightly fruity flavor to marinades. They’re best for special occasions or when you want a gourmet touch.
7. Enoki Mushrooms
Enoki’s delicate, crunchy texture adds an interesting contrast. They marinate quickly and work well in lighter, Asian-inspired marinades.
8. Maitake (Hen of the Woods) Mushrooms
With their ruffled texture and intense, savory flavor, maitakes make a delicious choice for marinating. They’re wonderful in more robust marinades with garlic and herbs.
Tips for Marinating Different Mushrooms:
Mixed Mushroom Medley: Combine several types for varied textures and flavors.
Cook Time: Firmer mushrooms like portobellos may need a longer pre-cook, while delicate mushrooms like enoki need minimal preparation.
Flavor Balance: Some mushrooms, like shiitake and maitake, have a stronger flavor, so you might adjust marinade spices accordingly.
Marinated mushrooms offer an easy, tasty way to enjoy all the health benefits of mushrooms while adding an extra zing to any meal. Give this recipe a try, and enjoy the simple, flavorful world of marinated mushrooms!
NOTE: Unless you are a trained mycologist with considerable experience foraging wild mushrooms, just don't go there. Stick with what you can find in the grocery store or from trusted growers at the farmer's market.
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