Meaty Mushrooms for Vegans and Vegetarians

23 September, 2005 (10:29)

RECIPES: Vegetarian ‘Steak’ Sandwich, Mushroom Tempura, Yogurt Tartar Sauce

By Rae Udy

Vegans and vegetarians often use mushrooms as a meat replacement because of their unique texture, juicy taste and protein value. Mushrooms are very low in calories, about forty per cup, and contain just a trace of fat. They also are rich in calcium and B vitamins.
Vegetarian ‘Steak’ Sandwich is very easy to make and can be baked in the oven or cooked on the grill. Serve on hearty bread with your favorite fixings for a different and delicious meal.
Mushroom Tempura makes up a bunch of nutritious and tasty bite-size appetizers to dip into Yogurt Tartar Sauce. Fresh button style mushrooms are perfect for this easy recipe.
Canned mushrooms are great to have on hand to add an interesting flavor to your favorite gravy or sauce recipe.

VEGETARIAN ‘STEAK’ SANDWICH
4 large portabella mushrooms
2 Tablespoons low-fat barbecue sauce
1 Tablespoon olive oil
1 Tablespoon fresh parsley, minced
1 garlic clove, peeled and chopped fine
8 thick pieces whole wheat sourdough bread
1 cup shredded lettuce
4 Tablespoons Dijon mustard
Wash mushrooms and pat dry. Mix barbecue sauce, olive oil, parsley and garlic together. Brush mixture onto the underside of each mushroom. Place on a lightly sprayed baking dish or cookie sheet oiled side up. Bake in a preheated 350 degree oven for fifteen minutes until cooked through, or grill over hot coals. Spread bread slices with mustard and top with lettuce and hot mushrooms. Serves four.

MUSHROOM TEMPURA
1 pound fresh white button mushrooms
2 Tablespoons unbleached white flour
1 cup whole wheat flour
1 cup ice water
1 egg , slightly beaten or soy egg substitute
1 ice cube
1 cup peanut oil, for frying
Wash mushrooms and dry well. Place on a plate and sprinkle with white flour until dusted. Set aside. In a small bowl mix whole wheat flour, water and egg just until smooth. Place the ice cube in the center of batter and set aside. Heat oil in a small, heavy skillet or saucepan and heat over medium-high heat. Dip a few prepared mushrooms into batter and carefully drop into hot oil. Deep fry for three to five minutes until golden brown and crisp on all sides. Remove from oil and drain on paper towels. Continue until all mushrooms have been cooked. Serve with Yogurt Tartar sauce or catsup for dipping. Serves six as appetizers.

YOGURT TARTAR SAUCE
1 cup low-fat yogurt or soy yogurt
¼ (one-quarter) cup sweet pickle relish
Mix yogurt and pickle relish until blended. Store chilled in covered container until served as dip for Tempura, chips or fresh vegetables. Yields one cup.

Posted in Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish

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