Meatless Day: enjoy the date and prepare vegetarian recipes full of umami

Credits: Freepik

São Paulo, March 2024 – On March 20, Meatless Day is celebrated, a date that defends animal rights and aims to raise awareness among the population about the impacts caused by excessive meat consumption. Each year, campaigns seek to generate more adherence and encourage more people to adopt a vegetarian or vegan diet.

Although it may be a difficult task to detach from eating habits, one tip that can help ensure a special touch in recipes is to include ingredients rich in umami, the fifth basic taste of the human palate, characteristic of foods that naturally have high levels of glutamate, an amino acid that plays a key role in enhancing flavor.

“Glutamate can be found in different types of foods, but it is worth highlighting vegetables such as tomato, pea, garlic, corn, potato, and carrot, mushrooms, aged cheeses, and seaweeds such as kombu and nori. These ingredients are great options to diversify flavor in vegetarian dishes,” says Lisiane Miura, chef of the Umami Committee.

The expert explains that, when it comes to taste, it makes meals more delicious, since glutamate plays a vital role in cuisine by complementing and naturally enhancing the flavors of dishes. The amino acid also stimulates salivation, contributing to improved palatability and food digestion.

The chef selected three ovolactovegetarian recipe options, that is, without meat but which may include milk, eggs, and dairy products. Check out the step-by-step and enjoy!

MUSHROOM AND SWEET POTATO CASSEROLE
Preparation time: 20 minutes (+ 15 minutes in the oven)
Serves: 6 portions

Credits: Umami Committee

Ingredients

• ½ tablespoon olive oil (7.5 ml)
• 2 cups sliced shiitake mushrooms (140 g)
• 2 cups shimeji mushrooms, separated (140 g)
• 2 cups sliced button mushrooms (160 g)
• 3 tablespoons chopped green onion (15 g)
• 1 teaspoon salt (5 g)
• 2 pinches black pepper (0.4 g)
• 1 teaspoon mustard (5 g)
• 2 medium sweet potatoes, cooked and mashed while still hot (800 g)
• 4 tablespoons finely grated Parmesan cheese (30 g)

Directions

1. In a medium skillet, place the olive oil and heat over medium heat. Add the mushrooms and sauté for 5 minutes, or until tender and lightly browned. Add the green onion and season with half the salt, the pepper, and the mustard. Remove from heat and set aside.
2. In a medium bowl, place the mashed sweet potato and mix with the remaining salt and half the cheese.
3. In a medium square baking dish (21 cm), place the mushroom sauté and top with the sweet potato purée, smoothing the surface with the back of a spoon.
4. Sprinkle with the remaining Parmesan and bake in a hot oven (220°C/428°F), preheated, for 15 minutes, or until heated through and lightly golden on top.
5. Remove from the oven and serve immediately.

POTATO WITH THREE-CHEESE SAUCE
Preparation time: 20 minutes (+ 30 minutes in the oven)
Serves: 6 portions

Credits: Umami Committee

Ingredients

• 1 tablespoon unsalted butter (15 g)
• 1 ½ cups grated mozzarella (150 g)
• ½ cup grated Parmesan cheese (50 g)
• ½ cup grated provolone cheese (50 g)
• 1 up cream cheese (200 g)
• 1 cup milk (200 ml)
• 1 kg potatoes, sliced, pre-cooked
• ½ teaspoon oregano (0.2 g)

Directions

1. In a medium saucepan, place the butter and melt over high heat.
2. Lower the heat, add ½ cup grated mozzarella (50 g), the cheeses, the cream cheese, and the milk, and cook, stirring constantly, for 5 minutes, or until the cheeses melt.
3. Remove from heat and add the cilantro.
4. In a medium baking dish (20 x 30 cm), make layers with the cheese cream and the potato, finishing with the potato.
5. Sprinkle with the remaining mozzarella and oregano, and bake in a medium oven (180°C/356°F) for 30 minutes, or until golden and bubbling.
6. Remove from the oven and serve immediately.

CORN CREAM WITH PARMESAN CRISP
Preparation time: 25 minutes
Serves: 4 portions

Credits: Umami Committee

Ingredients

• 1 tablespoon oil (15 ml)
• 1 small chopped onion (100 g)
• 3 ears of corn, kernels removed (300 g)
• ½ teaspoon salt (2.5 g)
• 1 cup water (200 ml)
• ½ cup grated Parmesan cheese (50 g)

Directions

1. In a medium saucepan, place the oil and heat over high heat. Add the onion and sauté for 3 minutes, or until golden.
2. Remove from heat and transfer to a blender. Add the corn, salt, and water, and blend on medium speed for 2 minutes, or until smooth.
3. Strain through a sieve, return to the saucepan, and cook over low heat, stirring constantly, for 7 minutes, or until thickened. Remove from heat and keep warm.
4. In a medium nonstick skillet, spread the Parmesan cheese and cook over medium heat for 2 minutes, or until it begins to brown.
5. Carefully remove with a spatula and let cool until firm.
6. Break into large pieces and serve immediately as an accompaniment to the corn cream.

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in the year 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are the increase in salivation and the continuity of the taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.