Meatless Day: vegetarian and umami-rich recipes to celebrate the date

Credits: Pexels

Nutritionist teaches step-by-step of a Parmesan basket salad and a cheese and tomato roll

São Paulo, March 2023 – The number of people adhering to meat-free diets has been increasing worldwide, including in Brazil. This is because concern for the environment and ecology has been growing stronger and more frequent. The most recent data is from a survey conducted by Ibope in 2018, which indicates that around 30 million Brazilians are vegetarians, 75% more than in 2012¹.

The movement is so strong that on March 20, Meatless Day is celebrated. The date was created in 1985 through an initiative of the Farm Animal Rights Movement (FARM), a US NGO that defends animal rights and also vegetarianism².

An excellent way to diversify flavors in a vegetarian diet is to include umami in meals. “Umami is the fifth basic taste of the human palate and is found in various types of foods, including mushrooms, cheeses, legumes, and vegetables,” says nutritionist from the Umami Committee, Mariana Rosa.

In addition to innovating in the daily menu, the taste also provides several health benefits. The nutritionist explains that umami promotes increased salivation and prolongation of taste in the mouth, which helps with food acceptance, especially for children, the elderly, and in cases of taste alteration.

“Tomato, corn, potato, broccoli, carrot, peas, asparagus, shimeji, and dried shiitake are some of the umami-rich food options to make up a vegetarian meal and make it even tastier,” says Mariana.

How about trying a few days without animal protein? Check out below two delicious recipes that the nutritionist selected to inspire on Meatless Day: a super crispy Parmesan basket salad and a surprising cheese and tomato roll.

PARMESAN BASKET SALAD
(Preparation time: 40 minutes)
Serves: 6 portions

Ingredients

• 3 cups of coarsely grated Parmesan cheese (300 g)
• half a cup of mayonnaise (50 g)
• half a cup of milk (100 ml)
• half a clove of garlic, pressed (3 g)
• 1 cup of grated mozzarella (100 g)
• 6 leaves of iceberg lettuce, torn (120 g)
• 6 cherry tomatoes, cut into 4 equal parts (60 g)
• 1 small carrot, grated (120 g)

Preparation method

1. In a small frying pan, spread half a cup of Parmesan cheese and cook over medium heat for 2 minutes, or until it starts to brown. Carefully remove with a spatula and place over the bottom of a small bowl or glass.
2. Let cool until firm and shaped into a “basket.” Repeat the process with the remaining Parmesan, forming 5 more baskets.
3. In a food processor or blender, add the mayonnaise, milk, garlic, and mozzarella, and blend for 1 minute, or until smooth.
4. Divide the lettuce, cherry tomatoes, and carrot among the Parmesan baskets, drizzle with the sauce, and serve immediately.

Tip: Parmesan cheese and tomato are foods with a high proportion of glutamate and therefore provide Umami (5th taste) more intensely.

CHEESE AND TOMATO ROLL
(Preparation time: 55 minutes)
Serves: 8 portions

Ingredients

Dough

• half a cup of oil (100 ml)
• 3 eggs (150 g)
• 1 cup of wheat flour (110 g)
• 1 cup of milk (200 ml)
• 1 tablespoon of baking powder (10 g)
• half a teaspoon of salt (2.5 g)

Filling

• 1 tablespoon of oil (15 ml)
• 2 cloves of garlic, chopped (10 g)
• 4 small tomatoes, seedless, chopped (520 g)
• 1 teaspoon of salt (5 g)
• 150 g of sliced mozzarella
• 1 beaten yolk (20 g)
• 3 tablespoons of grated Parmesan cheese (25 g)

Preparation method

1. Make the dough: in a blender, place the oil, eggs, flour, milk, baking powder, and salt, and blend until smooth.
2. Pour into a large rectangular baking pan (27 x 40 cm) lined with greased parchment paper, and bake in a preheated medium oven (180 °C) for 20 minutes.
3. Remove from the oven, unmold while still hot onto a damp dish towel, and roll up. Set aside.
4. Prepare the filling: in a medium saucepan, heat the oil over high heat. Add the garlic and sauté for 1 minute, or until slightly golden. Add the tomatoes and salt, stir, and remove from the heat.
5. Unroll the dough, spread the filling, and cover with mozzarella.
6. Roll up again, place on a greased baking pan, brush with the yolk, and sprinkle with grated cheese
7. Bake in a hot oven (200 °C) for 10 minutes, or until the surface is lightly golden.
8. Remove from the oven and serve immediately.

Tip: to make the roll dough more even, grease the baking pan before placing the greased parchment paper.

References:

1. https://www.agazeta.com.br/colunas/isabela-castello/cresce-o-numero-de-veganos-e-vegetarianos-no-brasil-0522
   
2. https://www.cnnbrasil.com.br/viagemegastronomia/noticias/dia-mundial-sem-carne-conheca-a-origem-da-data-e-as-acoes-mundiais-em-prol-de-uma-alimentacao-cruelty-free/

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 on 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 increased salivation and the continuity of taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.