World Meatless Day: take advantage of the date to try vegetarian and umami-rich recipes

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Celebrated on March 20, the movement proposes a full day without consuming animal protein, promoting reflection and new eating habits

São Paulo, March 2022 – Have you ever heard of World Meatless Day? Celebrated annually on March 20, the date was created in 1985 through the activism of the U.S. NGO Farm Animal Rights Movement (FARM), which advocates for animal rights and veganism.

The movement proposes a full day without the consumption of animal protein, encouraging reflection on the environmental and social impacts of meat consumption. According to data from the Brazilian Vegetarian Society, one person going without meat for a single day can save 3,400 liters of water and reduce 14 kg of CO₂ emissions in the atmosphere.

For those who want to take part or even change their eating habits, Chef Matheus Aguiar, from the Umami Committee, has shared some tips for taking the first step with umami-rich foods that awaken the fifth taste of the human palate.

“The fifth taste, umami, can help innovate menus and create new flavor experiences, as well as offer health benefits such as increased salivation and prolonged taste — characteristics that directly influence food acceptance, especially among children and the elderly,” he explains. Foods such as tomatoes, potatoes, garlic, broccoli, cabbage, mushrooms, and other vegetables are rich in umami and add a special touch to dishes.

To offer delicious experiences, the Umami Committee selected two recipe options to celebrate the day. Check them out and give them a try!

CHEESE-STUFFED MUSHROOMS
Preparation time: 20 minutes (+ 10 minutes baking)
Serves: 6 portions

INGREDIENTS

• 1 tablespoon olive oil (15 ml)
• 1 small red onion, thinly sliced (100 g)
• 3 tablespoons chopped sun-dried tomatoes
• ½ cup chopped gouda cheese (60 g)
• 1 tablespoon chopped parsley (5 g)
• ½ teaspoon salt (2.5 g)
• 20 large button mushrooms, stems removed (400 g)

PREPARATION METHOD

1. In a medium saucepan, heat the olive oil over high heat. Add the onion and sauté for 3 minutes or until golden. Remove from heat, transfer to a bowl, and add the sun-dried tomato, cheese, parsley, and salt. Mix well and set aside.
2. Remove the inner part of the mushrooms and arrange them on a greased baking tray. Fill with the reserved mixture and bake in a preheated medium oven (180°C/350°F) for 5 minutes or until the cheese melts.
3. Remove from the oven and serve immediately.

ZUCCHINI LASAGNA WITH TOFU
Preparation time: 30 minutes (+ 20 minutes baking)
Serves: 6 portions

INGREDIENTS

• 2 cups textured soy protein (140 g)
• 2 teaspoons salt (10 g)
• 3 cups water (600 ml)
• 2 packages tomato purée (1.04 kg)
• 2 medium zucchinis, thinly sliced lengthwise (500 g)
• 300 g pre-cooked fresh lasagna sheets

Tofu cream:

• 500 g tofu, cubed
• 1 tablespoon lemon juice (15 ml)
• 2 tablespoons olive oil (30 ml)
• 1½ teaspoons salt (7.5 g)
• 1 cup finely chopped sun-dried tomatoes (150 g)

PREPARATION METHOD

1. In a large saucepan, place the soy protein, salt, 2 cups of water, and tomato purée. Cook over high heat, partially covered, for 8 minutes or until the soy protein is hydrated. Remove from heat and set aside.
2. In another medium pan, bring the remaining water to a boil. Add the zucchini and cook, partially covered, for 5 minutes or until slightly wilted. Drain and set aside.
3. Meanwhile, prepare the tofu cream: in a blender, combine the tofu, lemon juice, olive oil, and salt. Blend on low speed until smooth. Transfer to a bowl and stir in the sun-dried tomatoes.
4. Assembly: In a large baking dish, make layers with the sauce, pasta, zucchini, and tofu cream. Cover with aluminum foil and bake in a preheated medium oven (180°C/350°F) for 20 minutes or until heated through.
   Remove from the oven and serve immediately.

Tips:

1. If desired, sprinkle grated Parmesan cheese on top before baking.
2. Assemble the lasagna right after cooking the zucchini so it doesn’t keep cooking and become too soft.

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 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 increased salivation and the lingering taste that remains for a few minutes after eating.
To learn more, visit www.portalumami.com.br.