We should all know at this point that the world’s current meat consumption habits are far from sustainable. Meat accounts for a significant portion of greenhouse gas emissions from the agricultural sector, and demand for meat keeps increasing despite our knowledge that it’s very much contributing to the growing climate crisis. And still, we yearn for our hamburgers, our pork belly, our juicy chicken thighs.
Often, when we think of alternatives to meat, our minds go directly to tofu, tempeh or beans—all foods that are delicious but that are decidedly not meat-like in most cases. It makes sense why we would swap one for the other; these vegan products all contain relatively high amounts of protein, which is what we’re told we should look for in a dietary meat replacement. But sometimes, protein shouldn’t be the main focus; sometimes, you’re looking for textures and flavors that black beans just can’t replicate.
Enter mushrooms. When cooked well, fungi often offer that deep, rich, umami flavor that many associate with meat. And if you’re craving a meat-heavy dish but want to eat more sustainably, you might be more satisfied with adding mushrooms to your meal instead of sticking with other standard plant-based protein sources. That’s why I’ve compiled a list of some easy ways you can start incorporating more mushrooms into your diet, whether you always have some shiitakes on hand or you’re looking to jump into cooking mushrooms for the first time.
1. Use mushrooms as a meat replacement.
You’ve probably seen a portobello mushroom cap being used as a burger patty, but there are so many other ways you can use mushrooms as a meat replacement. One of my favorites? Simply swapping out a meat-based pasta sauce with a mushroom-based one. Chop the fungi up finely enough, and you’ll barely even notice a difference. Some recipe developers even offer recipes for mushroom steaks; if you’re used to ribeye, a portobello certainly isn’t going to fool you, but the meaty texture is still super satisfying.
2. Bulk up meaty dishes with fungi.
Not ready to give up the meat entirely? That’s okay—you can still cut down on your meat consumption and up your mushroom intake without giving up meat altogether. Try adding ‘shrooms to meat-centric dishes to reduce how much meat you have to use. For example, if you’re making burger patties from scratch, you can use chopped mushrooms to bulk up your patties. Not only is it a more environmentally friendly choice, but it’s also likely to be less expensive than pure beef patties. The same goes for dishes like meatloaf, bolognese and dumplings.
3. Try new mushroom varieties.
Want to work more fungi into your diet but hate mushrooms? You’re not alone. If you’re trying to make a concerted effort to bump up your mushroom intake, though, you may want to look past the button and portobellos (they’re literally the same species) you can find at most grocery stores and opt for a different variety instead. Different types have different flavors and textures, so even if you’re not a fan of one, there’s a good chance you’ll find another kind to enjoy. Some of my personal favorites are oyster mushrooms, chanterelles and morels, but there are many others out there for curious eaters to discover.
4. Don’t assume you have to treat them like meat.
One mistake that people make when they’re trying to eat more mushrooms and less meat is believing that mushrooms have to be treated like a meat replacement. They don’t. You can find a wide variety of recipes that highlight mushrooms in all their glory without invoking a steak, burger or any other meat-centric dish. Once you find the types of mushrooms you enjoy, you can try recipes that capture their specific flavors and textures as they are.
5. Keep dried mushrooms on hand.
Can’t seem to use up all your fresh mushrooms before they go bad? You may want to look into dry mushrooms. They’re shelf-stable, meaning you can keep them in your pantry indefinitely, as long as they’re not exposed to too much heat or light and they’re kept in an airtight container. Of course, you won’t be able to use them for everything you’d use fresh mushrooms for—you’re probably not going to want to use them raw in a salad, for example—but by re-hydrating them, they can serve quite a few uses in the kitchen.
Samantha Maxwell is a food writer and editor based in Boston. Follow her on Twitter at @samseating.