Achieving Umami in Vegetarian Dishes |

Umami: Savory taste, one of the five basic tastes.

Umami has only recently been recognized in the Western world as a basic taste. Humans, it has been found, have a taste for protein. Umami is the marker for that exact taste. It makes food hearty, robust, “filling” to your tastebuds. Umami can only be achieved by cooking something or fermenting it (aging).The key cause for umami is glutamate. That word might look familiar in some natural circles because its in one of those major ingredients you’re reading to avoid in packaged food: MSG – Monosodium Glutamate. Despite the fact that both the American and Canadian Health & Food regulatory agencies insist that MSG is fine for consumption, you might believe otherwise when you read more about the compound. What was it that Michael Pollan so aptly said? Oh, yeah: Don’t eat anything your great-grandmother wouldn’t recognize as food.

Why are we avoiding MSG?

It’s an excitotoxin (like aspartame). It makes you feel good because it causes your brain cells to over exert an excite themselves to a point of damage or death. According to Mercola.com, MSG is “potentially even triggering or worsening learning disabilities, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease and more” (source)
Links to obesity
Eye damage
Headaches
Fatigue and disorientation
Depression
Cardiac Arrhythmia

Naturally occurring glutamate is fine. Its in vegetables such as mushrooms. Ever wonder why a portobella mushroom really does fill you in the same way a slab of meat might? Glutamate. Scientists aren’t sure as to why it occurs here as it’s not really high in protein, but I’m not complaining. Pass the pulled mushroom tacos!

Where can you find Glutamate to create that umami taste in vegetarian options?

Tomatoes have it – We love a good vegetarian Indian curry with a tomato base.
As said above, anything with mushrooms. Portobello steaks are a go-to in the vegan world for a quick, healthy, meaty fix. I love them in fajitas. Shitake work wonderfully, as do truffles. NO, not the chocolate!
Soy Beans – I’m NOT suggesting go out and buy that Textured Vegetable Protein junk. I’m sorry for those of you who live on veggie dogs and fake-bacon… The processing kills ANY benefit from the soy. TRADITIONAL soy products like tofu (Acadian Soy Products located in Grand Pre, NS are an excellent source. They sell at the Halifax Seaport Farmer’s Market) or tempeh are wonderful. If you can get your hands on some quality organic edemame beans, you’re set to go!
Potatoes – I know some of you are nightshade haters, and that’s fine. You can skip this one and go on your merry way, but for those of us who are able to stomach them, potatoes are a great source of that umami flavour. Ever wonder why those french fries taste so freaking good? Well, here’s one of those reasons… (I won’t go into MSG, salt, junk, more junk, and even more junk… We’re talking homemade fries here!)
Sweet Potatoes – All of you paleo junkies, rejoice! Sweet potatoes fill that umami void in your primal heart.
Chinese Cabbage – Kim Chi anyone? How about sauerkraut? Wonder why that hit the spot? Could be that glutamate in your cabbage!
Carrots – Not only are they great for your vision, and getting that important source of beta-carotene, they’re a great source of glutamate. Squash Carrot soup is always a great option for getting that full feeling from a winter weather treat. My recipe will be up soon!
Cheese – If you choose to eat dairy products, a great raw cheese can be a great source of that umami flavour.
Avocado – What a great, versatile food. You can even use avocado in puddings!
Nuts – I could eat mixed nuts all day. This must be why!
Eggs – If you choose to eat eggs! I never liked the taste on their own, myself.
Garbanzo Beans (Chickpeas) – How I went so long as to never try chickpeas, I will never know! My kitchen cabinets are not full unless I have some chickpeas on the go. Hummus anyone?

With this information, guests eating your veggie dishes will always leave your table feeling full! In every recipe that’s veg/vegan I post, I always try to get a source of umami in there. I was tired of feeding people and them telling me my food was too “light”. No one complains anymore. If you’ve got a “meat-maniac” in your family who you have to feed, try to get some of those super umami foods in there. They’ll love it and probably ask for seconds!

Resources

http://www.umamiinfo.com/2011/03/umami-rich-food-vegetables.php/

http://www.edenfoods.com/articles/view.php?articles_id=207

Photo Credit: Darwin Bell – via compfight cc