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6 Min
01/09/2025
Mushrooms are like the Superman of plant-based protein, a little out of place among veggies (humans), but fit right in. If you love breakfast for dinner (or not), like Superman’s alias, the nerdy Clark Kent, then this article is the perfect list for you! The Man of Steel derives his sustenance from the sun, and humans, as mere mortals, are not much more than house plants (Vitamin D, anyone?). Humans need their sustenance and proteins, and sun-soaked mushrooms are the perfect quick dinner fixes to fight off mid-week blues.
Known for their impeccable umami flavour, mushrooms are nutritionally dense, packed with proteins, fibre, vitamins and minerals. They are also low in fat and don't take long to prepare, making them perfect for a quick dinner fix. Chop, dice, or slice them into thin slices and add them to stir-fries, pulao, and more. They are adaptable and pair well with most spices and herbs. Whether sautéed, grilled, or added to a curry, mushrooms absorb seasonings well and that extra X-factor, umami, to any dish they are added to. From spicy stir-fries to homely one-pot meals and well-roasted toast-toppers, this list has something for everyone and is perfect for weeknight dinners.
With a little garlic, soy sauce and red chillies, sliced mushrooms will soak up these flavours and create a flavourful dish that is perfect to be enjoyed with rice or roti. The mushrooms are fried until they develop a crisp edge with a tender interior, which also helps them retain some of their moisture. It's low in calories, high in antioxidants and B vitamins and a great source of plant-based protein. Serve the mushroom stir-fry in a shallow bowl over a bed of rice, with a sprinkle of sesame seeds and chopped scallions. If having roti, serve it on the side.
Pulao might set off a mini-explosion inside your brain of ‘complication’, like a new project at work. What if it could be done within 30 minutes? Pick an assortment of your trusted spices - cloves, cardamom, cinnamon, bay leaves, star anise - along with the sliced mushrooms and peas for a well-balanced dinner. The texture and aroma of the dish are a delight, and it has enough fibre, protein and carbs as well. Pack the mushroom and peas pulao into a decorative bowl, tightly, and turn it out onto a dish. Serve with a garnish of fried onions and fresh coriander.
If you enjoy breakfast for dinner like Clark Kent, then garlic butter mushrooms on toast (sourdough for the fanciful) is your BFF. The perfectly fried yet tender earthiness of the mushrooms’ flavour is enhanced by butter, a little garlic and some herbs. That’s all the mushroom needs, whether sliced or diced. Put this one on a crisp sourdough slice or toasted bread, and you have a Superman-approved dinner that he loves cooking for his lady love. This whole meal is packed with vitamin D and fibre, and for more nutrients, you can add baby spinach for iron and some more fibre.
Mushrooms naturally have that umami element to them, and adding them to pasta, even aglio e olio, changes the entire dish. Just toss some sautéed mushrooms with leftover boiled pasta and a little pasta water for a good mid-week dinner. This dinner might just save you from the soul-wrenching scream of, “It is Wednesday, my dudes,” like Tyler Collins’ viral Vine. Mushroom with spinach with Parmesan cheese in pasta makes for a deeply comforting dish. This dinner is rich in fibre, iron, protein, folates, and potassium. Top with some cracked pepper and a sprig of parsley.
If you don’t have a tortilla, then a thick paratha will suffice for this recipe, for it is the filling that is the star of this dish. Go the desi way by spicing the mushrooms and spinach with cumin and chilli flakes. Add a little cheese to make the filling cohesive and tastier. In this recipe, you will get protein from the mushroom and cheese, iron from spinach, and fibre from whole-wheat tortillas or atta parathas. Slice the quesadillas into triangles, and serve them stacked with avocado slices and a side of salsa or sour cream.
Contrary to popular belief, fried rice is not time-consuming, nor does it take too many ingredients to make. To make it aromatic, add sliced garlic, soy sauce, toasted sesame seeds, and fried mushrooms in butter. The rice should be boiled just right to be fluffy and light, and the mushrooms should be a little crisp and dry on the outside. You can use brown rice for more fibre, with the veggies and mushrooms adding protein and minerals. To make it protein-rich, you can add some soya chunks, paneer or edamame. Serve in a shallow bowl with a sunny-side-up egg on top and a sprinkle of chopped spring onions.
This is the most indulgent of the lot when it comes to a quick dinner fix. Use store-bought instant ramen broth powder, instant noodles and nori sheets for a quick version. Sauté sliced mushrooms in chilli and garlic, and add them to a bowl filled with ramen broth and slippery noodles. The mushrooms will intensify the broth’s umami. Top the ramen with crunchy, caramelised onion, half-boiled eggs, nori sheets and bok choy. Arrange the toppings with care, like you would see in restaurants, so the components can be seen.
Plant-based protein couldn’t be more delicious and filling than mushrooms. Add masalas and herbs to it, and they act like a sponge, soaking in the flavour and adding their own to the dish. Rices, wraps and even soups benefit from the addition of mushrooms for their taste, look and good nutritional content. Mid-week blues, what’s that with mushrooms for dinner?
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