0Shares

Balsamic Roasted Vegetable Gluten-Free Pasta Salad - Plant-Based, Vegan Recipe from Plants-Rule — Simple Balsamic Marinated Mushroom Bean Salad – Plant-Based, Vegan Recipe from Plants-Rule

Simple Balsamic Marinated Mushroom Bean Salad

Fresh mushrooms are sliced and marinated with balsamic vinegar for this simple, oil-free salad. Creamy cannellini beans make this a hearty recipe. This is the perfect cold dish for a summer picnic. Or, enjoy it as a simple side with your favorite Italian plant-based recipes like Vegan Butternut Squash Italian Polenta, French Socca – Gluten-Free Chickpea Flatbread Pizza, or Plant-Based Portobello Mushroom Lentil Bolognese.

Mushrooms Love Acid

My first experience with marinated mushrooms came in the Chicago apartment of Krista, an old friend from my college theatre days. Krista is proudly Italian and her pantry was always lined with big cans of San Marzano tomatoes, Lupini beans, and various shapes of pasta. On this particular night, she was looking to clean out her fridge, and we both were looking for a low-key dinner.

We pulled out eggplant and marinara she had leftover from the week. I got a pot of water going to boil pasta. Then, she pulled out a container of sad, shriveled mushrooms. Starting to brown around the edges, the white buttons were about two days away from a trip to the trash bin. I remembered something a chef had once mentioned to me during a hectic dinner service “Mushrooms love acid”. We found a bottle of balsamic vinegar in her cabinet. In no time, we had the mushrooms sliced and marinating in a bowl of goodness.

Thirty minutes later, when we sat down to eat, those mushrooms were heaven. They had soaked up the vinegar. Their earthy, rich flavor balanced the bright acidity. It was the perfect side dish for our improvised Italian dinner.

Simple Balsamic Marinated Mushroom Bean Salad – Plant-Based, Vegan Recipe from Plants-Rule

Oil-Free Balsamic Marinade

Using balsamic vinegar as a flavorful oil-free marinade isn’t new. I’ve used it before for Oil-Free Balsamic Roasted Vegetable Gluten-Free Pasta Salad. Vegetables love soaking up the bright, sharp flavor that a good-quality balsamic provides. In particular, spongy vegetables love a marinade. Eggplant, zucchini, mushrooms, and summer squash all soak up tons of flavor. Using balsamic vinegar in your whole foods, plant-based cooking is a great way to add more flavor.

Healthy Flavor Variations

You can use the balsamic vinegar as the oil-free marinade for your vegan recipes. Or, you can experiment with other vinegars. I love Sherry vinegar (like in my Watermelon Heirloom Tomato Salad) and rice vinegar is great for Asian-inspired dishes like Easy and Light Plant-Based Thai Cucumber Salad with Peanuts.

Besides the vinegar, you can add dried herbs and spices for more flavor. Oregano, thyme, and lemon zest add lovely Mediterranean flavor. Basil, garlic, and red chili provide basic Italian. Or, add some Thai heat with Thai chilies, ginger, and Thai basil. With all of these variations, this simple Marinated Mushroom Salad provides tons of options.

Balsamic Roasted Vegetable Gluten-Free Pasta Salad from Plants-Rule — Simple Balsamic Marinated Mushroom Bean Salad – Plant-Based, Vegan Recipe from Plants-Rule

Mushrooms: Full of Healthy, Plant-Based Nutrition

Mushrooms are high in fiber, low in calories, and provide lots of vitamins, minerals, and antioxidants. Mushrooms are one of the few foods that has Vitamin D, which is key in boosting immunity. Plus, they contain selenium and choline, which are linked to preventing certain types of cancer and Alzheimer’s.

Like most whole foods plant-based foods, mushrooms are incredibly helpful in fending off diabetes and high blood pressure and promoting weight loss. When you compare the 20 calories in one Portobello mushroom to the 350 calories found in a typical beef burger, it’s a no-brainer that swapping out the burger will help promote weight loss.

How to Choose and Use Mushrooms

There are over 10,000 known varieties of mushrooms. This recipe allows you to mix and match with whatever mushrooms you have on-hand. You can experiment with Portobellos, shiitakes, and even oyster mushrooms from the farmer’s market. When shopping for mushrooms, be sure to choose ones that are firm, not slimy, and avoid any with brown spots. You can use mushrooms in stir-fry, pasta dishes, or just throw them on the grill for a delicious burger.

Chef Katie’s Plant-Based Cooking Tips:

Good Quality Balsamic Vinegar: A good-quality Balsamic balances sweetness and tang. Typically, balsamic that is aged longer is milder and sweeter. For help choosing a good balsamic, check the acidity level on the bottle (opt for less acidity). Or, some brand rate their options with leaves, stars, or other guides.

Summer Vegetable Variety: Use this pasta salad recipe as a template for roasting your favorite summer vegetables. Summer squash, patty pan squash, Japanese eggplant, bell peppers, cremini mushrooms, and other varieties of tomatoes would all work well.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.