A Wholesome, Plant-Based Delight
Looking for a healthy, elegant dish that’s as nourishing as it is impressive? These Mushroom Scallops with Kumara Mash offer a gourmet experience that’s oil-free, animal-product-free, and uncomplicated to prepare. Perfect as a dinner party starter or a romantic entrée, this dish combines the meaty texture of marinated king oyster mushrooms with the creamy sweetness of kumara (sweet potato), all finished with a vibrant, colourful plate presentation.
🍄 Mushroom Scallops
The star of this dish is the king oyster mushroom, known for its firm, scallop-like texture when sliced into thick medallions. Found in the frozen section of many Asian supermarkets, these mushrooms absorb flavour beautifully. Marinated in a mix of vegetable stock, miso paste, lemon juice, freshly grated ginger, and diced garlic, the mushrooms develop a rich, umami-packed profile that rivals traditional seafood, without the cholesterol or environmental impact.
Health Benefits:
- King oyster mushrooms are low in calories but high in antioxidants, fibre, and plant-based protein.
- Miso paste is a fermented food that supports gut health and digestion.
- Garlic and ginger both have anti-inflammatory and immune-boosting properties.
- Lemon juice contains vitamin C and helps enhance iron absorption.
🍠 Kumara (Sweet Potato) Mash
Health Benefits:
- Kumara is rich in beta-carotene (vitamin A), which supports eye health and immunity.
- Nutritional yeast is a great source of B vitamins, especially B12, when fortified.
- Dijon mustard adds flavour without added fats or sugars.
🌿 Plate Decoration
For a beautiful finish, decorate your plate with:
- A swipe of pureed peas or edamame for vibrant green contrast and extra protein.
- A sprinkle of paprika for colour and subtle smokiness.
- A drizzle of soy yoghurt and Dijon mustard mix for creaminess and tang.
Why You’ll Love It:
This dish is oil-free, vegan, and gluten-free, making it suitable for a wide range of dietary needs. Despite its simplicity, it looks and tastes restaurant-quality, and your body will thank you for every nourishing bite.
Mushroom Scallops with Kumara (Sweet Potato) Mash
Ingredients
- 8 large King Oyster Mushrooms (found in the frozen section of your local chinese supermarket)
- 1 cup vegetable stock
- 2 tbsp miso paste
- 3 cloves garlic minced
- 1 tbsp lemon juice
- 1 tbsp fresh ginger grated
Instructions
- Take the defrosted mushroom, remove the top and bottom, then slice the mushroom's stem into 25 mm long sections.
- Cut a crisscross pattern over the top of each mushroom top to allow the marinade to seep in.
- In a mixing bowl, add all other ingredients and mix through.
- Add in the mushroom sections and spoon the marinade over, let sit for no less than 30 minutes.
- Preheat a nonstick pan or use an electric hotplate. Place mushrooms flat side down and cook for around 5 mins on each side. To brown, add a little water to the pan once the marinade leaves its mark in the pan, this will release the colour onto the mushroom.
- Place onto kumara mash to serve.
- Kumara mash: boil 3-4 medium kumara, mash with a little plant-based milk, nutritional yeast and dijon mustard.Decorate plate: with pureed peas or edamame beans, some paprika and a mix of yoghurt and dijon mustard.
