Prep Time:10 minsAdditional Time:1 hr 30 minsTotal Time:1 hr 40 minsServings:4Yield:16 “scallops"Jump to Nutrition Facts
Prep Time:10 minsAdditional Time:1 hr 30 minsTotal Time:1 hr 40 minsServings:4Yield:16 “scallops”
Prep Time:10 mins
Prep Time:
10 mins
Additional Time:1 hr 30 mins
Additional Time:
1 hr 30 mins
Total Time:1 hr 40 mins
Total Time:
1 hr 40 mins
Servings:4
Servings:
4
Yield:16 “scallops”
Yield:
16 “scallops”
Jump to Nutrition Facts
Jump to recipe
If you’re looking for an impressive vegan dish to serve to guests, you need to try our recipe for vegan “scallops”: king oyster mushrooms stand in for seafood for an amazing look-alike dish. We also have several tips for giving that fresh-from-the-ocean flavor to these seafood-free scallops.
Tips for Making Vegan Scallops
1. Slice and score the mushrooms
To make vegan scallops, cut the stems of oyster mushrooms into 1-inch thick pieces. We use just the stems here because their shape tricks your eye into thinking you’re eating scallops (reserve the caps for another use, such as making mushroom stock). Using a sharp paring knife, cut a cross-hatch pattern onto both sides of the mushrooms. This will help the marinade permeate into the mushrooms, plus it helps the mushrooms look even more like scallops when they’re cooked.
2. Give the scallops a fishy flavor with a marinade
To give the mushrooms a hint of the sea, our vegan scallops are soaked in a marinade that includes dulse seaweed (for that fishy flavor) combined with miso, tamari, maple syrup and vegan Worcestershire sauce, which all boost the umami in the finished dish. Be sure to buy vegan Worcestershire, as regular Worcestershire contains anchovies. Cook the scallops gently in the marinade for 30 minutes, then let them stand (off the heat) for about an hour—this will allow the flavor to really soak into the mushrooms.
3. Dry the scallops well
Before cooking the mushroom scallops, pat them dry well with paper towels. Drying the mushrooms helps prevent splatter during cooking, and also helps them to brown.
4. Cook the scallops in a hot pan
Before adding the scallops to the pan, make sure it’s nice and hot—you want to hear it sizzle. A hot pan will keep the scallops from sticking and will also help boost the browning and caramelization.
Once your scallops are well browned, they’re ready to serve! Don’t forget that the marinade doubles as a sauce. I like to plate them along with a simple side, such as sautéedbok choywith ginger and garlic.
Environmental Impact: Sea Scallops vs. Vegan Scallops
Check Your Wallet: Sea Scallops vs. Vegan Scallops
King oyster mushrooms are a delicacy, which means they aren’t cheap. Six king oyster mushrooms cost about $15; a pound of sea scallops generally costs between $12 and $18. So you’re looking at about the same cost for either version of the dish.
Nutritional Comparison: Sea Scallops vs. Vegan Scallops
In terms, of nutrition, you’ll get more fiber if you go with vegan scallops—they deliver 5 grams per serving, while regular scallops have 0 grams. You’ll also save around 70 calories per serving making the vegan version. And while you’ll only get half the protein of regular scallops, our mushroom scallops still deliver 7 grams of plant protein.
Even if you enjoy regular scallops, vegan scallops are a tasty and stunning alternative to add to your repertoire.
Cook Mode(Keep screen awake)Ingredients6largeking oyster mushrooms1cupno-chicken broth½cupdry white wine1 (6 inch) piece dulse or kombu seaweed2teaspoonswhite miso paste2teaspoonslow-sodium tamari or soy sauce1teaspoonpure maple syrup1teaspoonvegan Worcestershire saucePinch of salt2teaspoonssesame oil
Cook Mode(Keep screen awake)
Ingredients
6largeking oyster mushrooms
1cupno-chicken broth
½cupdry white wine
1 (6 inch) piece dulse or kombu seaweed
2teaspoonswhite miso paste
2teaspoonslow-sodium tamari or soy sauce
1teaspoonpure maple syrup
1teaspoonvegan Worcestershire sauce
Pinch of salt
2teaspoonssesame oil
DirectionsCut mushroom stems crosswise into 1-inch pieces–you should have at least 16 pieces total. (Reserve the caps for another use.) Using a sharp paring knife, score both flat sides in a cross-hatch pattern.Whisk broth, wine, seaweed, miso, tamari (or soy sauce), maple syrup and Worcestershire in a small saucepan. Heat over medium heat, whisking occasionally, until the miso dissolves, 1 to 2 minutes. Add the mushrooms and reduce heat to maintain a bare simmer. Cook, stirring occasionally, for 30 minutes. Remove from heat and let cool, stirring occasionally, for 1 hour.Using a slotted spoon, transfer the mushrooms to a paper-towel-lined plate and pat dry. Sprinkle with salt.Heat oil in a medium nonstick skillet over medium-high heat. Add the mushrooms and cook, turning once, until browned on both sides, about 3 minutes total. Serve the mushroom “scallops” with the sauce, if desired.Originally appeared: EatingWell.com, March 2019
Directions
Cut mushroom stems crosswise into 1-inch pieces–you should have at least 16 pieces total. (Reserve the caps for another use.) Using a sharp paring knife, score both flat sides in a cross-hatch pattern.Whisk broth, wine, seaweed, miso, tamari (or soy sauce), maple syrup and Worcestershire in a small saucepan. Heat over medium heat, whisking occasionally, until the miso dissolves, 1 to 2 minutes. Add the mushrooms and reduce heat to maintain a bare simmer. Cook, stirring occasionally, for 30 minutes. Remove from heat and let cool, stirring occasionally, for 1 hour.Using a slotted spoon, transfer the mushrooms to a paper-towel-lined plate and pat dry. Sprinkle with salt.Heat oil in a medium nonstick skillet over medium-high heat. Add the mushrooms and cook, turning once, until browned on both sides, about 3 minutes total. Serve the mushroom “scallops” with the sauce, if desired.
Cut mushroom stems crosswise into 1-inch pieces–you should have at least 16 pieces total. (Reserve the caps for another use.) Using a sharp paring knife, score both flat sides in a cross-hatch pattern.
Whisk broth, wine, seaweed, miso, tamari (or soy sauce), maple syrup and Worcestershire in a small saucepan. Heat over medium heat, whisking occasionally, until the miso dissolves, 1 to 2 minutes. Add the mushrooms and reduce heat to maintain a bare simmer. Cook, stirring occasionally, for 30 minutes. Remove from heat and let cool, stirring occasionally, for 1 hour.
Using a slotted spoon, transfer the mushrooms to a paper-towel-lined plate and pat dry. Sprinkle with salt.
Heat oil in a medium nonstick skillet over medium-high heat. Add the mushrooms and cook, turning once, until browned on both sides, about 3 minutes total. Serve the mushroom “scallops” with the sauce, if desired.
Originally appeared: EatingWell.com, March 2019
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Nutrition Facts(per serving)98Calories3gFat14gCarbs7gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
