Umami-Rich Ingredients & How I Use Them

Umami is a taste sensation that makes foods savory, complex, satisfying and mouthwatering…it’s the key to great cooking! Here’s a look at how I use and combine ingredients to develop umami in my food.

Last week, I shared some of my thoughts on why developing umami in food is important – especially in vegan cooking (read it here). This week, in part two of the series, I’m taking a closer look at my favorite umami-rich ingredients I like to use, how I combine ingredients to optimize umami sensations and how I take advantage of cooking methods that take umami to the next level.

Let’s begin by taking a quick spin around my kitchen and see what I always have on hand in the pantry and refrigerator to help me build and balance tastes and flavor.

Using Umami-Rich Ingredients

I suppose the easiest way to give your food an umami boost is to go right to the source and add a touch of MSG to your food. But MSG alone will only boost savory tones and not much else. It’s sort of like adding salt to enhance saltiness instead of adding soy sauce, which will do the same plus add some bonus complexity. This is the point of using umami-rich ingredients; they work together to balance a recipe and give it that something extra that could be missing.

There are many vegan ingredients that naturally help boost savory notes without relying on MSG. But it’s also important to understand that many of these ingredients are rich in salt, naturally acidic and have a touch of bitterness. Adding too much of these umami-rich ingredients often tilts the balance of flavors and the end result is not pleasing. Cooking methods may also concentrate flavors – especially true when reducing a liquid. My advice is to go easy when using some of these ingredients until you find your sweet spot and get a good feel for creating a balance of tastes.

Whole Plant-Based Sources

• Olives – I use either whole olives or olives in paste form. I think olives are especially effective when paired with green vegetables or in combination with tomatoes.

• Tomatoes – Whole tomatoes are naturally high in glutamate, so they will always provide a savory note to food. I use sun-dried tomatoes, a concentrated source of umami, in my vegetable broth or in combination with roasted walnuts. Roasting tomatoes is another way to concentrate their savory character, made even better with a touch of sherry vinegar or balsamic vinegar. Tomato paste is just a concentrated form of whole tomatoes – it is high in glutamates and brings savory and sweet notes to a dish.

• Mushrooms – Whole mushrooms – especially porcini, portobello, shiitake and common brown button – are rich in glutamates. Dried mushrooms are even richer with concentrated amounts of glutamate – and don’t forget about the liquid used to reconstitute dried mushrooms. One of my favorite methods is to dry mushrooms (or purchase dried ones) and grind them in a mini-blender or coffee blender. I use this mushroom powder liberally in soups, stews and whenever I want to make a meat replacement recipe.

• Capers – Both salt-cured and brine-cured capers are rich in savory notes. I use a combination of both types to replace anchovies in recipes. I also like using capers in fatty sauces or with tomatoes to create balance and depth of flavor – leaving them whole is especially effective in getting an occasional bite of savory goodness in a sauce.

Fermented Sources

• Miso – Fermented soybean paste is an ideal way to incorporate umami into a dish. I like to use a touch of miso to finish a soup, stew or sauce. I also use it to glaze vegetables or to help accentuate a cheesy note to a dish. Keep in mind, there are many types of miso pastes – some dark and rich and some light and almost sweet. Not all miso is made from soybeans, so be sure to read the ingredients and understand what you are using.

• Pickling Juice – I like to use the pickling juice from sauerkraut, kimchi, preserved lemons, jalapeno peppers and capers to build complex layers of umami flavors – especially in long cooked soups or stews. Pickling juice is especially nice in marinades.

• Soy Sauce, Tamari and Liquid Aminos – These ingredients are umami bombs. Using them in combination with other ingredients can elevate the other layers. But be aware of the high salt content in these ingredients. Too much will often result in a salt-heavy outcome – not my favorite. I like combining these fermented ingredients with acid-rich ingredients and a touch of sweetness for extra umami-rich marinades.

• Fermented Black Beans – Beans add a dense, chewy texture that is especially savory when they are fermented. I also combine fermented beans with tofu for an interesting and “meaty” outcome like this recipe.

Sea Greens/Vegetables

• Kelp (Kombu), Dulce, Nori Sheets, Wakame – The natural white substance found on kombu (dried kelp) is a natural form of MSG. I like to use pieces of sea greens in broths or soups to elevate savory notes. I often slip a piece of dried sea green in my rice as it cooks (classic for sushi rice) to really lift the flavor of rice. I also grind dried dulce into a powder and use it as a salt replacer in many recipes – oddly delicious in popcorn. Finally, I crumble nori sheets and mix them with sesame seeds to create a wonderful aromatic and umami-rich sprinkle for rice or salads.

Vinegars

• Chinese Black Rice, Brown, Balsamic and Sherry – Combining vinegar with other umami-rich ingredients is one of my keys to boosting the richness of a dish. My favorite vinegar for this purpose is Chinese Black Rice – made from fermented rice, wheat, barley and sorghum. It has a distinctly sweet-tart flavor that marries perfectly with soy sauce…and perhaps a pinch of chili pepper. Brown rice vinegar is milder in flavor – I use it to flavor sushi rice (or other rice dishes). Balsamic vinegar and sherry wine vinegar are my favorite go to umami-rich vinegars for salads and salsas – they combine well with yeast-based ingredients.

Yeast-Based

• Nutritional Yeast – This ingredient is naturally rich in glutamic acid. I use it frequently to finish a dish or during the cooking process to give my food a nutty flavor and slight cheesy characteristic reminiscent to parmesan cheese. I use it in its flake form or in combination with golden flaxseeds and a touch of acid to create a shaker I use in risotto dishes or to finish a pasta dish. Here’s how I make my flaxseed-parmesan shaker.

• Yeast Extract – Yeast extracts contain high amounts of glutamate and sodium. I use it sparingly as a small teaspoon is often enough to flavor whatever I’m preparing. Dissolve yeast extract in a small amount of liquid first, then add it to marinades, soups, sauces, stews and especially meat replacement dishes. Combine a teaspoon with a tablespoon of cashew butter to create a flavorful and cheesy spread. Vegemite and Marmite are versions of yeast extract, but with additional flavors from spices and added vegetables.

Smoke

• Liquid Smoke – I use liquid smoke in small amounts to give food a noticeable smokiness without the bother of smoking the product…and smoke gives food a lot of umami sensations. Be sure to select a product that is 100% extracted aroma without any fats or chemical agents – in essence, it should be concentrated and distilled smoke. One caution – it is extremely simple to overdo it with liquid smoke. For me, 5-10 drops of the ingredient I use is usually enough.

• Smoked Paprika – Spanish-style smoked paprika is especially effective in creating a background smokiness to a dish. I use it in rubs, sauces and of course, my gazpacho recipe.

• Lapsang souchong tea – This tea is wonderfully smoky. I use it in brines or marinades, grind it and use as a part of a spice mix for certain seitan preparations and use the smoky tea to create a sweet soaking liquid for dried fruits.

Cooking Methods that Boost Umami Sensations

Dry heat cooking methods – like roasting, grilling or sautéing – boost umami by concentrating flavors and altering proteins. The caramelized surface sugars of plants take on sweet and somewhat bitter flavors, while undergoing texture changes. These intensified flavors completely change the way in which a simple vegetable tastes. A quick look at asparagus confirms what I’m suggesting. Boiled or steamed asparagus is moist and delicious. Without any additional components, asparagus prepared in this matter is somewhat subtle – grassy notes of spring fill the mouth. Instead of boiling or steaming, the same asparagus spears cooked in a hot oven or on a hot BBQ grill taste much different. The natural water in the vegetable evaporates, leaving concentrated flavors of asparagus. The high heat will have caramelized some of the surface sugars, adding sweetness and a tinge more bitterness to the asparagus – the mouth is filled with much more than grassy spring notes…there is a sweet richness mixing with the slightly charred exterior…it is the difference between a complete orchestra versus a quartet of string instruments. Or if you prefer a simpler metaphor, it is the difference between eating bread or toast…and that depends on your mood.

Next up in my umami series is how to work with meat replacements – especially the kitchen secrets of creating umami-rich seitan dishes. I hope you continue to follow me on this fascinating journey…and use the information I offer to help you develop your own style – or at least explore ways that may help you cook incredibly satisfying vegan meals.

As always, I want your feedback…so, please feel free to spark a conversation with me or other readers by leaving a comment below. Or if you prefer, simply send me a private email with your comments or questions.