Updated: Feb. 08, 2024
Wondering how to create umami flavor without using any meat? Here's how to take your plant-based dishes to the next level.
If you browse through the Taste of Home archives, you’ll find that I’ve written a lot of articles about meat. I share tips for cooking the perfect burger, breaking down chicken and a ton of advice about working with steak. I love meat because of its rich, savory flavor, but I’ve found myself eating less and less of it over the years.
Because sustainable, pasture-raised or grass-fed meat is more expensive than conventional options, I started making vegetables a larger component on the plate. Then, I began cooking meals with (gasp!) no meat at all.
What did I find? Plant-based meals are incredibly satisfying, especially if you focus on building meaty flavors into each dish. That’s where umami comes in. Umami is one of the five tastes (along with salty, sour, bitter and sweet), and it’s most concisely summed up as savory flavor. It’s what makes a grill-marked steak, a rich tomato sauce or a Parmesan cheese-topped portobello mushroom taste extra yummy.
Umami is found in meat, but knowing how to create umami flavor with veggie-friendly ingredients will make it easier to build meaty flavor into plant-based meals. Vegan umami is possible!
How to Create Umami Flavor
Coaxing maximum flavor out of plant-based ingredients is all about building layers of flavors. Start with beans, vegetables like tomatoes, mushrooms, peas or corn, or soy-based ingredients like tofu or tempeh. Then, add one or more of the following ingredients as you cook.
The ingredients will all work together to create a complexity that takes your dish from fine to fantastic without a ton of extra effort.
Premade Spice Blends
Since creating plant-based umami is all about layering several umami-rich ingredients into a dish, using spice blends is a great way to get started. Mushroom-based blends like this Porcini Mushroom Powder
If mushrooms aren’t your thing, look to blends that contain black garlic, an aged garlic that’s simultaneously sweet and earthy. Alternatively, smoky ingredients—like smoked salt, chipotle powder, smoked paprika or ground cumin—are good options, too. Their rich flavor and smoky aroma go a long way to transform a simple meal.
MSG
MSG is a bit of a taboo ingredient. For years, many people feared MSG sensitivity, worrying it might cause everything from itching to headaches and other symptoms. So why would we suggest using it to create umami flavor? Because it’s incredible at making anything umami taste more umami.
Short for monosodium glutamate, MSG is an FDA-approved food additive that’s derived from glutamic acid (one of the essential amino acids found in complete proteins). It enhances meaty flavors, making plant-based ingredients like tomatoes, mushrooms and soy taste more savory. You’ll only need a small amount (about 1/8 teaspoon) if using it as a finishing seasoning, or you can add as much as 1/2 teaspoon to sauces or soups while they simmer to amp up the flavors.
Liquid Smoke
Before we get started, we must caution you: It is really easy to overdo it with liquid smoke, so be sure you know how to use liquid smoke without going overboard. In small quantities, liquid smoke makes anything taste like it came straight off the charcoal grill. (Wondering what is liquid smoke? We’ve got you covered.) In larger quantities, though, it creates extremely bitter flavors and carries an unpleasant aftertaste. We like adding it to marinades for roasted or grilled vegetables or adding a little bit to homemade sauces. About a teaspoon per cup of sauce should do the trick nicely. Get started with these liquid smoke recipes.
Nutritional Yeast
Nutritional yeast is grown specifically to be used as a food product. These yellow flakes are naturally high in glutamic acid, and they work well as both a finishing and cooking ingredient. Add nutritional yeast to hot soups, puree it into cashew creams or mix it with grains, and the nutty flavor will melt in and permeate every bite. Alternatively, a finishing sprinkle adds a Parmesan cheese-like finish to popcorn, toast or roasted vegetables.
Black Vinegar
Black vinegar is made from fermented rice, wheat, barley and sorghum. It has a distinctly sweet-tart flavor that doesn’t taste great on its own—but combine it with other umami-rich ingredients and it boosts the richness of the entire dish.
If you don’t have black vinegar in the pantry, balsamic vinegar will work in a pinch. It’s sweeter and less funky than black vinegar, but it still works to pull together the other flavors.
Miso Paste
This fermented soybean paste is perfect when you want to add vegan umami flavor while also increasing the body of a saucy dish. There are several different kinds of miso paste, and each adds a unique flavor to your cooking. We love using miso as a finishing ingredient in soups or sauces, swirling a tablespoon into the sauce until it’s well combined. It can also be used to glaze vegetables, make a stellar salad dressing or as a substitute for butter in carbonara pasta.
Keep in mind that miso paste is pretty salty, so you’ll want to reduce the amount of salt in the dish when using it.
Seaweed
The most effective way to create an umami-rich vegetable broth is to add kombu to the mix. This seaweed is an edible kelp that’s used to make dashi, the broth used in miso soup. Combining kombu and mushrooms creates a liquid that’s almost as rich as meat-based broths.
Roasted seaweed snacks are another great way to add extra flavor to veggie dishes. Look for sheets roasted with olive oil or sesame oil and sprinkled with a little finishing salt. Add them as a garnish to rice and pasta bowls for a salty, savory finish.
Tamari or Soy Sauce
When in doubt, a splash of soy sauce, gluten-free tamari or vegan Worcestershire sauce usually does the trick. These ingredients are umami bombs, full of salty and savory flavors that can really elevate the other layers you’ve created. Most Worcestershire contains anchovies, so seek out a vegan Worcestershire (like Annie’s Naturals) if you’re concerned.
Tips for Adding Meaty Texture
In addition to using umami-rich ingredients, you’ll want to consider the texture of your dish. The right ingredients will help enhance the vegan umami flavor.
- Tempeh, seitan or pressed extra-firm tofu work well as substitutes for steak, pork, chicken or fish. You can also look to vegetables that can be cut into “steak” shapes, like cauliflower, sweet potatoes, zucchini, winter squash or beets.
- Mushrooms have a naturally meaty texture, so they’re excellent options as the star of vegetarian dishes. Try using whole portobello mushroom caps to create plant-based burgers, or sautee the strips for a vegetarian-friendly Philly cheesesteak. Smaller mushrooms are ideal for skewers, rice, pasta or stir-fry dishes.
- Beans are incredible, no matter how you cook them. They’ll add a dense, chewy texture to soups and stews, and they can be combined with oats to create vegetarian burgers.
- Quinoa has a delightfully nutty texture, and it tastes almost exactly like ground beef when mixed with cooked lentils. Try adding the combination to a taco salad,
- For a dish that requires shredded meat texture (like tacos or sandwiches), look to jackfruit. This mild-flavored fruit usually comes prepared in a can or pouch, and all you’ll need to do is toss it with your sauce.
Next up: Going vegan? Read our guide to plant-based meat.
Savory Plant-Based Recipes Worth Trying
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Best Vegan LasagnaLayers of tofu ricotta, spinach, mushrooms and vegan Italian sausage make up this hearty vegan lasagna recipe. Serve with a fresh loaf of bread and a lettuce salad.Whether you’re a vegan or simply trying to eat more plant-based foods, we have these vegan main dishes for you!Go to Recipe
Crispy Tofu with Black Pepper SauceThe secret to making good tofu? Cook dry tofu over high heat, ensuring a crispy exterior. Since tofu has a mild flavor, it goes well with virtually any seasoning, like this yummy, piquant black pepper sauce.
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Vegan Mac and CheeseSometimes, you just crave a familiar old friend. This vegan mac and cheese is every bit as savory and creamy as the classic version. The secret ingredient? Cashews, which make a creamy sauce—no dairy required.
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Pesto GnocchiPlump, tender gnocchi is always a treat! This recipe is simple, combining store-bought pesto and gnocchi with a few vegetables; feel free to add beans, nuts or whatever vegetables you have at home to make a heartier meal.
Vegan Cashew Cream of Broccoli SoupTo make creamy broccoli soup without the cream, vegans turn to a surprising substitute: cashews. Cooked and blended, the buttery, soft nuts transform into a creamy, mild sauce sans dairy.
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Vegan BurritosHaving trouble finding a vegan burrito at the taco truck? Make one at home! Quick, healthy and flavorful, vegan burritos are also easy to adapt to your favorite fillings and spice tolerance. Serve with tortilla chips and salsa.
Cool Beans SaladThis colorful bean salad wins rave reviews for its tasty Southwestern-inspired seasoning. Eating beans and rice together makes a complete protein, full of the essential amino acids. This salad keeps well in the fridge, and tastes even better the second day.
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Vegan Stuffed ShellsTraditional stuffed shells almost always include ricotta cheese for creaminess. This vegan recipe uses silken tofu instead. It's so rich, you might not even notice the difference!
Salsa Bean BurgersCraving the savory comfort of a juicy burger? Put these bean burgers on your list! Adding salsa to the bean mix contributes both flavor and moisture. Important to note: You'll need to replace the egg in the recipe with a vegan alternative, such as a flax egg or aquafaba (that's the liquid from a can of chickpeas, and it's surprisingly useful).
Soba Noodles with Ginger-Sesame DressingThis tasty vegan bowl offers up a delicious array of contrasts—soft soba noodles and crispy slaw; sweet ginger dressing and spicy chili sauce. Edamame are crunchy green soy beans, usually found pre-shelled in the frozen section. They add plenty of protein, but you can also add cubed tofu, raw or crispy.
Asparagus Tofu Stir-FryStir-fry might be the perfect vegan dinner: a quick one-pan meal that's endlessly adaptable and welcomes as many vegetables as you like. Tofu crisps up nicely in the high heat, and a simple sauce flavors every bite with spice, sweetness and tang. Here's how to avoid soggy tofu.
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Vegan EnchiladasA cheesy sauce tops these spicy homemade enchiladas—but they're vegan. The secret? Creamy faux cheese made from cashews and nutritional yeast.
Mushroom-Bean BourguignonAnother French classic, bourguignon is usually made with beef, but savory, umami-rich mushrooms make a fabulous vegan substitute. Adding beans contributes both an earthy flavor and a hearty protein source.
ALEXANDRA SHYTSMAN FOR TASTE OF HOME
Vegan RamenHooked on ramen bowls? No need to eat ramen from the packet—it's a thousand times tastier homemade, and amazingly simple to prepare. This vegan recipe is full of fresh ingredients, with a savory sauce that's nothing like the sodium bomb you used to microwave in college.
Vegan Tortilla SoupCozy, spicy tortilla soup draws much of its character from the flavorful, tomato-based broth it cooks in. That makes it adapt well to a vegan twist; with the addition of quinoa for protein and texture, you won't even miss the chicken.
Black Bean & Corn QuinoaThis colorful vegan dinner is fun to make in summer, when fresh vegetables are in season, but it works just as well with frozen veggies. Cooking the quinoa in vegetable broth adds flavor (and masks any bitter taste you might find with quinoa; rinsing before cooking also helps). To make fluffy quinoa, be careful not to add too much broth to the pot.
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Vegan Stir-FryLearn to make this easy vegan stir-fry, and you'll be able to riff on it endlessly, every season of the year. The base recipe includes a cornucopia of vegetables (all of which you can adjust to your preferences). Feel free to add tofu, tempeh or cashews for protein.
Black Bean & Sweet Potato Rice BowlsThis one-pan dinner features a triple dose of superfoods: sweet potato, kale and black beans. Make it a kid-friendly vegan recipe by leaving the chili sauce on the side.
Black-Eyed Peas ‘n’ PastaPasta is a delicious vegan comfort food, no cheese required! This dish of pasta, peas and tomatoes is a vegan recipe that will appeal even to meat eaters. If you don't have black-eyed peas, you can swap in chickpeas or white beans.
Chickpea & Potato CurryInspired by chana masala, a traditional Indian dish, this easy, not-too-spicy curry is a great entry point to cooking Indian food at home. Want to level up? Serve with homemade naan.
JENNA URBEN FOR TASTE OF HOME
Vegan Chicken NuggetsIn this crispy dish, firm tofu masquerades as chicken. Mild in flavor and rich in protein, it's a great swap. As when baking crispy tofu, the key trick is to drain it really well. If you don't have time to make it, then here are the best vegan chicken nuggets from the grocery store.
Hearty Asian Lettuce SaladInspired by the flavors of your favorite Asian takeout, this salad is light and refreshing, yet packed with protein. It's a great winter salad, since it stars a navel orange, but in the summer you can make it with sliced nectarines.
Black Bean-Sweet Potato SkilletAromatic spices flavor this hearty skillet supper, featuring sweet potatoes, black beans and chipotle pepper. The black and orange bowls look festive in the fall, but this is an all-season dish. Add sliced avocado if you want extra protein (and because avocado is always a good idea).
Garden Quinoa SaladThis grain salad tastes great served hot or cold. Use whichever vegetables are in season, from spring asparagus to summer green beans to fall peppers. Add a vegan meat alternative if you want a heartier meal.
Homemade Meatless Spaghetti SauceWith a jar of homemade tomato sauce in the fridge, you're always minutes from a great meal. Serve with your favorite pasta shape, pour over roasted vegetables and polenta or use as a dip for crusty bread.
Market Basket SoupThis cozy vegetable soup is just the thing to make on those early fall days, when the days are warm but the nights are getting chilly. Kohlrabi looks like a root vegetable but is in the same family as cabbage and broccoli. If you can't find it, use a turnip or even plain old potatoes as a substitute. Serve with bread and a quality vegan cheese.
No-Fry Black Bean ChimichangasThanks to the broiler, spicy, savory chimichangas get a super-crisp exterior—no deep-frying needed. This quick dinner is the perfect place to use up leftover rice hanging out in the fridge. Serve with sliced avocado or guacamole.
Roasted Curried Chickpeas and CauliflowerRoasting chopped cauliflower, potatoes and chickpeas on a single sheet pan lets their flavors meld—and makes for easy clean-up. Add chopped, pressed tofu to the pan, if you'd like extra protein.
Vegan Spaghetti Squash with Balsamic VegetablesNot every vegan recipe is low-carb, but this one is. Spaghetti squash is a perfect substitute for noodles; its mild flavor matches most vegetables and spices, and its slightly sticky flesh clings to every drop of sauce. Add chopped nuts for a protein boost.
Jackfruit TacosA surprising meat alternative, jackfruit is a versatile ingredient to keep in your vegan pantry. Its sweetness works well in this vegan taco inspired by pulled pork.
Mediterranean ChickpeasClassic Mediterranean flavors brim in this vegan bowl: think olives, artichokes and oregano. Couscous is a natural pairing, but if you're gluten-free, you can use brown rice, quinoa, millet or whole grain sorghum.
Thai Pasta with Spicy Peanut SaucePeanut sauce makes everything taste delicious, especially yummy noodles. If you're a fan of tofu recipes, cubes of the soft protein would make an excellent topper.
Slow-Cooker Vegan ChiliA good pot of chili overflows with smoky, savory and spicy flavors. This top-rated recipe is so packed with beans, corn and peppers, you won't even notice the lack of meat. Serve at a party after a starter of vegan charcuterie.
Tuscan Portobello StewPortobello mushrooms are so hearty, they're a great vegan alternative to beef. If you crave a steak, try grilling portobellos and serving them whole. Or, try this savory Italian-inspired stew, which wins top ratings for flavor and ease.
Tropical Fusion Salad with Spicy Tortilla RibbonsThe best salads offer up an abundance of colors, textures and flavors. This sweet and spicy tropical salad is a prime example. Every bite is a bit different thanks to a mix of creamy avocado, tender papaya, crunchy corn and crispy tortilla strips.
Zippy Zucchini PastaPasta has a reputation as a comfort food, but it can also lean light and bright. In this vegan pasta, angel hair noodles are simply dressed with spicy tomatoes, diced zucchini and parsley flecks. Serve with a simple salad dressed in a vinaigrette (so long as you make one without honey!).
Viva PanzanellaNever throw away stale bread—it's so useful! Turn it into breadcrumbs, croutons or this delicious bread salad. Tossed with ripe tomatoes, the bread softens and soaks in flavor. Add your favorite summer vegetables and white beans for a speedy dinner.
Vegetarian Black Bean PastaMake sure to put mushrooms on your plant-based grocery list. In addition to being nutritious, they add a subtle savory note to dishes. Along with the black beans and whole wheat fettuccine, this is a wonderfully filling meal.
Barley Vegetable SoupBarley is higher in fiber than white rice, making it a hearty backbone for this soup. Its mild, earthy flavor tastes great with vegetables, and it adds a wonderful texture when mixed into the broth. Serve with bread and a good store-bought vegan butter.
Penne with Veggies and Black BeansWhen your garden has a bumper crop of vegetables, make this pasta! Fresh herbs and tomato flavor the abundant vegetables and noodles. While you must omit the Parmesan cheese to make it vegan, you can substitute nutritional yeast, which has a cheesy flavor.
Grilled Lebanese SaladIt's a cliche that vegans eat salad for dinner, but sometimes you really do just want a fresh, filling salad. This Lebanese-inspired salad has a clever trick for lending a rich, meaty flavor: grilling mushrooms along with chunks of oiled bread. The smoky, grilled flavor is just the right balance to the bright herbs and balsamic dressing.
Chard & White Bean PastaThis pasta dish is not only vegan but also gluten-, soy- and nut-free, making it ideal for serving to groups with multiple allergies. That said, it's a delicious meal in its own right, so nobody will feel like they're missing a thing. Store-bought marinara sauce gets an upgrade with dried herbs, leeks, sweet potatoes and a dash of balsamic vinegar.
Zippy Bean StewCooking good ingredients low and slow draws out so much rich flavor, you don't need much added fat. This wholesome bean stew gets its "zip" from canned green chiles, which you can incorporate based on your preferences. Use mild for less heat and fire-roasted for a more medium-heat.
Sweet Potato Lentil StewThe slow cooker is our secret weapon for making cozy meatless soups all winter long. Earthy lentils and sweet potatoes are a classic combination. Go ahead and add extra vegetables to the pot, like chopped kale, spinach or corn.
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Vegan TacosTacos are an easy vegan dinner to put together on a busy weeknight! Many traditional taco fillings are already vegan, including black beans, guacamole and pico de gallo. Bonus points if you serve them on homemade tortillas.
Mushroom and Sweet Potato PotpiePotpie might be the ultimate comfort food. This one, inspired by a classic British stout pie, is entirely vegan, relying on two kinds of mushrooms (plus mushroom broth), dark beer, onions and soy sauce for a rich umami flavor in every bite.
Vegan French Onion SoupTraditional French onion soup calls for beef broth and an oozing layer of cheese. In this vegan recipe, a mound of onions is slow-cooked until caramelized, sticky and melting, and then mushrooms, garlic, balsamic vinegar and soy sauce go into the pot to provide plenty of flavor. Use a good dairy-free mozzarella on top.
African Peanut Sweet Potato StewPeanuts and sweet potatoes are a classic flavor combination in many African cuisines. In this hearty soup, the sweet and savory flavors are perfectly balanced. Garbanzo beans and kale fill out the pot to make it a complete meal.
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Vegan Eggplant ParmesanIt's easy to translate eggplant Parmesan to a vegan diet, considering that the main ingredient is already vegan! Look for a plant-based cheese that will melt (the package will usually specify). Work this dish into your vegan meal plan on a day you have extra time for prep, as the layering does take a while.
Vegan Butter CauliflowerInspired by Indian butter chicken, this delicious dish swaps in cauliflower. Like chicken, the mild vegetable takes on the flavorings of any dish, so it's a great one to keep in the crisper.
JENNIFER SCHWARZKOPF FOR TASTE OF HOME
Vegan Minestrone SoupFew soups are as healthy or comforting as minestrone. This vegetable-packed recipe is made especially rich with a surprising ingredient: aquafaba, which is the liquid from the can of beans.
Best Ever Veggie BurgerTo make a good veggie burger, you need a faux meat mix with plenty of flavor and enough moisture to stand up to cooking without falling apart. In this recipe, black beans and oats add heft, while walnuts and sun-dried tomatoes provide both flavor and oil.
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Vegan Potato SoupWhat's cozier than potato soup? This easy recipe doesn't need any dairy—it doesn't even require a blender! To maintain creaminess, this recipe uses soy milk and vegan butter-style sticks.
Lemon Mushroom OrzoA filling, zesty bowl of orzo is the perfect cozy dish after a tiring day. A little lemon zest goes a long way for flavoring this dish, and the mushrooms and pecans give the dish more buttery, foresty notes.
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