Vegan Miso Mushroom & Mashed Potatoes
There’s something deeply comforting about the combination of creamy mashed potatoes and savory mushrooms—especially when enriched with the umami depth of miso. This Vegan Miso Mushroom & Mashed Potatoes (bowl or casserole!) is a symphony of flavors and textures: velvety potatoes, caramelized mushrooms glazed in a sweet-savory miso sauce, and optional greens for a fresh contrast. Perfect for chilly nights or when you crave a nourishing, plant-based meal that feels indulgent yet wholesome.
The dish balances simplicity with sophistication. Russet or Yukon gold potatoes mash into lush perfection with garlic-infused plant milk, while mushrooms—shiitake, cremini, or oyster—are sautéed with red miso, soy sauce, and a hint of maple syrup for a glossy, flavorful finish. A touch of rice vinegar brightens the richness, and diced onions add subtle sweetness. Customize with sautéed spinach for greenery or crispy chickpeas for crunch.
Whether served as a cozy bowl or baked into a golden casserole, this recipe is versatile, satisfying, and packed with plant-powered goodness. It’s also easily adaptable—swap ingredients based on what’s in your pantry, or spice it up with chili flakes. Ready in about 30 minutes, it’s a weeknight hero or a standout dish for sharing. Let’s dive in!
Vegan Miso Mushroom & Mashed Potatoes
Serves: 2
Prep Time: 15 mins | Cook Time: 25 mins
Vegan Miso Mushroom & Mashed Potatoes Ingredients:
For the Mashed Potatoes:
2 large russet or Yukon gold potatoes, peeled & cubed
¼ cup unsweetened plant-based milk (oat or almond)
2 tbsp vegan butter (or olive oil)
½ tsp garlic powder
Salt & pepper to taste
For the Miso Mushrooms:
2 cups mushrooms (shiitake, cremini, or oyster), diced
1 tbsp olive oil
1 tbsp red miso paste
1 tbsp soy sauce or tamari
1 tbsp maple syrup (or agave)
2 tsp rice vinegar
1 tsp chili flakes
2 cloves garlic, minced
1/4 onion, diced
1/4 cup chopped walnuts
2 tbsp water (to thin sauce)
1 green onion, sliced (for garnish)
Optional Add-In:
Sautéed spinach or kale
Vegan Miso Mushroom & Mashed Potatoes Instructions:
1. Prepare the Mashed Potatoes:
Boil potatoes in salted water until fork-tender (~15 mins). Drain.
Mash with plant-based milk, vegan butter, garlic powder, salt, and pepper until smooth. Cover & set aside.
2. Cook the Miso Mushrooms:
Heat olive oil in a pan over medium heat. Add onions, sauté until translucent. Then add mushrooms and sauté until browned (~5-7 mins).
In a small bowl, whisk miso, soy sauce, maple syrup, rice vinegar, garlic, chili flakes, and water.
Pour sauce over mushrooms and stir to coat. Simmer for 2-3 mins until glossy and thickened.
Add the chopped walnuts at the end
3. Assemble Your Bowl (or Casserole):
Bowl Style:
Layer mashed potatoes in bowls, top with miso mushrooms, and garnish with green onions (and optional add-ons).
Casserole Style:
Preheat oven to 375°F (190°C).
Spread mashed potatoes in a baking dish, top with miso mushrooms, and bake for 15-20 mins until heated through. Garnish before serving.
Health & Wellness Benefits of Vegan Miso Mushroom & Mashed Potatoes
This Vegan Miso Mushroom & Mashed Potatoes dish is more than just a comforting meal—it’s a nutrient-dense, plant-powered creation that supports overall health and wellness. By combining fiber-rich potatoes, protein-packed mushrooms, gut-friendly miso, and antioxidant-loaded greens, this plant based recipe delivers a balanced mix of macronutrients and micronutrients while keeping it entirely plant-based. Below, we’ll explore the key health benefits of each component and how they contribute to a nourishing diet.
1. Nutrient-Dense Mashed Potatoes: A Healthy Carb Base
Complex Carbohydrates for Sustained Energy
Potatoes often get a bad reputation, but when prepared mindfully, they are an excellent source of complex carbohydrates, providing steady energy without blood sugar spikes (especially when paired with fiber and healthy fats). Russet and Yukon gold potatoes offer:
Resistant starch (when cooled slightly), which supports gut health by feeding beneficial bacteria.
Vitamin C (surprisingly high in potatoes!), aiding immune function and collagen production.
Potassium, crucial for heart health and muscle function, often rivaling bananas.
Healthier Preparation
By using unsweetened plant-based milk (oat or almond) and vegan butter (or olive oil), this recipe avoids dairy while still achieving creaminess. Olive oil adds heart-healthy monounsaturated fats, and garlic powder provides allicin, a compound with anti-inflammatory and immune-boosting properties.
2. Miso Mushrooms: Umami Powerhouse with Immune & Gut Benefits
Mushrooms: A Functional Superfood
Mushrooms (shiitake, cremini, or oyster) are low in calories but high in:
B vitamins (B2, B3, B5), supporting metabolism and brain function.
Selenium, a powerful antioxidant that helps combat oxidative stress.
Beta-glucans, which enhance immune response and may lower cholesterol.
Shiitake mushrooms, in particular, contain eritadenine, a compound linked to improved cardiovascular health.
Miso Paste: Fermented Goodness for Gut Health
Red miso paste is a fermented soy product, rich in:
Probiotics, which promote a healthy gut microbiome.
Isoflavones, plant compounds that may support hormonal balance.
Essential amino acids, making it a complete protein source when paired with grains or potatoes.
The Miso Glaze: Balanced Flavor, Functional Ingredients
The sauce—made with soy sauce (or tamari), maple syrup, rice vinegar, and chili flakes—adds depth while contributing:
Antioxidants from garlic and onions.
Anti-inflammatory capsaicin from chili flakes.
Polyphenols from maple syrup, offering a lower-glycemic sweetener alternative.
3. Walnuts: Brain-Boosting Healthy Fats
Adding chopped walnuts introduces:
Omega-3 fatty acids (ALA), crucial for brain health and reducing inflammation.
Plant-based protein and fiber, aiding satiety.
Melatonin, which may improve sleep quality.
4. Optional Greens (Spinach or Kale): A Nutrient Boost
Sautéed spinach or kale enhances the dish with:
Iron (especially when paired with vitamin C from potatoes).
Vitamin K, essential for bone health.
Lutein and zeaxanthin, antioxidants that support eye health.
5. Overall Wellness Benefits
Supports Digestion: Fermented miso + fiber from potatoes and greens promote gut health.
Heart-Healthy: Low in saturated fat, rich in potassium, omega-3s, and plant sterols.
Balanced Blood Sugar: Fiber and healthy fats slow glucose absorption.
Anti-Inflammatory: Garlic, walnuts, and mushrooms combat chronic inflammation.
Final Thoughts
This dish proves that comfort food can be both delicious and nutritious. By focusing on whole, plant-based ingredients, it delivers a well-rounded meal that supports energy, immunity, digestion, and long-term wellness. Whether enjoyed as a bowl or casserole, it’s a satisfying way to fuel your body with mindful, health-boosting ingredients.
