Jamaican Jerk Mushrooms (Vegan)

Somi Igbene PhD ANutrMarch 10, 2021

Want a break from jerk chicken? Try this tasty and hearty vegan Jamaican jerk mushrooms with coconut rice and black-eyed beans. It makes the perfect lunch or dinner. But if you’re feeling brave, give it a go for breakfast!

Jerk seasoning is a spice mix from Jamaica. It typically contains a blend of cloves, cinnamon, allspice, nutmeg, thyme, garlic, brown sugar, Scotch bonnet peppers, ginger and salt.

You can make it at home by combining the following ingredients:

  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon hot chilli powder
  • 1 teaspoon ground allspice
  • 1 teaspoon brown sugar
  • 1 teaspoon salt
  • 1 teaspoon ground ginger
  • 2 teaspoons thyme
  • 2 teaspoons cayenne pepper
  • 1 tablespoon garlic powder

Store in an airtight container for up to three months.

Otherwise, you can purchase ready-made versions from any leading supermarket. My favourite jerk spice blends are Schwartz’s and Tesco’s.

Jamaicans typically use Jerk seasoning as a spice rub for chicken, but I find it works brilliantly with mushrooms.

Chestnut mushrooms are my favourite, particularly because the manufacturers UV-treat them to increase their vitamin D content. However, any other type of mushroom will work well in this recipe.

Before we jump into the recipe, let’s explore the

Nutritional Benefits of Jamaican Jerk Mushrooms

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This recipe is an excellent source of the following nutrients.

1 | Magnesium: It is essential for virtually every biochemical process that takes place in your body. Magnesium activates enzymes, produces energy and protein,  and maintains the cells’ electrical charge, particularly in your muscle and nerves.

Magnesium deficiencies can cause stress and irritability, irregular heartbeats, depression and fatigue.

This recipe is a rich magnesium source, providing 104mg or 28% of the daily recommended intake (RI).

2 | Copper: Copper is vital for collagen synthesis, which is important for healthy bones and skin. It is also important for proper nerve function, and it boosts the immune system. Copper also contributes to melanin production and maintains the colour of your skin and hair.

Copper deficiencies can cause tiredness, premature greying and anaemia.

This recipe is a rich copper source, providing 0.85mg or 85% of the daily RI.

3 | Selenium: Selenium is a powerful antioxidant that works with vitamin E. It neutralises harmful free radicals and protects your body from a wide range of diseases. It also keeps your muscles, heart, reproductive and immune systems healthy.

Selenium deficiencies can cause frequent infections, hypertension, infertility, dandruff and premature skin wrinkling.

This recipe is a rich source of selenium, providing 46ug or 84% of the daily RI.

4 | Vitamin E: Vitamin E is another antioxidant that is particularly important for heart health. Although fat-soluble, it is stored in the body for limited periods, so a regular intake is crucial.

Vitamin E deficiencies cause easy bruising, slow wound healing, varicose veins and poor recovery after exercise.

This recipe is a rich vitamin E source, providing 3.6mg or 30% of the daily RI.

How to cook Vegan Jamaican Jerk Mushrooms with Coconut Rice and Black-eyed beans.

You will need:

  • 120g white and wild long-grain rice
  • 240g cooked black-eyed beans
  • 1 tablespoon coconut milk powder
  • 2 medium shallots, finely chopped
  • 1 fat garlic cloves, finely chopped
  • 2 heaped tablespoons tomato puree
  • 250g chestnut mushrooms
  • 10g coriander leaves, finely chopped
  • 1 tablespoon Jerk seasoning
  • 1 teaspoon Sweet freedom light syrup (optional)
  • 1 teaspoon dried thyme
  • 1 tablespoon vegetable seasoning
  • 1 large red chilli pepper, finely chopped (optional)
  • Salt and pepper, to taste

Directions

  1. Cook rice according to packet instructions with coconut milk. Once the rice is nearly done, stir in black-eye beans then set aside once cooked.
  2. Heat one teaspoon of oil in a large non-stick saucepan. Fry shallots, garlic, jerk seasoning, dried thyme and mushrooms for 2 minutes then add tomato paste and red chilli. Fry for 2 minutes, then add vegetable seasoning, light syrup and a small splash of water.
  3. Cook on a simmer for 10 minutes. Season with salt and black pepper if needed then stir in coriander and take the pan off the heat.
  4. Serve mushroom sauce over rice and beans. Top with avocado slices and garnish with fresh coriander.
  5. Enjoy
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JAMAICAN JERK MUSHROOMS (VEGAN) | SOMIIGBENE

Jamaican Jerk Mushrooms (Vegan)

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 2 1x
  • Category: Lunch/Dinner
  • Diet: Vegan

Description

Nutritious and hearty vegan Jamaican jerk mushrooms with coconut rice and kidney beans.


Ingredients

Scale
  • 120g white and wild long-grain rice
  • 240g cooked black-eye beans
  • 1 tablespoon coconut milk powder
  • 2 medium shallots, finely chopped
  • 1 fat garlic cloves, finely chopped
  • 2 heaped tablespoons tomato puree
  • 250g chestnut mushrooms
  • 10g coriander leaves, finely chopped
  • 1 tablespoon Jerk seasoning
  • 1 teaspoon Sweet freedom light syrup (optional)
  • 1 teaspoon dried thyme
  • 1 tablespoon vegetable seasoning
  • 1 large red chilli pepper, finely chopped (optional)
  • Salt and pepper, to taste

Instructions

  1. Cook rice according to packet instructions with coconut milk. Once the rice is nearly done, stir in black-eye beans. Set aside once cooked.
  2. Meanwhile, heat one teaspoon of oil in a large non-stick saucepan. Fry shallots, garlic, jerk seasoning, dried thyme and mushrooms for 2 minutes, then add tomato paste and chilli. Fry for 2 minutes, then add vegetable seasoning, light syrup and a small splash of water.
  3. Cook on a simmer for 10 minutes. Season with salt and black pepper if needed, then stir in coriander and take the pan off the heat.
  4. Serve mushroom sauce over rice and beans. Top with avocado slices and garnish with fresh coriander.
  5. Enjoy

Notes

Use red kidney beans, chickpeas or any other beans instead of black-eyed beans. You can also use tofu, tempeh and any other meat substitute you prefer instead of mushrooms.


Nutrition

  • Serving Size: Per serving
  • Calories: 515
  • Sugar: 11.6g
  • Sodium: 472mg
  • Fat: 5.7g
  • Saturated Fat: 1.2g
  • Unsaturated Fat: 2.5g
  • Trans Fat: 0g
  • Carbohydrates: 97g
  • Fiber: 16.4g
  • Protein: 18.8g
  • Cholesterol: 0mg

Keywords: Jerk, Vegan, Mushrooms

Vegan Jamaican Jerk Mushrooms | somiigbene.com

REFERENCES

  1. Collins, J.F. (2011) Copper. Advances in Nutrition, 2(6), 520–522.
  2. Al Alawi, A.M., Majoni, S.W., and Falhammar, H. (2018) Magnesium and human health: perspectives and research directions. International Journal of Endocrinology, do:10.1155/2018/9041694
  3. Traber, M.G. (2012) Vitamin E. Advances in Nutrition, 3(3), 330–331.
  4. Rayman, M.P. (2012) Selenium and human health. Lancet, 379(9822), 1256–68.

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