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umami tapas mushroom tomato saute
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Garlic Mushroom & Tomato Sauté

This quick, nutrient-packed dish highlights the power of umami while keeping preparation simple.

Course Appetizer, Side Dish
Cuisine Spanish
Servings 4
Author Sylvia Klinger DBA, MS, RD, LDN, CPT

Ingredients

  • 1 Tbsp vegetable oil
  • 2 c mushrooms cremini or button, sliced
  • 2 cloves garlic minced
  • 1 c grape tomatoes halved
  • 1 tsp low-sodium soy sauce
  • 1 tsp balsamic vinegar
  • 1 tsp umami seasoning (MSG)
  • 1 Tbsp Parmesan cheese grated (or favorite aged cheese)
  • Fresh parsley chopped

Instructions

  1. In a medium-sized skillet, heat oil over medium heat.
  2. Add mushrooms and sauté for 5–7 minutes until browned and tender. Stir in garlic and cook for about 1 minute until fragrant. Add tomatoes and cook until softened and slightly caramelized.
  3. Drizzle in soy sauce, balsamic vinegar, and umami seasoning, stirring to combine.
  4. Remove from heat and top with Parmesan cheese and parsley. Serve over toasted bread or as a side dish.

Recipe Notes

Why it works nutritionally:
This dish is rich in antioxidants, fiber, and plant-based compounds while remaining low in calories. The mushrooms and tomatoes provide natural umami, reducing the need for excess sodium. Olive oil adds heart-healthy fats, and the optional cheese contributes calcium and protein in a small, flavorful amount.

Photo credit: Sylvia Klinger