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Meatless and Cheeseless, But Never Tasteless: What Is Umami?

  • greenkaiaga
  • Aug 5
  • 9 min read

Updated: Aug 6

The real hesitation people - including some of the chefs I’ve had the pleasure to work with - have about plant-based eating is this: “Will it taste good without meat or cheese?”


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Short answer: YES — thanks to Umami.


It’s the flavor that lingers on the tongue and makes a dish feel complete. To understand umami intuitively, think of the deep savoriness in a tomato-rich Bolognese sauce, a spoonful of mushroom risotto, or the broth of a miso soup.


Umami is often called the “fifth taste,” joining sweet, salty, sour, and bitter. The word comes from Japanese - “umai” meaning delicious and “mi” meaning taste - and was first introduced by Kikunae Ikeda, a chemistry professor in Tokyo, back in 1908. He was curious why dashi, a traditional Japanese broth made with kombu (kelp), had such a rich, mouth-coating flavor despite having no meat. Ikeda discovered that the secret was glutamate, a natural compound found in many foods, and that’s what gives us the deep, satisfying flavor we now know as umami. 

In plant-based cooking, where meat and cheese are absent, achieving umami requires strategy. Fortunately, a thoughtful combination of fermented, aged, smoked, and caramelized plant-based ingredients can achieve the same complexity and depth.


Key Umami Ingredients in Plant-Based Cooking



Nutritional Yeast


What it does: Nutritional yeast, affectionately called “nooch,” is our go-to for delivering a cheesy umami hit. It’s protein-rich and adds that satisfying savory note to everything.


Flavor profile: Cheesy, nutty, savory

Function: Adds toasted, umami-rich depth


Pair with:


  • Miso and cashews in cheese sauces

  • Garlic and lemon in creamy dressings

  • Smoked paprika for seasoning blends


Usage examples:


  • Stir into mashed potatoes or risottos

  • Use in vegan ranch or Caesar dressing


Recipes featuring Nutritional Yeast:



Tip: Add near the end of cooking or use as a topping to preserve flavor.

Bonus tip: Toast lightly in a dry pan to enhance nuttiness before adding to recipes.




Miso Paste


What it does: Miso is umami in its purest form - thanks to fermentation (fermented soybeans), it adds rich, savory complexity to dishes like broths, marinades, and dressings.


Flavor profile: Salty, earthy, fermented

Function: Brings umami and complexity to sauces, broths, and glazes


Pair with:


  • Seaweed in soup bases

  • Tomato paste and prunes in sauces

  • Roasted mushrooms in grain bowls


Usage examples:


  • Whisk into vegan Alfredo or cashew cheese sauces

  • Stir into ramen-style broths

  • Use in marinades for tofu or vegetables such as eggplant, zucchini


Recipes featuring Miso:



Tip: Don’t boil miso - add it at the end of cooking to preserve probiotics and delicate flavors. 

Bonus tip: Use white miso for subtle dishes, red miso for bold stews and glazes.




Dried Mushrooms & Mushroom Powder


What it does: Dried mushrooms are packed with natural glutamates and flavors that give a deep, meaty taste. Drying makes their aroma and flavor stronger, so they add richness and depth to dishes. When ground into powder, they become a tasty seasoning you can sprinkle or mix in to boost umami without adding extra moisture, perfect for making plant-based meals more satisfying.


Flavor profile: Earthy, meaty, intense

Function: Provides a rich, savory backbone


Pair with:


  • Tamari or soy sauce for enhanced savoriness

  • Red wine, garlic, and rosemary in stews and sauces

  • Tomato paste for layered complexity


Usage examples:


  • Rehydrate and chop into risottos, stroganoff, or savory pies

  • Stir into black bean chili or vegan burgers for meaty depth


Recipes featuring Dried Mushrooms & Mushroom Powder:



Bonus Tips:


  • Toast dried mushrooms before grinding to intensify aroma and flavor.

  • Use porcini or shiitake varieties for the most potent umami.




Seaweed - Kombu, Nori, Wakame*


What it does: Seaweed contains high levels of naturally occurring glutamates along with minerals and trace elements that contribute a distinct oceanic (“fish-y”) flavor. These compounds enrich broths and dishes with a briny, savory depth that is difficult to replicate with other ingredients. Seaweed also imparts subtle sweetness and complexity, making it a foundational ingredient for building umami.


Flavor profile: Briny, mineral-rich, oceanic (“fish-y”)

Function: Boosts umami with natural glutamates and a hint of sea-like savoriness.


Pair with:


  • Miso in soups and stocks

  • Sesame oil and rice vinegar in dressings

  • Nutritional yeast and tamari in seasoning blends


Usage examples:


  • Crumble toasted nori on rice bowls or avocado toast

  • Use wakame in salads or miso soups


Recipes featuring Seaweed:



Bonus Tips:


  • Remove kombu after simmering to prevent bitterness.

  • Toast nori sheets before crumbling to deepen flavor.


*The difference between Nori, Kombu and Wakame


  • Nori is a thin, dried sheet used for sushi or as a snack. It has a mild, salty, and slightly sweet flavor that adds a light umami taste. In plant-based cooking, nori can be used to wrap veggie sushi rolls or crumbled over salads and rice bowls to add a subtle umami boost.

  • Kombu is thicker and chewier, known for its strong umami flavor. It’s often used to make dashi broth, which is a base for many soups and sauces. Kombu has a lot of natural glutamates, which give it a rich, savory taste. In plant-based dishes, kombu-infused dashi can be the foundation for miso soup, noodle broths, or vegetable stews.

  • Wakame is soft and delicate, with a mild sweet and salty flavor. When soaked, it becomes tender and slippery. Wakame adds a gentle umami flavor that works well in soups and salads. It’s great in vegan seaweed salads, miso soup, or added to grain bowls for a light, savory note.




Liquid Smoke


What it does: Liquid smoke is a concentrated flavoring derived from condensing smoke from burning wood. It adds the distinctive aroma and taste of charring and grilling to dishes without needing actual fire or charcoal. This smoky note triggers associations with cooked meats and BBQ, helping to replicate complex savory profiles in vegan cooking. Its boldness should be balanced carefully with sweetness or acidity.


Flavor profile: Intense smoky, charred

Function: Mimics grilled or wood-fired flavors


Pair with:


  • Maple syrup and tomato paste in BBQ sauces

  • Tamari and prunes in savory glazes

  • Mushrooms or lentils in chili or stews


Usage examples:


  • Add a drop or two to vegan bacon made from tofu or coconut flakes

  • Stir into smoky chili or baked beans

  • Use to flavor dips, nut cheeses, or grilled vegetables


Bonus Tips:


  • Use sparingly, too much can overpower the dish.

  • Combine with sweet and acidic elements for balanced barbecue sauces.




Tomato Paste


What it does: Tomato paste is a concentrated form of cooked tomatoes, rich in natural glutamates and sugars. When heated, it undergoes the Maillard reaction and caramelization, which develops complex, deep flavors, transforming it from sharp and acidic to sweet, smoky, and richly savory. This transformation is essential; simply adding raw tomato paste won't release its full umami potential. Heating tomato paste intensifies its savoriness, helping to build a thick, flavorful base for sauces, stews, and braises.


Flavor profile: Rich, sweet, tangy, concentrated umami

Function: Adds deep, savory body and natural sweetness


Pair with:


  • Mushrooms and miso for layered umami depth

  • Prunes or dried fruit to balance acidity and add sweetness

  • Liquid smoke and smoked paprika for smoky BBQ sauces


Usage examples:


  • Sauté tomato paste in oil until it darkens slightly before adding to soups, stews, or sauces to build a rich, caramelized base

  • Incorporate into vegan Bolognese by cooking it with onions, garlic, and mushrooms before adding liquids and simmering

  • Roast vegetables with a thin coating of tomato paste mixed with olive oil and herbs to add depth and umami

  • Blend with prunes and spices for vegan Bolognese or mole sauces


Recipes featuring Tomato Paste:



Bonus Tips:


  • Always sauté tomato paste before adding liquids to activate its flavor and prevent raw taste.

  • Use small amounts initially - too much can overwhelm a dish with acidity.

  • Tomato paste can be frozen in small portions for convenience and longer shelf life.




Sundried Tomatoes


What it does: Sundried tomatoes are tomatoes dehydrated to concentrate their sugars, acids, and glutamates, making them an umami powerhouse. Their intense, tangy sweetness and chewy texture add bursts of flavor and mouthfeel to dishes. Rehydrating them softens the texture while preserving their rich flavor, which can be blended into sauces, chopped into salads, or added to savory spreads to elevate complexity.


Flavor profile: Intensely tangy, sweet, chewy, umami-rich

Function: Provides concentrated tomato flavor, chewy texture, and natural sweetness


Pair with:


  • Nutritional yeast and garlic in pestos and spreads

  • Miso and tamari in marinades and dressings

  • Olives and capers for Mediterranean-style dishes


Usage examples:


  • Chop and stir into grain salads or pasta

  • Blend into creamy sauces

  • Rehydrate and add to vegetable stews


Recipes featuring Sundried Tomatoes:



Bonus Tips:


  • Soak sundried tomatoes (dry) in warm water, broth, or wine for 15-30 minutes to rehydrate and mellow intense flavors.

  • Sundried tomatoes preserved in oil add richness and can be used directly in spreads and dressings.

  • Combine sundried tomatoes with fresh herbs like basil or oregano to balance their concentrated flavor.




Fermented and Aged Ingredients (Balsamic vinegar, kimchi, sauerkraut, pickles)



What it does: Fermented and aged ingredients provide sharp acidity and complex flavor profiles created by beneficial microbes and natural chemical changes during aging. These ingredients add brightness and a balancing tang that cuts through richness and heaviness. They also deepen flavor complexity by introducing sour, salty, and sometimes spicy notes that lift the dish.


Flavor profile: Bright, acidic, complex

Function: Adds brightness, cuts richness, enhances flavor layering


Pair with:


  • Creamy sauces and grains

  • Roasted root vegetables

  • Legumes and hearty dishes


Usage examples:


  • Drizzle aged balsamic over roasted squash or tomatoes

  • Top grain bowls with kimchi or sauerkraut for a probiotic punch

  • Add chopped fermented vegetables into salads or sandwiches


Recipes featuring Ferments:



Bonus Tips:


  • Use raw or minimally cooked to preserve beneficial bacteria and bright flavor.

  • Balance acidity by pairing with rich or starchy ingredients.




Soy Sauce / Tamari


What it does: Soy sauce and tamari are fermented soybean-based seasonings packed with natural glutamates and amino acids that create a deep, savory umami punch. Tamari is typically gluten-free and has a smoother, less salty taste compared to regular soy sauce, making it a great choice (GF and less sodium). These liquids amplify existing flavors and add complexity to dishes without overwhelming. They are an essential seasoning and flavor enhancer in plant-based cooking.


Flavor profile: Salty, savory, slightly sweet, rich umami

Function: Adds depth, saltiness, and enhances overall flavor


Pair with:


  • Mushroom broths and miso soups

  • Nutritional yeast and sesame oil in dressings

  • Tomato paste and liquid smoke in BBQ sauces


Usage examples:


  • Use as a seasoning in stir-fries, soups, and marinades.

  • Add a splash to grain bowls or steamed vegetables for instant flavor

  • Mix into sauces and dips like vegan teriyaki or peanut sauce


Recipes featuring Soy Sauce/Tamari:



Bonus Tips:


  • Use tamari for gluten-free option - it's usually wheat-free.

  • Balance its saltiness by pairing with sweet or acidic ingredients like maple syrup or lime juice.



Vegetable Broth


What it does: Good vegetable broth enhances every ingredient it touches. Especially when made with mushroom, onion, tomato, or kombu, it contains natural umami compounds. It forms the base for soups, grains, and sauces.


Flavor profile: Mildly savory, earthy, aromatic

Function: Flavorful cooking liquid and umami carrier


Pair with:


  • Tomato paste, miso, or soy sauce in stews

  • Tamarind or sundried tomato for richness

  • Kombu or dried mushrooms for added umami


Usage examples:


  • Simmer grains or legumes in broth instead of water

  • Reduce for concentrated flavor in sauces


Recipes featuring Vegetable Broth:



Bonus Tips:


  • Enrich your broth with kombu, miso, or garlic

  • Simmer with mushroom stems or leftover scraps for more depth



Prunes


What it does: Prunes bring concentrated natural sugars and earthy richness that contribute body and sweetness, helping to balance acidity and bitterness in savory dishes. Their deep flavor can add complexity to sauces, braises, and stews without overt sweetness. When pureed, prunes help improve texture and mouthfeel, acting as a subtle flavor enhancer that rounds out the savory profile.


Flavor profile: Sweet, earthy, rich

Function: Adds natural sweetness and depth, balances acidity


Pair with:


  • Tomato paste in sauces like Bolognese or mole

  • Miso and tamari in braises and stews

  • Liquid smoke and vinegar in barbecue sauces


Usage examples:


  • Soak and blend into lentil ragù, stew, or chili for smooth sweetness 

  • Use in sauces and chutneys

  • Add to rich sauces to balance acidity and add body


Recipes featuring Prunes:



Bonus Tips:


  • Remove pits and soak in warm water before blending for smooth texture.

  • Use just a little to keep it from tasting too sweet - balance with some acid.


Kala Namak (Black Salt)


What it does: Kala namak, or black salt, contains sulfur compounds that produce an aroma and taste reminiscent of boiled eggs. This makes it invaluable in plant-based cooking where replicating egg flavor is desired, such as in scrambles or vegan “egg” salads. Beyond flavor, it enhances the overall savoriness of dishes with a subtle mineral saltiness.


Flavor profile: Sulfurous, egg-like

Function: Provides eggy aroma and flavor in vegan dishes


Pair with:


  • Tofu in scrambles and quiches

  • Vegan mayonnaise for “egg” salads

  • Avocado and lemon on toast


Usage examples:


  • Sprinkle into tofu scramble to mimic scrambled eggs

  • Mix into chickpea salad for egg-like flavor


Recipes featuring Kala Namak:




Flavor Carriers


Savory Fats - Fat carries flavor and aroma which helps achieve umami richness.


Toasted Oils


  • Sesame oil, walnut oil, hazelnut oil

  • Add nuttiness and aroma that complement fermented or roasted umami sources


Coconut Milk or Cream


  • Adds creamy body and rounds out the intensity of spicy, salty, or fermented dishes

  • Common in curries and stews with miso, soy sauce, or mushrooms


Olive Oil (especially extra virgin)


  • Enhances tomato-based sauces, roasted vegetables, and umami from ingredients like sun-dried tomatoes, olives, and capers


Cashew Cream or Blended Nuts


  • Adds richness and fat-based mouthfeel to sauces and soups, helping umami linger

  • Works well with miso, nutritional yeast, or sautéed mushrooms


Plant-Based Butter


  • Used in browning and caramelizing, which enhances umami development (especially in onions, garlic, mushrooms)


Balancing Umami with Acidity & Brightness:


Umami-heavy dishes can feel flat or heavy without lift. These elements don’t bring umami, but they complete the dish in terms of balance:


  • Finish with acid: lemon juice, vinegar, fermented brine

  • Add raw garnishes: scallions, herbs, pickled veg

  • Use a small amount of sugar/maple/date to round out bitter or salty dishes



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