Eggplant Mushroom Toban Yaki
Healthy and flavorful eggplant mushroom toban yaki inspired by Nobu’s mushroom toban yaki dish. This recipe is vegan, gluten-free, and easily customizable. If you follow a low FODMAP diet, read on to see how you can enjoy this dish.
Adding a variation of mushrooms adds so much depth and texture into your dish – you can just use one or two types of mushrooms, but having a wide range makes for a much more interesting and tasty dish. Some of my favorites include:
- Maitake. These mushrooms are earthy, delicate, and buttery. They are great for your immune system!
- Enoki. These mushrooms are by far the most delicate, and somewhat resemble thin rice noodles. The flavor is mild, but the texture makes the dish.
- Beech. When cooked, beech mushrooms soften and take on a vague nutty flavor.
- Alba Clamshell. These mushrooms are very similar to the familiar and more common white button mushrooms. They have a bit of a seafood taste and pair really well with the lime.
- Forest Nameko. These mushrooms have naturally occurring gelatin on the cap helping them thicken the dish. They are earthy and moist.
Low FODMAP Mushrooms
If you follow a low FODMAP diet due to IBS, SIBO, or other digestion issues, the following mushrooms are low FODMAP and therefore safe to eat:
- Trumpet. These tall, meaty mushrooms are savory and firm. I kept them in tact for the sake of the photo, but I’d actually prefer them chopped into smaller bits.
- Shimeji. Shimeji mushrooms are almost like a cross between enoki and trumpet mushrooms. They have a long stem with a tiny cap and are very thin. They’re slightly nutty and add a really unique and diverse texture to the dish.
- Pearl Oyster. Oyster mushrooms have a very mild taste and are almost undetectable in this dish. I chopped them into small pieces which added an overall volume and density to the dish. As with all the mushrooms, make sure to give them a delicate rinse before cooking. If you notice a white fuzz on the mushroom, don’t panic! It’s just mycelium which can occur when the mushrooms are in too warm a temperature. Just give them a rinse and you’re good to go.
I love the addition of eggplant to this dish because of it’s soft texture. They make the dish less of an appetizer and more of a main course. I sauté them in oil first and set aside before cooking the mushrooms. If you follow a low FODMAP diet, make sure not to use more than a cup of eggplant per serving.
I cooked the mushrooms in a small amount of vegetable broth and coconut milk – after stirring and letting them cook, the texture will transform into a creamy broth combining all of the flavors of the mushrooms. Once you add the lime juice, it brings it all together.
You can feel free to mix and match this recipe however you’d like. You don’t need to add each type of mushroom – if you’d prefer to keep it simpler, you can keep it to button, shiitake and baby bella mushrooms which are much easier to find than some of these exotic mushrooms. As long as you use at least three types of mushrooms to create that variety, this recipe will be delicious.
Eggplant Mushroom Toban Yaki
- 1/2 eggplant should yield about 2 cups
- 2 tbsp avocado or sesame oil
- 3 tbsp vegetable broth
- 3 tbsp canned coconut milk
- 1 cup mushroom medley see notes
- 4 tbsp coconut aminos or tamari
- 1/2 lime, juice from
- 2 green onion stalks topping
- 1 tbsp sesame seeds topping
- wash eggplant and chop into medium sized cubes. heat avocado oil on the pan and sauté eggplant until soft and slightly mushy. set aside.
- wash all mushrooms – make sure not to wash them too vigorously as they are delicate. add them in a large pot with the vegetable broth. after cooking on a low-medium heat for 5 minutes, add in the coconut milk and coconut aminos or tamari. stir occasionally but keep covered.
- once the vegetable broth starts getting creamy, add the eggplant back in. cook for another few minutes and add the juice of 1/2 lime.
- serve on a bed of rice, mixed in with noodles, or alone. top with green onions, sesame seeds, and a lime wedge.