Best Vegan Anchovy Paste
This is the best vegan anchovy paste you will ever need. Anchovies have long been used in Italian and other Mediterranean cuisines to boost savory umami flavor. If you are not familiar with the culinary term umami it is the fifth basic taste alongside sour, sweet, bitter, and salty. Japanese scientists
Post Date: January 15, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
discovered this fifth flavor in the early 20th century and called it umami, which translates to savory or meaty taste of foods. It comes from three compounds that are naturally found in plants and meat: glutamate, inosinate, and guanylate. The first, glutamate, is an amino acid found in vegetables and meat. Inosinate is primarily found in meat, and guanylate levels are the highest in plants. (Trusted source.)
Uses Is there a difference between the culinary terms umami and savory?
According to MasterClass, umami roughly translates to a pleasant savory taste. This might lead you to think that umami and savory mean the same thing. Technically, they do not. The thing is that savory can refer to many different flavors. Merriam-Webster offers multiple definitions for savory, including being, inducing, or marked by the rich or meaty taste sensation of umami, and having a spicy or salty quality without sweetness. While savory is not a specific kind of flavor itself, it is an umbrella term used to refer to flavors other than sweetness. It can be confusing, I know. Using this term to describe dishes is very useful but sometimes it is not specific enough. Salty and umami: Now those are terms with clear distinctions. Honestly, I am overthinking it at this point!
Uses for Vegan Anchovy Paste
The most classic use is a Caesar Salad dressing. In some recipes, anchovies act as a “secret ingredient” that adds complexity without necessarily making the dish taste fishy. When used in moderation, anchovies can be subtle but transformative, elevating the overall recipe experience. Creating this flavor profile for my Italian vegan recipes was important to me as while anchovies may not be to everyone’s taste, they can play a crucial role in enhancing the depth and complexity of Italian dishes. If you’re open to experimenting with flavors, incorporating vegan “anchovy paste” can be a rewarding way to elevate the authenticity and richness of your Italian cuisine.
Having a pre-made vegan anchovy paste allows you to whip up quick and delicious vegan and whole food plant-based meals without the need to prepare the paste from scratch every time. The paste can be used in a variety of dishes, including pasta sauces, salad dressings, marinades, dips, and spreads. Its versatility makes it a handy condiment to have on hand and can be a valuable component in plant-based recipes. Instead of scrambling to gather ingredients and prepare the paste when you’re in the middle of cooking, having it ready in advance streamlines the cooking process.
Grocery List
Produce
–
Pantry
miso
nori powder or seaweed sheets
caper brine
Bragg’s Amino liquid
Misc
–
Add-Ins and Substitutions
You can use red, dark, yellow, or white miso. Generally, darker miso tends to have a more robust flavor compared to lighter miso and this might slightly change the end flavor.
You can use nori powder or seaweed sheets. I would first toast the seedweed sheets, but I have made this with great success passing over the toasting step.
Storing
Store the paste in an airtight container in the refrigerator for up to 1 month.
Nutrition 411
Liquid aminos, like Bragg liquid aminos, are a healthy gluten-free substitute for soy sauce and other seasonings. They have several health benefits, like decreasing hunger, but can pose risks to some people. They add a savory, salty flavor to meals and are naturally vegan and gluten-free. They are very important for building muscle, regulating gene expression, cell signaling, and immunity (Trusted Source, Trusted Source). There are two types of amino acids — essential and non-essential. Your body can produce non-essential amino acids, but essential amino acids can only be obtained from your diet (Trusted Source).
Miso is a paste made from fermented soybeans mixed with other ingredients. It is a versatile condiment available in many varieties. It is a complete source of protein and rich in a variety of nutrients and beneficial plant compounds. However, it is also high in salt. Its fermentation helps improve the body”s ability to digest and absorb foods. The condiment also contains probiotics that can promote gut health and digestion. While more research is needed, regular consumption may reduce the risk of certain types of cancer and rich probiotic content may boost your immune system and help ward off infections. (Trusted source.)
Nori or seedweed is considered one of the best sources of biologically available nutrients. It is high in iron, magnesium, potassium, and in fact is much higher in vitamins (A, B1, B2, C) and antioxidants than nearly all vegetables. It composes sugars and fats in low percentages but has a high content of minerals, and vitamins, with significant amounts of vitamins A, vitamin C, and B-complex groups; and minerals like iodine, manganese, phosphorus, and iron. It is among the most nutritious seaweeds with easily digestible and bio-available protein content ranging from 10-15 percent. Nori and other red algae carry ample amounts of vitamin-A. 100 g of fresh, raw nori contains astoundingly 5,202 IU or 1734 % of daily recommended levels of vitamin A. Further, vitamin A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids is also known to help the body protect from lung and oral cancers. (Trusted source.)
Vegan Anchoy Paste
Equipment
- mortar and pestle
Ingredients
- 1 tsp nori or seaweed powder
- 1 tsp Bragg’s Amino liquid
- 1 tsp caper brine
- ¼ cup white or red miso
Instructions
- Toast one small sheet of roasted seaweed (if not using nori powder) in 275-degree oven. Tear sheet into 1½-inch pieces and grind in spice grinder to fine powder, about 30 seconds. Sheets of roasted seaweed is really inexpensive.
- Measure out 1 teaspoon nori powder and stir into 1/4 cup white miso. (Extra powder can be stored in airtight container at room temperature for up to 2 months.)
- Add Bragg's Amino Liquid and caper brine in small bowl.
- Paste can be stored in airtight container in refrigerator for up 1 month. To use as flavoring agent: Substitute in 1:1 ratio for minced anchovies.1 minced anchovy = ½ teaspoon
Notes
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