There are four recognized basic taste groups that most of us are familiar with: sweet, sour, salty, and bitter. But there is a less recognized taste group that was identified in the 1980’s. Umami, often referred to as the “fifth taste” is a Japanese word that translates to a “delicious savory taste” in English. Umami is often described as the meaty, savory deliciousness that deepens the flavor of the food we eat. Our taste buds allow us to experience all tastes in various combinations, making the experience of food and drink all that more complex. For example, taste buds can register a food as mostly sweet, but also salty and umami.
Umami may seem to be a bit of a mystery, but the concept is simple. Umami is related to the amino acid glutamate that is naturally found in foods. Once detected by taste receptors, the amino acid provides what can be described as a meaty or brothy flavor. Cooking, curing, or fermenting can help release the amino acids that create umami. Monosodium glutamate, or MSG, is often added to foods to add an umami flavor. While the use of MSG has been the topic of controversy, the FDA has designated MSG as a safe ingredient, causing only minor adverse events, such as headaches or nausea, in a very small percentage of consumers.
Umami-rich food are all around us. For example:
- Most mushrooms are considered high in umami, especially varieties like shiitake, cremini and portobello. The umami flavor becomes more pronounced when cooked or dried. If you love pasta but want a little something different, try this Broccoli Rab and Mushroom Linguine for a burst of flavor and umami satisfaction.
- Tomatoes contain high levels of glutamic acid which create a savory umami flavor. As the tomato ripens, glutamine levels increase. Drying tomatoes also concentrates the umami flavor. Warm up with this comforting and hearty Lasagna Soup that combines the rich umami flavors of traditional lasagna in a warm, savory bowl. Packed with tender pasta, tomatoes, and a flavorful blend of herbs and spices, this easy-to-make soup is a family favorite and is perfect for cozy, casual dinners.
- Soy sauce is made from fermented soybeans and has a rich color and strong umami taste. This Sesame Chicken Noodle Bowl, rich in umami flavor,ispacked with plenty of immune boosting vegetables. Or try this Asian Veggie Noodle Bowl for a “meat-free” option.
- Fish sauce contains glutamate which provides a umami boost. Use fish sauce as a seasoning or base for dipping sauces. This Thai Salmon recipe includes a delicious marinade that includes fish sauce. This high-protein, low-carb dinner will not disappoint!
- Green tea contains glutamate which lends a savory umami taste in every sip.
- Miso is a fermented paste made from soybeans and is a key ingredient in Japanese cooking. Enjoy this Miso Soup that is loaded with delicious umami rich ingredients.
- Dashi is a Japanese stock that is made by extracting umami flavors from ingredients like kelp and fish.
- A plant-based source of umami, seaweed is high in glutamate. Seaweed or Nori is used to wrap sushi and may be found in Asian soup, stews and salad recipes.
The umami taste can be found widely in a great number of foods and is not limited to the examples above. From Worcestershire sauce, ketchup and bouillon to consommé, meats, and cheeses, umami-rich foods are all around us. Of note, Umami-rich foods have become popular among food manufacturers trying to improve the tastes of lower-sodium offerings. Chefs have been enhancing their cuisine by creating “umami- bombs” where dishes are made with umami-rich foods. The next time you bite into your favorite dish and experience a filling, pleasant flavor that lingers in your mouth, think umami!
