“What do you eat?”
This is a question I get all the time. All the time.
Thankfully, there’s a whole world of creative, simple and delicious dishes that don’t include animals.
And for someone like my boyfriend, who stopped eating meat about a year ago because of the environmental impact animal ag has on the planet, but loves meat, this sandwich is redeeming!
Mushrooms in general have a more hearty, “meaty” consistency and are a great source of protein, fiber and many important vitamins and minerals.
These trumpet and king oyster mushrooms eerily mimic the texture and look of pulled pork.
What really makes this sandwich for me is the slaw — kale, carrot and red onion. It’s the perfect tang to the spice of the BBQ sauce.
This recipe is adapted from Chef Chris Rubenstein’s of the same name. The original calls for smoking the mushrooms; I marinated them for a few minutes in liquid smoke and baked them. I also decreased the sugar and lightly steamed the vegetables for easier digestion.
The organic fries were a splurge and added the perfectly salty compliment.
I thought this was going to be more work than it was — it was simple and quick.
And if learning more about how to reduce or eliminate animals from your diet is your jam (no pun intended), check out my upcoming Plant-Based Nutrition series.
Pulled BBQ Mushroom Sandwich
Prep: 30 minutes
Total: 50 minutes
1 pound whole trumpet/king oyster mushrooms
1 tablespoon liquid smoke
1/8 cup water
1 each head kale, finely sliced (chiffonade)
2 each carrots, peeled and grated
1 each red onion, julienned
3/4 cup vegan mayonnaise
2 tablespoons sugar
½ cup apple cider vinegar
1 tablespoon crushed red pepper flakes (optional)
2 tablespoons vegetable oil
1 cup BBQ sauce
4 each sandwich rolls
1. Preheat the oven to 450 degrees.
2. Clean the mushrooms and leave whole. Toss with the liquid smoke and a small amount (about 1/8 C) of water in a bowl and marinate for 10-15 minutes.
3. Meanwhile, to prep the slaw, lightly steam the veggies: the carrots and onion together for 6-10 minutes and the kale for 3-5 minutes. Then mix the kale, carrots, and onion in a large mixing bowl and refrigerate for 10 minutes.
4. After marinating, place mushrooms and any remaining liquid on a baking sheet and cook for 10-15 minutes until darkened, but do not allow them to burn. When mushrooms are done cooking, allow them to cool slightly, then shred with a fork.
5. Mix vegan mayonnaise, apple cider vinegar, sugar, and crushed red pepper. Whisk to combine, then pour over the slaw and stir. Place back in the refrigerator.
6. Heat oil in a saucepan, add mushrooms and BBQ sauce, and sauté until sauce is caramelized and has coated the mushrooms.
7. To assemble the sandwich, place kale slaw on the bun and top with mushroom mixture. Option to top with sprouts or microgreens. Bon appetit!
Notes: You can find liquid smoke at health food stores and the flavor/quality of the BBQ sauce will reflect in the dish.
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