Smoky BBQ mushroom buns

Smoky BBQ mushroom buns recipe

5 ratings

This vegan take on the popular pulled pork bun replaces the meat with a large, flat mushroom, marinated in a smoky barbecue sauce. Try roasting it until it softens or grill it for an outdoor barbecue. See method

  • Serves 4
  • 15 mins preparation (plus 30 mins marinating) and 30 mins cooking
  • 234 calories / serving

Ingredients

    For the mushrooms

    • 3 tbsp tomato ketchup
    • 1 tbsp balsamic vinegar
    • 2 tbsp soy sauce
    • 1 tbsp maple syrup, golden syrup or agave syrup
    • 1 tsp hot smoked paprika
    • 1 tbsp olive oil
    • 4 large flat mushrooms, wiped and stalk removed
    • 4 soft white buns, split open, and shredded crisp lettuce, to serve

    For the carrot and cabbage slaw

    • 100g (3 1/2oz) red cabbage, shredded
    • 2 carrots, grated
    • 3 spring onions, finely chopped
    • 100ml (1/2 pint) plain soya yogurt
    • 2 tsp wholegrain mustard
    • 1 small lemon, juiced

Each serving contains

  • Energy

    985kj
    234kcal
    12%
  • Fat

    7g 10%
  • Saturates

    1g 6%
  • Sugars

    12g 14%
  • Salt

    2.2g 37%

of the reference intake
Carbohydrate 36.8g Protein 7.9g Fibre 4.1g

Method

  1. Mix together the ketchup, vinegar, soy sauce, maple syrup, paprika and olive oil. Generously brush the mixture over the mushrooms, put them in a roasting tray and leave to marinate for 30 minutes.
  2. Preheat the oven to gas 6, 200°C, fan 180°C. Roast the mushrooms for 25 minutes or until tender. If cooking on a barbecue, place the mushrooms onto the barbecue on a medium/high heat. Cook for 2-3 minutes; turning every 30-40 seconds, or until they are cooked through.
  3. Spoon any remaining marinade into a pan, stir in 1 tbsp water ready to heat just before serving.
  4. Meanwhile, make the slaw. Mix together the cabbage, carrots, spring onions, yogurt, mustard and lemon juice, then season to taste.
  5. Spoon some shredded lettuce on the bottom half of each bun, top with a mushroom, then spoon over a little of the barbecue sauce. Add some of the slaw or serve it by the side.

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