Tangy BBQ Pulled Mushroom Sandwich Recipe
If you are in the mood for a meaty shredded sandwich but want to go a plant-based route, this tangy BBQ pulled mushroom sandwich is calling your name. Lion's mane and king trumpet mushrooms take center stage here with their ability to shred just like classic pulled pork.
Wellness coach and recipe developer Miriam Hahn brings us this recipe and says, "My favorite thing about this recipe is how absolutely delicious it is and how great you feel after you eat it. The mushrooms give you that same meaty taste and texture everyone knows and loves, but you don't get that full feeling that can make you nap-ready." Whether you follow a vegetarian or vegan lifestyle or you just want to explore the benefits of cooking with mushrooms, this meal is sure to go on your list of favorite flavorful recipes. Keep reading to learn how to magically transform mushrooms into a meat copycat.
Gather the ingredients for tangy BBQ pulled mushrooms
To make this recipe, we're using a combination of lion's mane and king trumpet mushrooms because these types of mushrooms shred exceptionally well. You can use all of the same type or even mix in king oyster mushrooms, which shred similarly. You'll also need onion and garlic. For our homemade sauce, we'll need some oil, tomato sauce, apple cider vinegar, white vinegar, Worcestershire sauce, soy sauce, smoked paprika, garlic granules, and onion powder. "If you want to make this recipe vegan, look for vegan Worcestershire or make your own," Hahn remarks. Grab your bun of choice and any toppings you may want like lettuce, pepperoncini, red onion, slaw, and ranch dressing.
Shred and sauté the mushrooms
Our first step is to shred the mushrooms. For the lion's mane mushrooms, just start from the top fuzzy part and pull down in long pieces like you would shred string cheese. For the king trumpet, cut off the mushroom cap and discard (or save for stock). Then shred the stem like string cheese also. (If you are using king oyster, you will shred them in this manner also). After the shredding is done, dice the onion and garlic then add them to a frying pan with some oil that has been heated to medium high heat. Cook for 10 minutes, then add the shredded mushrooms and cook for 15 minutes on medium heat stirring frequently.
Make the sauce
We'll be using the oven soon, so preheat it to 400 F. To make our tangy sauce, grab a small bowl and combine the tomato sauce, apple cider vinegar, white vinegar, Worcestershire sauce, soy sauce, smoked paprika, garlic granules, and onion powder. Add ½ cup of the sauce to the mushroom and onion mixture. Be careful to not let the mushrooms and onions overcook during this step as you will also be baking them. Continue to cook for 5 minutes on simmer then transfer to a baking sheet.
Bake and serve
Now that everything has simmered and absorbed lots of flavor it's time to crisp things up. Pop the baking tray into the oven for 35 minutes stirring halfway. Then add the remaining barbecue sauce and bake for 15 more minutes. "This double cook method is the optimal way to make pulled mushrooms so that the edges get crispy," Hahn explains. When you pull that out of the oven, scoop some onto buns and add your toppings. "Another great thing about this recipe is how well it keeps in the fridge for leftovers. If kept in a sealed container it will last fine for 4-5 days," Hahn explains. So, next time you are in the mood for pulled meat, try your hand at making pulled mushrooms and add them to your list of healthy make-ahead meals.
- 8 ounces lion's mane mushrooms
- 4 ounces king trumpet mushrooms
- ½ onion
- 2 cloves garlic
- 1 tablespoon oil
- 1 cup tomato sauce
- 2 tablespoons apple cider vinegar
- 2 tablespoons white vinegar
- 2 tablespoons Worcestershire sauce
- 1 tablespoon soy sauce
- 2 teaspoons smoked paprika
- 1 teaspoon garlic granules
- 1 teaspoon onion powder
- 3 whole grain buns
- lettuce, for serving
- red onion, for serving
- coleslaw, for serving
- ranch dressing, for serving
- Shred the lion's mane mushrooms. Remove and discard the cap on the king trumpet mushrooms and discard. Shred the stems.
- Dice the onion and garlic. Add the oil to a pan and sauté the onion and garlic for 10 minutes on medium heat.
- Add the shredded mushrooms and cook for 15 minutes on medium heat, stirring frequently.
- Preheat the oven to 400 F.
- For the sauce, combine the tomato sauce, apple cider vinegar, white vinegar, Worcestershire sauce, soy sauce, smoked paprika, garlic granules, and onion powder in a medium bowl.
- Add ½ cup of the sauce to the mushrooms and onion mixture. Simmer the mushrooms and sauce mixture for 5 minutes over low heat. Transfer the mushrooms to a baking sheet.
- Bake mushrooms for 35 minutes at 400 F, stirring halfway.
- Add the remaining barbecue sauce, stir, and bake for 15 additional minutes.
- When it's done, add the pulled mushrooms to buns and top with lettuce, red onion, slaw, or any other desired toppings.
| Calories per Serving | 244 |
| Total Fat | 7.3 g |
| Saturated Fat | 0.9 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 37.0 g |
| Dietary Fiber | 4.3 g |
| Total Sugars | 10.7 g |
| Sodium | 1,053.9 mg |
| Protein | 9.9 g |
