Carolina Pulled Mushroom

Carolina Pulled Mushroom is a savory and tangy BBQ dish that substitutes succulent mushrooms for traditional pulled pork, bringing a plant-based twist to a classic favorite. Slow-cooked in a zesty vinegar-based sauce, this dish is perfect for any BBQ lover looking for a dairy-free alternative.

Ingredients

• Portobello mushrooms - 400 grams
• Olive oil - 2 tablespoons
• Yellow onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Apple cider vinegar - 60 ml
• Tomato paste - 2 tablespoons
• Maple syrup - 1 tablespoon
• Smoked paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable broth - 120 ml
• Whole wheat buns - 2
• Coleslaw mix - 100 grams (optional for serving)

Steps

1. Clean the Portobello mushrooms and slice them into thin strips.
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic to the skillet and cook for another minute until fragrant.
4. Stir in the sliced mushrooms and cook for about 8-10 minutes, until they are softened and begin to release moisture.
5. In a small bowl, combine the apple cider vinegar, tomato paste, maple syrup, smoked paprika, cayenne pepper, salt, and black pepper. Mix well.
6. Pour the sauce over the cooked mushrooms and add the vegetable broth. Stir to combine.
7. Reduce the heat to low, cover, and let simmer for 15-20 minutes, stirring occasionally, until the mushrooms are well-coated and the sauce has thickened.
8. While the mushrooms cook, prepare the coleslaw (if using) by tossing coleslaw mix with a little olive oil and vinegar to taste.
9. Once the mushrooms are done, serve the pulled mushroom mixture on whole wheat buns topped with coleslaw.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

• Rich in antioxidants due to mushrooms, which can help reduce inflammation.
• Low in calories and fat, making it a heart-healthy option.

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