Vegan BBQ Pulled Mushrooms

    Summer is the time for BBQ, and these Vegan BBQ Pulled Mushroom sandwiches are a major crowd pleaser in addition to being super easy to prep.  I hate to even reference meat here, but this really is an amazing vegan pulled pork alternative – and much healthier (though BBQ sauce is still pretty high in sugar – and watch out for brands with high fructose corn syrup).

I’ll lay out the basic recipe with a few alternatives to kick it up a level or two:

Required Ingredients:

• 1/2 lb Mushrooms (should be about 3 cups when raw and roughly sliced)
  • Best mushrooms for this recipe are, in order:
  • King Oyster
  • Oyster
  • Shiitake
  • Other mushrooms are an option as well, but the best texture is achieved with mushrooms similar in firmness and texture to those listed above.
• 1 cup BBQ Sauce
• Buns
• Oil appropriate for sautéing

Optional Ingredients:

• 1 large or 2 small Onions
• 2 tbsp minced Garlic
• 1 Red Bell Pepper
• 2 tbsp vegan Worcestershire Sauce
• 2 tbsp Liquid Aminos
• 2 tbsp Dry White Wine
• 1 tbsp Nutritional Yeast
• Thick Sourdough Toast
• Hoagie Rolls

Amounts:

• This is a very flexible recipe and the amounts of the various ingredients will vary based on the overall amount you want to make.  For the purposes of this recipe, I will include rough amounts that make enough to feed 4-6 people (depending on the size of the buns you use).
• If you don’t use onions, you will need more mushrooms.  My amounts presume you are using onions.

Easiest Possible Preparation:

1. Slice Mushrooms into rough, thin strips.
2. Saute mushrooms over medium high heat until they begin to soften.
3. Add BBQ sauce.
4. Mix well and continue to sauté until desired consistency is achieved (mushrooms will get softer and sauce will get thicker as dish cooks).

Preferred Preparation:

1. Dice onions and place in pan (no heat yet).
2. Dice red pepper  and place in pan (still no heat).
3. Slice mushrooms into rough, thin strips.
4. Saute the onions, garlic, and pepper over medium high heat until the onions just start to become translucent.  If desired, add white wine, liquid aminos, and/0r Worcestershire sauce (I use all 3!).
5. Add the mushrooms.  Stir.  Saute until the mushrooms start to soften and release their liquid.
6. Add the BBQ Sauce.  Stir and Saute until the sauce thickens and reaches desired consistency.  Add more Worcestershire or liquid aminos to taste.

Note: Sauce will continue to thicken as it cools.  Avoid over-cooking the mushrooms, you want mushrooms not mush!

Scoop some onto a thick slice of sourdough toast with some nutritional yeast (or a hoagie or a regular bun), and enjoy!

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