Name: Pulled Mushrooms with BBQ Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: American
Ingredients: ¾ cup (180ml) of passata; 2 tablespoons of maple syrup - 4 syns; 1 tablespoon paprika; 1 tablespoon of yellow mustard (French's) - 0.5 syns; 1 tablespoon of balsamic vinegar; 1 tablespoon of dark soy sauce; ½ tablespoon of Worcestershire sauce; 1 teaspoon onion powder; 1 teaspoon garlic powder; 500g of king oyster mushrooms, (can also use large portobello caps or shiitake thinly sliced); 1 tablespoon of olive oil - 6 syns; ½ cup (120ml) of vegetable stock; salt and black pepper; 2 spring onions, sliced

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Pulled Mushrooms with BBQ Sauce - shredded king oyster mushrooms make the perfect meat free alternative to pulled pork in this delicious recipe with a simple BBQ Sauce.

Pulled Mushrooms

I am always looking for ways to incorporate more meat free dishes into my meal planning, but they have to be ones that the kids will enjoy too, because when I cook it needs to be meals the whole family will enjoy. One of my new favourite ingredients to use is King Oyster Mushrooms because when you shredded them up, they resemble shreds of meat and are perfect in stir fries, pasta dishes or recipes like this delicious Pulled Mushrooms with Barbecue Sauce.

One thing I love about living in Canada is that we really do get a great choice of different fruits and vegetables, which makes healthy eating so much more enjoyable and varied. I often go for a browse to see what new items I can find to incorporate into my meals.

Sourcing Unusual Ingredients

The best places to find more varied choices of fruit or vegetables etc are markets or local Indian, Chinese or Caribbean food markets etc. So if you want some new things to try, check to see if there are any in your area. You will often find things like Plantain, different varieties of mushrooms, much wider selection of fruits etc and store cupboard ingredients for authentic Indian and Chinese recipes that you may not be able to find at your usual grocery store.

We have an amazing Multi Food market close to where I live, and it has aisles of different products from all over the world. It's my go to place when i want something for a particular recipe and is usually where i go to purchase spices or soy sauce or other hard to find ingredients etc. Chinese brands of soy sauce just taste so much more authentic to supermarket brands and you will be surprised in the difference between a Chinese brand of dark soy sauce and supermarket version.

Pulled Mushrooms with BBQ Sauce on white rectangle plate with two forks with bowl of crispy potato slices in the background.

Substitute for King Oyster Mushrooms

King Oyster Mushrooms are great in this recipe because they really do shred up like pieces of meat, but I am aware they can be quite difficult to source in some areas.

The best substitute to use in their place is the large portobello cap mushrooms (remove the black gills and slice up thinly with a knife) or you can also use shiitake mushrooms sliced up thinly. I have used both before in a similar way and they work perfectly.

Can I swap the oil for spray oil?

For the best result with cooking the mushrooms I recommend using the oil in this recipe, you want to get that golden sear to the exterior and spray oils just don't give the same result.

I use a combination of oil to get the sear and then a little stock to reduce down around the mushrooms for added flavour. It's a great trick you will see me often use in my recipes.

Use spray oil if you really must, but honestly you are not saving a huge amount of calories when you divide it all up into servings.

close up of Pulled Mushrooms with BBQ Sauce on white rectangle plate

Homemade BBQ (Barbecue Sauce)

For the bbq sauce for the pulled mushrooms, I make a basic easy quick sauce that is really great to pair with anything you like. It uses all natural ingredients, but is not loaded with heaps of sugar. Instead I use a little bit of maple syrup for the sweetness, my preferred choice when a little sweetness is needed in a recipe.

If you want to save some calories and use sweetener, then by all means do, just remember the sauce won't have quite the same taste/consistency if you do. The maple syrup cuts any acidity from the tomatoes and it also adds a glossiness to the sauce as it reduces down.

Sides for Pulled Mushrooms in BBQ Sauce

Wondering what to serve these with? There are heaps of options, you could serve in a wholemeal bread roll as a pulled mushroom sandwich, serve with rice or enjoy it as we do as a Pulled Mushroom in BBQ Sauce Bowl with Crispy Seasoned Potato Slices and a Salad (Lettuce, Cucumber, Corn and Tomatoes).

To make the crispy potato slices - I just peel some floury potatoes, slice them into round disc using a handy Crinkle Cutter you can find these on Amazon, parboil for 5 minutes, then coat in some paprika, garlic and onion powder, spray with cooking oil spray (I like to use Avocado) and cook in the actifry until golden. You can also do these by placing on a tray lined with parchment and cooking in the oven at 220c/200c fan/400f or gas mark 7 for 40-45 minutes (turn over half way).

close up of crispy potato slices in white bowl

More Mushroom Recipes

Looking for some other recipes that use mushrooms? Check out these:

or head on over to the FULL RECIPE INDEX where you will find over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc

Pulled Mushrooms with BBQ Sauce in white bowl with crispy potato slices, corn and salad.

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Pulled Mushrooms with BBQ Sauce

Yield: SERVES 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Pulled Mushrooms with BBQ Sauce - shredded king oyster mushrooms make the perfect meat free alternative to pulled pork in this delicious recipe with a simple BBQ Sauce.

Ingredients

500g of king oyster mushrooms, (can also use large portobello caps or shiitake thinly sliced)
1 tablespoon of olive oil - 6 syns
½ cup (120ml) of vegetable stock
salt and black pepper
2 spring onions, sliced

for the barbecue sauce

¾ cup (180ml) of passata
2 tablespoons of maple syrup - 4 syns
1 tablespoon paprika
1 tablespoon of yellow mustard (French's) - 0.5 syns
1 tablespoon of balsamic vinegar
1 tablespoon of dark soy sauce
½ tablespoon of Worcestershire sauce
1 teaspoon onion powder
1 teaspoon garlic powder

Instructions

Using two forks, shred the mushrooms into pieces. (or slice thinly with a knife if using large portobello caps (gills removed) or shiitake mushrooms)
Heat the oil in a large frying pan, once hot, add the mushrooms in a single layer and let fry, try not to move around in the pan too much, you want them to get a lovely golden sear, as they start to go golden underneath you can flip them and repeat on the other side. Add a pinch of salt and black pepper to season.
Then gradually add in a little bit of the stock at a time reducing down around the mushrooms before adding in a little more.
Add the BBQ sauce ingredients to a small saucepan and simmer until thickened.
Add the barbecue sauce into the mushrooms and stir until all coated.
You can serve as is, or place them mushrooms under the grill to slightly char the edges.
Sprinkle with chopped spring onions and serve with your choice of sides.
Enjoy!!

Notes

This recipe is gluten free, dairy free, vegetarian (vegan) Slimming World and Weight Watchers friendly

Slimming World - 2.5 syns per serving
WW Green Smart Points - 3 per serving
WW Blue Smart Points - 3 per serving
WW Purple Smart Points - 3 per serving
Gluten Free - use a gluten free stock, soy sauce and Worcestershire sauce
Vegan/Vegetarians - use vegan Worcestershire sauce

Can this be frozen? I find this is best enjoyed once cooked, however there are no ingredients in this dish that can not be frozen. I recommend fully defrosting and then heating up in a pan until heated through.

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