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Vegan Pulled Mushrooms and Brussels Sprout Slaw with Spicy Ginger Peanut Sauce

By Alissa Vieth on September 17 2018 | Nutrition & Recipes

Looking to incorporate more vegan meals and side dishes into your diet? Try this delectable, plant-based dish featuring pulled oyster mushrooms and Brussels sprout slaw tossed in homemade spicy ginger peanut sauce.  Peanuts are a rich source of heart-healthy monounsaturated fat, they also provide protein and many vitamins and minerals such as folic acid, vitamin E, copper, selenium, magnesium and zinc. 

 

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Spicy Ginger Peanut Sauce:

Ingredients

  • 1/4 cup natural peanut butter
  • 1 tbsp soy sauce
  • 1 clove garlic, minced
  • Juice of half a lime (~1.5 Tbsp)
  • 1 tsp minced ginger
  • 1 – 2 tbsp hot water
  • 1 tsp chili flakes

* Optional additions: 1/2 tsp chili garlic sauce, hot sauce, mint or cilantro finely chopped, roughly chopped peanuts

Directions

  • Add all ingredients except water into medium bowl and whisk together.
  • Then add in 1 tbsp of hot water and a little more if needed to thin, until smooth.
  • Taste and adjust seasonings as needed.

* If you have extra sauce you can also freeze smaller amounts in ice cube trays or other small containers, then pop them out once frozen and store in a zippered plastic. Defrost as needed.

 

Brussels Sprout & Fresh Pea Slaw:

  • 1 pound brussels sprouts, trimmed and shredded
  • 2 cups shredded kale
  • 1 cup fresh green peas
  • ½ shredded nori
  • ½ cup chopped chives
  • 3 tablespoons toasted sesame seeds
  • 2 tablespoons spicy ginger peanut sauce (recipe above)
  • Juice of one lemon

Directions: In a large bowl, combine all Brussels sprout slaw ingredients together and set aside.  

 

Pulled Oyster Mushrooms:

  • 14 oz king oyster mushrooms
  • 2 tbsp sesame oil
  • 1 small white onion, finely diced
  • 2 cloves garlic, finely diced
  • 2 tbsp tamari
  • 3 tbsp spicy ginger peanut sauce 
  • ¼ cup vegetable stock (low sodium)
  • 3 tbsp cilantro (optional)
  • 2 tbsp toasted black sesame seeds (optional)

Directions:

  • Wipe mushrooms clean and cut off the caps. Slice the caps thinly.
  • Shred the stems using a fork.
  • Heat up 2 tbsp of oil in a heavy bottom frying pan. Throw in the diced onion, fry on a gentle heat for about 10 minutes (stirring from time to time) until translucent and lightly browned in places. Add garlic and fry for another 2-4 minutes.
  • Add in all the shredded and sliced mushrooms (caps and all).
  • Add tamari, spicy ginger peanut sauce (recipe above), and ¼ cup vegetable stock.
  • Serve by topping bowls of Brussels Sprout slaw with pulled mushroom mixture.
  • Top with chopped cilantro and/or toasted black sesame seeds if desired.

 

Got health questions? Book an appointment and speak with a registered dietitian. Request an appointment or more information

 

 

Top your Next Grain Bowl with Spicy Ginger Peanut Sauce

Grain bowls are a simple easy meal for a quick dinner or to pack for a weekday lunch. The combinations of ingredients are limitless, and the bowls can be as simple or elaborate as you wish. To build a grain bowl, follow the equation and let your imagination run wild!

 

Basic Grain Bowl Equation:

  • 1/2 Cup Cooked Whole Grains: Brown rice, quinoa, barley, or a combination etc. Extra cooked grains can be stored in the freezer and defrosted when needed. *Don't go overboard on grain portions.
  • 2 Cups Cooked or Raw Veggies: Try a combination of textures (chopped, grated, julienned), colours, and cooking methods (raw, steamed, sautéed, roasted). 
  • 1/2 Cup Protein: Choose a plant-based or meat protein source (or a combination) like chickpeas, kidney beans, navy beans, black beans, lentils, tofu or tempeh. Alternatively, choose an animal-based protein like eggs, chicken, fish or beef. Looking to ramp up your protein intake? Try our healthy low-carb diet guide.
  • 2 Tablespoons Sauce:  You can dress your healthy grain bowl meal with a simple mixture of olive oil, lemon juice, and a splash of soy sauce. To mix things up, try one of our nutritious and mouth-watering sauce recipes.
  • 2 Tablespoons Toppings:  Sprinkle with toasted unsalted nuts, seeds, chopped green onions, fresh chopped herbs, or feta cheese.

 

Bringing it all Together:

  1. Spoon 1/2 cup grains in a bowl.
  2. Drizzle with 1 tablespoon of sauce.
  3. Load on veggies and protein.
  4. Drizzle on another tablespoon of sauce and then sprinkle with toppings.

 

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