Grilled King Oyster Mushroom Steaks (Vegan + Gluten-Free)
These grilled king oyster mushroom steaks are the perfect vegan addition to any barbecue. Delicious and gluten-free, they're also great when pan-fried.
Ingredients
- 4 king oyster mushrooms (approx. 10 oz / 300 g)
- 2 tablespoons tamari (or soy sauce if not GF)
- 1 tablespoon sesame oil
- 2 cloves garlic, minced or finely chopped
- 1 inch piece of ginger, minced or finely chopped
- 1 fresh chilli, finely chopped
- Juice of half a lime
Instructions
Marinade
- In a large freezer bag or bowl, mix together all of the ingredients apart from the mushrooms. The great thing about a freezer bag is that you can use your hands to combine everything without any mess.
- Cut each mushroom lengthways into three slices, then add these to the marinade bag/bowl. Take a couple of minutes to coat the mushrooms evenly in the marinade, then leave for approx. 15 minutes on the work surface or in the fridge. Again, a freezer bag makes it easy to move everything around and you can use the zip seal to help trap the flavour.
BBQ/grill
- Preheat the barbecue/grill to a medium heat (not scorching hot or else the mushrooms will quickly burn and/or dry out). Add the mushroom slices and cook for approx. 5 minutes on each side, doing this in batches if necessary. The mushrooms should be golden on both sides with slightly crispy edges and char marks.🌱 Serving suggestions >📸 See recipe steps >📖 Table of contents >
Pan-fry
- To pan-fry these mushrooms you'll probably have to cook in batches. Heat a small amount of cooking oil in a pan on medium heat and add the mushroom slices, avoiding any overlaps. Cook for 3-4 minutes on either side, or until both sides are golden with slightly crispy edges. Transfer to a plate and repeat with the remaining mushrooms.
Notes
Leftover marinade: If you have leftover marinade, don't throw that stuff away! Use it in a stir-fry, soup, or stew, or recycle it with more soy sauce and sesame oil to then marinate something else.
Quantity: Four mushrooms will provide twelve thin mushroom 'steaks'. This is a nice amount for two main servings, or can provide many more servings as a side.
Marinating time: I find that anywhere from 15-30 minutes is a good window for marinating mushrooms. You could also prepare them further in advance – just be aware that the mushrooms will probably become softer over time.
Cooking time: This will vary slightly depending on the type of barbecue/grill and the cooking temperature. It's best to check the mushrooms after a few minutes to see if they've turned golden underneath.
Gluten-free: Tamari is a variant of soy sauce that’s usually gluten-free. If this recipe needs to be 100% gluten-free, make sure you use tamari or a GF soy sauce.
Storage: You can store the cooked mushrooms in the fridge for up to a week. While it's possible to freeze the mushrooms, I'd avoid this as it'll affect the texture and taste.
See recipe testing notes and recipe FAQ sections for more info.
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* The nutrition info below is for one serving, based on a total of two servings (this will vary depending on whether it's a main or side).
Nutrition
Calories: 146kcalCarbohydrates: 16gProtein: 8gFat: 8gSaturated Fat: 1gSodium: 1036mgPotassium: 782mgFiber: 4gSugar: 3gVitamin A: 286IUVitamin C: 36mgVitamin D: 1µgCalcium: 5mgIron: 3mg
Nutrition Facts
Grilled King Oyster Mushroom Steaks (Vegan + Gluten-Free)
Amount Per Serving
Calories 146
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 1036mg45%
Potassium 782mg22%
Carbohydrates 16g5%
Fiber 4g17%
Sugar 3g3%
Protein 8g16%
Vitamin A 286IU6%
Vitamin C 36mg44%
Vitamin D 1µg7%
Calcium 5mg1%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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