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Vegan King Oyster Mushroom Steaks

King Oyster Mushroom Steaks (Vegan + Gluten-Free)

The Pesky Vegan
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.
5 from 5 votes
Prep Time 5 mins
Cook Time 10 mins
Marinating Time 15 mins
Total Time 30 mins
Course Main Course, Side Dish, Starter
Cuisine Barbecue, Gluten-free, Vegan
Servings 2
Calories 146 kcal

Ingredients
  

  • 4 king oyster mushrooms (approx. 10 oz / 300 g)
  • 2 tablespoons tamari or soy sauce
  • 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.

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

Serving suggestions: I like to garnish these with sesame seeds and fresh herbs such as coriander or parsley. Other serving suggestions include couscous, crispy baked potato wedges, rice noodle stir-fry, vegan scalloped potatoes (dauphinoise), quinoa salad, roasted cauliflower, leafy salad, pico de gallo.
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. I've noticed UK supermarkets selling these in packs of three, which would also do as a main for two people (eight or nine slices).
Marinating time: I find that anywhere from 15-30 minutes is a good window for marinating mushrooms. You can certainly prepare these in advance and store in the fridge before cooking – 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.
Reuse your freezer bag: If using a freezer bag for the marinade, remember to wash it out and reuse in future. We keep one at home that we wash and reuse every time we cook something like this. Note that acidic ingredients may weaken the bag over time, but you should be able to get at least a few uses out of it.
Other mushrooms/veg: This marinade is also great for portobello mushrooms or sliced aubergine, which really absorbs all the flavours.
Garlic & ginger: You want the garlic and ginger to be very finely chopped or minced, almost to a paste. On that note, you could also use shop-bought pastes.
Heat: I like to include the chilli seeds, but you can remove these if you don't like the heat. 
Salt/pepper/seasoning: I find that the salty tamari/soy sauce and other aromatics provide tonnes of flavour, but feel free to add any additional seasonings you like.
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 a GF soy sauce or tamari.
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. 
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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
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.
Keyword king oyster mushroom recipes, vegan barbecue, vegan foods for grilling
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