Plant-based King Oyster Mushrooms with Buckwheat, Roasted Root Vegetables
It’s hard to believe that September 1st is only days away. As summer nears its end, I’m starting to turn toward earthy, warming and comforting dishes. In this recipe, king oyster mushrooms offer a delicate, mild flavour and velvety texture. You’ll cook the mushrooms with garlic and roast the parsnips, carrots and beets. Served over buckwheat – a nutrient-packed, protein-rich and gluten-free seed – the dish is completed with fresh sprigs of thyme.
If you’re new to king oyster mushrooms, they have a light brown cap, thick white stem and are on the meatier side. One tip when working with mushrooms? Be careful not to wash them so intensely. Mushrooms are like sponges – they’ll suck up any moisture. If you wash them, they’ll get waterlogged. Instead, it’s best to clean them with a damp paper towel. Also, be careful not to wash mushrooms until you’re ready to cook them or they will turn slimy.
I’m a big fan of buckwheat these days. Despite the name, buckwheat is a gluten-free seed, not a grain! Buckwheat is an edible seed that comes from plants related to greens, such as rhubarb and sorrel. In addition to being a source of protein and fibre, buckwheat is a rich source of minerals, including manganese (for your bone health) and magnesium (for your metabolism), and B-vitamins (for your metabolism, mood and managing stress levels). Wishing you all a happy #MeatlessMonday with this hearty dish!
King Oyster Mushrooms and Buckwheat
This plant-based meal is an earthy, warm and comforting dish!
Line a baking sheet with foil or parchment paper and preheat oven to 400 degrees Fahrenheit. Wash and dry all produce. Peel the parsnip and cut into ½-by-2-inch pieces. Peel the carrot and cut diagonally into 1-inch pieces. Peel the beet and cut into eighths. Peel and mince the garlic. On the baking sheet, toss the parsnips, carrots and beets with 1 tbsp grapeseed oil, 2 cloves garlic and a pinch of pink Himalayan salt. Bake for 35 minutes or until tender.
Cook the buckwheat
Halve, peel and small dice half of the yellow onion. In a medium pot, add the diced yellow onion and 1 tbsp coconut oil over medium high heat. Cook for 1 min, stirring, until starting to soften. Add the buckwheat and vegetable broth. Bring to a boil on high. Once boiling, cover with a tight fitting lid. Reduce heat to medium low and cook for 10 minutes or tender. Drain off any excess liquid. Remove pot from heat and fluff the buckwheat with a fork.
Prepare and cook the king oyster mushrooms
Clean king oyster mushrooms with a damp paper towel. Slice king oyster mushrooms in half lengthwise and then into bite-sized cubes. In a large pan, add 1 tbsp grapeseed oil over medium heat. When the oil starts to shimmer, add the king oyster mushrooms, thyme, and 1 clove garlic. Cook for 5 min, tossing occasionally, until the mushrooms are tender. Season with pink Himalayan salt and pepper.
Plate and serve
Plate the buckwheat with king oyster mushrooms, parsnips, carrots and beets. Enjoy!