Mushroom harvest bowl: Nutritious Sunday lunch, sorted

With the weekend nearby, you don’t always need to go completely crazy with all kinds of junk food and lose all of the progress you made during the week. Whether you’re a veteran at living a healthy lifestyle or new to watching what you eat, realising that you can still have absolutely delicious meals and still keep healthy is exhilarating. This pickled cauliflower and mushroom harvest bowl is the colourful healthy meal that will keep you on track this weekend.

ALSO READ: Braised kale and cabbage with miso mushrooms

Mushroom harvest bowl tips

Having your vegetables doesn’t mean that you need to have raw vegetable salads. This recipe puts the flavour into Brussels sprouts by grilling them in some oil, grilling some meaty mushrooms and giving you more protein and fibre with some edamame beans. The avocado dressing is creamy and delicious while providing healthy fats as the rest of the greens and vegetables provide you with those important vitamins and minerals you need every day.

ALSO READ: Roasted mushrooms and asparagus: A tasty Easter salad

Who said eating healthy can’t be delicious this weekend? This pickled cauliflower and roasted mushroom harvest bowl has you covered.

Mushroom harvest bowl recipe

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Recipe by South African Mushroom Farmers’ Association Course: Main, SidesCuisine: South AfricanDifficulty: Easy

Servings

2

servings

Prep time

20

minutes

Cooking time

30

minutes

Total time

50

minutes

Ingredients

• Pickled cauliflower

• 1 cup 1 apple cider vinegar

• 1 cup 1 water

• 1 tbsp 1 black mustard seeds

• 2 tbsp 2 sea salt

• 2 tbsp 2 sugar

• 1 small head 1 cauliflower, cut into florets (300g cauliflower blossom florets)

• Avocado dressing:

• 1 1 avocado, pitted

• ¼ cup ¼ olive oil

• 2 tbsp 2 lemon juice

• 2 tbsp 2 blood orange juice

• 2 tbsp 2 fresh basil leaves, chopped

• 1 small clove 1 garlic, grated

• ½ – ¾ cup ½ – ¾ cold water

• salt and pepper, to taste

• Harvest bowl

• 8 8 Brussels sprouts, sliced in half

• Olive oil

• Salt, to taste

• 2 tbsp 2 butter

• 250 g 250 white button mushrooms, sliced

• 1 tbsp 1 soy sauce

• 2 cups 2 baby spinach

• 1 cup 1 cooked wild & brown rice mix

• ½ cup ½ purple cabbage, shredded

• ½ cup ½ edamame beans, steamed

• ½ cup ½ pickled cauliflower / cauli blossom

• 2 tbsp 2 toasted mixed seeds

• Garnish

• blood orange wedges

Method

• For the pickled cauliflower
• Put all the pickle ingredients except the cauliflower in a medium sized saucepan. Mix and bring to the boil.
• Place cauliflower in a large heatproof jar. Pour over the hot pickling liquid.
• Allow to cool in the jar and then seal and keep in the fridge. (Pickle can be made up to a week before)
• For the avocado dressing
• Combine all the ingredients in a blender and season lightly. Blend until creamy, adding extra water if necessary to reach a smooth consistency. Transfer to a jar and keep in the fridge for serving.
• To assemble the bowls
• Toss the Brussels sprouts with some olive oil and salt. Place in a cast iron pan on medium high heat. Cook until charred on their cut side and tender. Set aside.
• In the same pan add the butter and when sizzling add the mushrooms. Sauté until the mushrooms release their liquid and are golden brown. Switch off the heat and pour over the soy sauce and toss. Season with black pepper.
• Divide the baby spinach as a base amongst the two bowls. Working in little pockets divide the rice, purple cabbage, edamame beans, pickled cauliflower, charred Brussels sprouts and mushrooms evenly.
• Sprinkle everything with the toasted seeds.
• Serve with a wedge of blood orange and the avocado dressing on the side.

Notes

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