Get ready to transform simple mushrooms and bell peppers into a vibrant, aromatic side dish or a hearty meatless main with this Mushroom Medley Braai Board recipe!
This flavourful feast is a celebration of earthy tastes, combining three distinct groups of ingredients for a truly dynamic culinary experience. It’s an easy-to-follow, adaptable recipe perfect for adding colour, texture, and incredible flavour to any meal.
Ingredients for the mushroom medley
- 100g baby button mushrooms
- 2 tbsp olive oil
- 1 tbsp dried mixed herbs
- 1 tbsp lemon juice
- Zest of one lemon
- Salt and pepper
- 200g Portabellini mushrooms
- 200g Portabello mushrooms
- 1 tsp chilli flakes
- 1 tsp dried pregano
- Salt and pepper
- 4 tbsp olive oil
- 1 tsp smoked paprika
- 100g white button mushrooms
- 100g Portabellini mushrooms
- 3 bell peppers (red, yellow and green)
- 2 tbsp olive oil
- Salt and pepper
- 450g assorted bell peppers
- 1 tbsp olive oil
- Salt and pepper
Ingredients for the tomato & onion gravy
- 2 tbsp olive oil
- 2 red onions, halved and sliced
- 1 tin chopped tomatoes
- 500g very ripe tomatoes (can be a mix)
- 2 tsp Worcestershire sauce
- ¼ cup chopped fresh herbs, parsley, oregano and thyme work well
- 2 tsp brown sugar
- 1 tsp salt
- Freshly ground black pepper to taste
Button, Portabellini, and Portabello mushrooms are nutritional powerhouses as they are low in calories and fat, yet rich in essential micronutrients. They are an excellent source of B vitamins (like riboflavin, niacin, and pantothenic acid), which play a vital role in energy production, and are one of the few non-animal sources of vitamin D when exposed to UV light. Furthermore, mushrooms provide valuable minerals like selenium and copper, and are packed with antioxidants and beta-glucans, which are complex carbohydrates known for their potential to support immune health, making them a dense and healthy addition to any diet.
Method
- Prepare your braai and allow coals or wood to burn down, or preheat a gas braai on medium.
- In a bowl combine the baby button mushrooms along with the olive oil, the dried mixed herbs, lemon juice, lemon zest, salt and pepper. Toss well to coat and allow to marinade for about 30 minutes. Thread 4 to 5 baby buttons onto small skewers. Braai them on medium hot heat for 7 to 10 min.
- In a large bowl combine the olive oil, chilli flakes, oregano, paprika, salt and pepper. Toss to coat well. Braai mushrooms top down to start, then flip after 5-7 minutes and continue to cook until the mushrooms are just becoming tender.
- Cut the bell peppers into 3cm square pieces. On a long kebab stick alternate between white buttons, portebellinis and bell peppers. With a pastry brush, generously brush each kebab with olive oil. Season with salt and pepper. Cook on the braai, turning the kebabs a quarter turn every 2 to 3 min. Cook until the mushrooms begin to get tender and the peppers begin to pick up color on their edges.
- Brush the peppers with olive oil and season with salt and pepper. Place on a hot braai and cook until the peppers are slightly blistered on all sides.
- For the tomato and onion gravy, heat the olive oil in a medium saucepan and fry the onions until tender. Add all the ingredients to the pot and allow the sauce to simmer for at least an hour.
- Place all components on a board and serve with a side salad, fresh bread or pap.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
