miso mushroom falafel buddha bowl

There's something really loving and nourishing about preparing a buddha bowl for yourself - all the bright colours and plant based goodness really hits the spot if you are ever in need of a bit of TLC. This one is super tasty so you don't feel like you are skimping on the taste to put amazing stuff in your body.

These mushroom miso falafels are a really delicious meat free alternative - the walnuts make them nice and filling and the moisture in the mushrooms means they bind together really well. You can also batch cook them and freeze a few for a later date.

Ingredients (makes 2 buddha bowls)

For the mushroom falafels

1 shallot 

1 large clove garlic (diced finely)

1 thumb ginger (sliced finely)

 Stalks from a bunch of coriander (chopped finely)

4 large Portobello mushrooms

125g Shiitake mushrooms

1 small cup walnuts

2 teaspoons miso

1 teaspoon Chinese 5 spices

dash tamari 

teaspoon honey

Polenta (to coat)

Sesame seeds (to coat)

For the bowl

2 sweet potatoes 

1 tea spoon paprika

1 tablespoon polenta (for coating sweet potatoes)

olive oil (for roasting)

1/2 cucumber - ribboned

2 carrots - ribboned

1 courgette - ribboned

2 handfuls frozen edamame (defrosted)

2 large handfuls of rocket (shredded)

Radishes

1 avocado

1 tablespoon organic mayo

1 teaspoon Sriracha

Handful of chopped coriander

Handful of mint

For the dressing:

2 parts extra virgin olive oil

1 part lime juice

1 part mirin 

2 roasted cloves of garlic (removed from skin & chopped after roasting)

1 heaped teaspoon of tahini

2 teaspoons honey

salt and pepper

Method

  1. Cut the sweet potatoes into wedges, sprinkle with salt, pepper & paprika and coat in olive oil and a fine coating of polenta and put in the oven on a medium heat to roast - remove from the oven after around 30 mins when they are golden and the polenta is crispy
  2.  Crush the walnuts and miso in a mortar & pestle if you have one until they form a chunky paste
  3. Heat a glug of olive oil in a frying pan and  add the shallots, garlic, ginger and coriander stalks and let them cook down until they are getting soft
  4. Add the mushrooms, tamari, and five-spice powder and stir. Cook until the mushrooms are cooked down, (around 5 mins) then add in the walnut & miso paste mixture and drizzle with the honey. Mix everything together then remove from the heat and transfer to a medium bowl
  5. Add a tablespoon of polenta, mix in & let the mixture chill in the fridge for 15 minutes.
  6. Meanwhile, cover a plate with a coating of polenta and sesame seeds
  7. Remove the mixture from fridge and make into slider size burger shapes (I usually make 4 small ones as they tend to hold together better than if they're big).
  8. Coat each slider in the polenta and sesame, then spoon more over the top so they are fully coated. Use your hands to firmly press them into shape. It's fine for them to fall apart a little, but if they're falling apart a lot, let them firm up in the fridge for another 10 minutes before you cook them or try adding an egg to the mixture and starting again
  9. Finish them off in the oven on a medium heat for around 15/20 mins and in the meantime assemble everything for the buddha bowl, mixed with the dressing ready for them to sit on top
  10. Mix the mayo and Sriracha together & serve on top

 

 

 

 

emily barker