Morel Mushroom Po’ Boys

Earthy morel mushrooms are coated in Cajun seasoning and panko breadcrumbs for a light crunch before they are cooked in a skillet. Heirloom tomato slices and butter lettuce leaves balance the morels and a tofu based garlic aioli is spread on the hoagie buns will satisfy any mayonnaise craving. This recipe comes to us from Danica of Soundly Vegan.

Serves 2

For the mushroom filling:

  • 1 tablespoon flax seed*
  • 1 cup water
  • 1 tablespoon and 1/2 teaspoon low sodium Cajun Seasoning**
  • 10 large morel mushrooms, cut into quarters***
  • 1/4 cup brown rice flour
  • 1 cup panko bread crumbs
  • canola oil, for preparing the skillet
  • salt, to taste

For the garlicky tofu aoili:

  • 4 ounces extra firm silken tofu
  • 5 garlic cloves
  • 1/3 cup olive oil
  • 1.5 teaspoon Dijon mustard
  • juice of 1/2 lemon
  • non-dairy milk, to taste
  • salt and pepper, to taste

To complete the Morel Mushroom Po’ Boys:

  • 1 heirloom tomato, sliced
  • 4 leaves butter lettuce
  • 2 hoagie buns

*Found in health food stores or the health food section of most grocery stores.

** Low sodium Cajun seasoning is sold in most grocery stores, but if time allows try making your own.

***Morels are complexly flavored mushroom  which hit peak season in early Spring. If Morel mushrooms are not available, try substituting another flavorful mushroom like shiitakes or hen of the woods mushrooms.

To prepare the morel mushroom filling:

Place the flax seeds with the water in a blender and pulse until foamy. Pour into a bowl.

Place the brown rice flour in a separate bowl and season with 1/2 teaspoon Cajun seasoning. Toss to combine.

Place the panko breadcrumbs into another separate bowl and season the breadcrumbs with 1 tablespoon Cajun seasoning. Mix well.

Prepare a skillet with a coating of Canola oil. Place the skillet over medium-high heat.

Toss the morel mushroom quarters lightly in some brown rice flour. Shake off the excess and dredge them in the flax wash.  Allow the excess flax wash to drip off the morels before coating them with the seasoned panko bread crumbs.

Place the coated mushroom quarters in the heated skillet and cook 3-4 minutes, or until browned on the bottom. Flip and cook another 3-4 minutes or until the morel mushrooms are browned on both sides.

Season a sprinkling of salt and place on a bed of paper towels. Pat dry with a paper towel on top.

To prepare the garlicky tofu aioli:


Add the tofu, olive oil, garlic, mustard and lemon juice to a blender. Pulse until well combined.

Add the non-dairy milk until desired consistency is reached. Season with salt and pepper to taste.

To complete the Morel Mushroom Po’ Boys:

Coat each side of the hoagie with garlicky tofu aioli to taste. Save the leftover aioli in the refrigerator and use in place of mayonnaise in a future cooking project.

Evenly divide the lettuces leaves and tomato slices between the two hoagie buns. Top with equal amounts of the morel mushrooms, close the hoagies and enjoy!

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Nutrition Information

Morel Mushroom Po’ Boys

Servings per Recipe: 2

Amount per Serving

Calories:  445.9

Calories from Fat:  138

Total Fat:  15.3g

Saturated Fat:  1.9g

Cholesterol:  0mg

Sodium:  855.3mg

Potassium:  601.1mg

Carbohydrates:  63.5g

Dietary Fiber:  6.8g

Protein:  15.6g

Sugars:  4.8g

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