This Mushroom Harvest Bowl recipe will satisfy all your healthy-but-delicious cravings.

Recipe serves 2.


Pickled cauliflower:

Avocado dressing:

  • 1 avocado, pitted
  • ¼ cup olive oil
  • 2 Tbsp lemon juice
  • 2 Tbsp blood orange juice
  • 2 Tbsp fresh basil leaves, chopped
  • ½ garlic clove, grated
  • ½ cup – ¾ cup cold water
  • Salt and pepper to taste

Harvest bowl ingredients:

  • 8 Brussel sprouts, sliced in half
  • Olive oil
  • Salt, to taste
  • 2 Tbsp butter
  • 250g white button mushrooms, sliced
  • 1 Tbsp soy sauce
  • 2 cups baby spinach
  • 1 cup cooked wild & brown rice mix
  • ½ cup purple cabbage, shredded
  • ½ cup edamame beans, steamed
  • ½ cup pickled cauliflower / cauli blossom
  • 2 Tbsp toasted mixed seeds
  • Blood orange wedges, to serve


For the pickled cauliflower:

  1. Put all the ingredients, except the cauliflower, in a medium-sized saucepan.
  2. Mix and bring to a boil.
  3. Place cauliflower in a large heatproof jar. Pour over the hot pickling liquid.
  4. Allow to cool in the jar, seal, and keep in the fridge. (Pickle can be made up to a week before)

For the avocado dressing:

  1. Combine all the ingredients in a blender and season lightly.
  2. Blend until creamy, adding extra water if necessary to reach a smooth consistency.
  3. Transfer to a jar and keep in the fridge for serving.

To assemble the bowls:

  1. Toss the Brussel sprouts with some olive oil and salt.
  2. Place in a cast iron pan on medium-high heat.
  3. Cook until tender and charred (on their cut side). Set aside.
  4. In the same pan, add the butter. When sizzling, add the mushrooms. Sauté until the mushrooms release their liquid and are golden brown.
  5. Switch off the heat and pour over the soy sauce and toss. Season with black pepper.
  6. Divide the baby spinach as a base among the two bowls.
  7. Working in little pockets, evenly divide the rice, purple cabbage, edamame beans, pickled cauliflower, charred Brussel sprouts, and mushrooms.
  8. Sprinkle everything with the toasted seeds.
  9. Serve with a wedge of blood orange and the avocado dressing on the side.

mushroom harvest bowl recipe

Mushroom Harvest Bowl Recipe Notes

This Mushroom Harvest Bowl Recipe is courtesy of the South African Mushroom Farmers’ Association (SAMFA), a group of farmers who grow and love mushrooms.

They share their passion by promoting all varieties of mushrooms, creating unique recipes that showcase the many flavour profiles of mushrooms, and engaging in charity campaigns that make the world a better place.

Why mushrooms?

These powerful little foods are packed with nutrients and fibres, have very few calories, and are an excellent source of plant protein. If spiced right, they even make a great meat replacement!

You can check out SAMFA’s social media pages on Facebook, Instagram, and Twitter for all their latest updates.

We’ve shared dozens of SAMFA recipes, which you can access in our full Recipes Archive. You may just find your next delicious meal there!

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