We all know veggies are good for us, but here’s a delicious twist in the health-meets-flavour story: mushrooms are stepping into the spotlight — and not just as a tasty braai side.
According to ongoing research, our humble fungi friends might be doing more than just soaking up garlic butter.
Scientists from The Beckman Research Institute at the City of Hope Comprehensive Cancer Center in California have been studying the link between mushrooms and breast cancer, and the results are pretty exciting.
- Back in 2010, they found that eating just one portion of fresh white button mushrooms a day could help lower breast cancer risk. One a day! That’s not a lot to chew on, especially when it’s something as versatile (and tasty) as a mushroom. And the research hasn’t stopped there — new studies are looking into how these mushrooms might even help support the immune system to better fight cancer.
While no one’s calling mushrooms a miracle cure, adding them to your plate definitely checks a lot of health boxes. They’re packed with nutrients, low in calories, and easy to cook a hundred ways — grilled, sautéed, tossed into salads, or skewered for a braai.
Which brings us to the good part: mushrooms on the braai. Smoky, juicy, and absolutely packed with umami goodness, this is where health and indulgence meet in the tastiest way. Below is a mixed mushroom braai recipe that’s not just good for you — it’s good. Full stop.
So go on, show your braai some fungi love. Your taste buds (and maybe your immune system) will thank you.
Mixed Mushroom Braai
Ingredients:
- 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
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
Method:
Prepare your braai and allow coals or wood to burn down, or preheat a gas braai on medium.
Baby button kebabs:
- 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.
Grilled whole portabellos and portabellinis:
- 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 to 7 min and continue to cook until the mushrooms are just becoming tender.
Grilled white button and portabellini kebabs:
- Cut the bell peppers into 3 cm 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.
Braaied peppers:
- 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.
