Creamy Mushroom Stroganoff
If you've been looking for your new favorite dinner, this Creamy Mushroom Stroganoff is it! Low fat, oil-free, and LOADED with creamy mushroom goodness, this meal is as delicious as it is healthy. Whole grain pasta, meaty mushrooms, and tons of flavor come together for an easy and wholesome one pot pasta meal that's on the table in less than 30 minutes.
Equipment
- 1 Blender
- 1 Blender spatula This is optional but it helps me get every last bit of deliciousness out of the blender.
Ingredients
Mushroom Stroganoff
- 1 Medium Yellow Onion, halved and thinly sliced, sweet onion works too
- 16 Ounces Baby Bella / Cremini Mushrooms, sliced or quartered, white button mushrooms work too
- 4 Tablespoons Nutritional Yeast, see notes section below for substitutions
- 1 Teaspoon Dried Oregano
- ½ Teaspoon Ground Rosemary, dried rosemary leaves may leave an unpleasant texture in the dish, so buy ground rosemary, grind dried in a spice grinder, or omit
- ¼ Teaspoon Fresh Cracked Black Pepper, to taste
- ¼ Teaspoon Smoked Paprika
- 8 Ounces Dry Whole Grain Pasta, I recommend a short pasta, see notes section below for substitutions
- 2-3 Cups Unsalted Vegetable Stock, or use low sodium vegetable broth or water
- 2 Tablespoons Fresh Parsley, finely chopped, optional garnish
White Bean Cream Sauce
- ½ Cup Cooked White Beans, see notes section below for substitutions
- ½ Cup Unsweetened Soy Milk, or any unflavored and unsweetened plant-based milk
- 1 Tablespoon Lemon Juice, or use neutral vinegar
- 1 + ½ Tablespoons White or Yellow Miso Paste, or more to taste, see notes section below for substitutions
Instructions
- Cook the onions: Heat a large non-stick pot over medium-high heat for one minute and add onions. Sauté for 3 to 4 minutes until they start to soften, adding 1 tablespoon of water at a time if they start to stick.
- Cook the mushrooms: Add the mushrooms, nutritional yeast, and dried herbs/spices and cook for 5 to 7 minutes until they have released most of their water.
- Add pasta and stock: Add the dry pasta and 2 cups of the unsalted vegetable stock or broth to start and stir well. Push all the pasta down so it’s been moistened by the liquid.
- Cook the pasta: Lower the heat to medium, place a lid on the pot but tilt it so it let's some air through, and cook the pasta for 5 to 7 minutes until the pasta is al dente, stirring occasionally and removing the lid halfway through so that the excess liquid can evaporate, and pushing the pasta back down every time you stir. If the pasta has absorbed all of the liquid but isn't cooked yet, you can add a quarter to a half cup more stock (or water), but don't add too much.
- Make the cream sauce: Add the white beans, soy milk (or any unsweetened plant-based milk), lemon juice, and miso paste to a blender. Blend until smooth. You may need to stop and scrape down the blender and re-blend since it's a small batch. You could also double it if you want a really saucy mushroom stroganoff.
- Troubleshooting: If there's too much liquid in the pot and the pasta is cooked, use oven mitts to carefully spill the excess liquid out. Use one hand to hold the lid slightly ajar so you can spill out some of the excess cooking liquid. You can dump it into a colander, but I like to keep some of that liquid for the sauce. You could also make a cornstarch or arrowroot powder slurry by mixing one tablespoon of the starch with 2-3 tablespoons of water and stirring it really well, then stirring it into the pasta and cook over medium heat for a few minutes until it thickens.
- Make it creamy: Use a blender spatula if you have one to scrape out as much of the blended cream sauce as possible, stir, and heat for a few minutes.
- Finish up: Remove from heat and stir the parsley. Taste and add any additional lemon juice, thinned miso, black pepper, etc. If the sauce is only slightly too thin, you can either spill out some of the liquid (see step 6) or you can add some nutritional yeast or dehydrated potato flakes to thicken it.
- Serve: Serve immediately and enjoy. I like to serve this with a large side of vegetables or a side salad.
- Storage: Let the vegan mushroom stroganoff cool to room temperature and store in an airtight container in the refrigerator for up to 5 days. Reheat gently in the microwave or over low heat in a pot on the stove. Add a splash of unsweetened plant-based milk if needed.
Video
Notes
- Nutritional Yeast: You can omit this if you don't like the flavor or can't have it, but your "gravy" may be thinner without it. A good substitute is dehydrated potato flakes.
- Whole Grain Pasta: You can use a legume-based pasta for more protein (or if gluten-free). You can also use other pastas if you prefer. Note that different kinds of pasta (legume, brown rice, white pasta, etc.) have different cooking times and liquid requirements, so you may need to adjust the amount of liquid or cooking time slightly.
- No-Salt-Added White Beans: If you don't want to white beans, you can use plain vegan yogurt like my Instant Pot Soy Yogurt as the base, dehydrated potato flakes, or a cooked potato or two (I recommend gold potatoes or new potatoes) to keep this recipe low fat. If you don't have to worry about that, you can use raw cashews or raw sunflower seeds (you may need slightly more liquid to blend) OR you can use cashew butter or sunflower seed butter (and possibly less liquid to blend).
- Unsalted Vegetable Stock or Low Sodium Vegetable Broth: If you cannot find unsalted vegetable stock and eating very low sodium is important to you, water will work, but the broth adds more flavor.
- White or Yellow Miso Paste: This is to replace the salt in the recipe, but I also love the little hint of umami flavors. Per Dr. Michael Greger of NutritionFacts.org, the soy in miso has a protective effect so the sodium in miso paste will not affect us negatively. If you're fine eating salt (or if you eat the potassium chloride salt substitute) you can go ahead and use that.
- Less Sodium: If you need the recipe to be even lower sodium, leave out the miso paste. You can increase the lemon juice and other spices to add more flavor.
Nutrition
Serving: 2cupsCalories: 291kcalCarbohydrates: 54.2gProtein: 18.8gFat: 2.4gSodium: 145mg
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