This vegan twist on the classic Stroganoff replaces beef with mushrooms, creating a rich, savory, and creamy dish that is entirely plant-based. It’s a comforting meal that’s quick and easy to prepare.
Vegan Mushroom Stroganoff is not only delicious but also packed with health benefits. Mushrooms are rich in B vitamins (such as riboflavin and niacin), which support energy metabolism and brain function. They also provide important minerals like selenium and copper, which play a crucial role in immune function and antioxidant protection. The use of coconut milk adds healthy fats and promotes heart health, while the dish remains low in calories and high in fiber, supporting digestive health. 
Ingredients:
- 12 oz (340 g) mushrooms (button, cremini, or a mix), sliced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup vegetable broth
- 1 cup coconut milk or any dairy-free cream
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon olive oil
- 1 tablespoon all-purpose flour (or cornstarch for gluten-free)
- 1 teaspoon paprika
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
- 8 oz (225 g) pasta (like fettuccine or tagliatelle), cooked according to package instructions
Method:
1. Cook the Pasta:
- Boil water in a pot, add salt, and cook the pasta according to package instructions. Drain and set aside.
2. Sauté the Vegetables:
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
3. Add the Mushrooms:
- Stir in the sliced mushrooms and cook for about 5-7 minutes until they release their moisture and begin to brown.
4. Create the Sauce:
- Sprinkle the flour over the mushroom mixture and stir well to combine. Gradually add the vegetable broth and coconut milk, stirring continuously until the sauce thickens.
5. Season:
- Add the soy sauce, paprika, salt, and pepper. Adjust seasoning to taste. Simmer for a few more minutes until the sauce is creamy.
6. Combine:
- Add the cooked pasta to the sauce, tossing gently to coat evenly.
7. Serve:
- Garnish with fresh parsley and serve warm.
Enjoy this easy vegan dinner that’s not only delicious but also satisfying and wholesome!
Nutrition Value:
1. 12 oz (340 g) mushrooms (button, cremini, or a mix), sliced
- Calories: 80
- Carbohydrates: 16 g
- Protein: 10 g
- Fat: 0.8 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Rich in B vitamins (especially riboflavin and niacin)
- Minerals: Good source of selenium, copper, and potassium
- Nutritional benefit: Low in calories, supporting immune function and overall health.
2. 1 medium onion, finely chopped
- Calories: 44
- Carbohydrates: 10 g
- Protein: 1 g
- Fat: 0.1 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and B vitamins
- Minerals: Contains manganese and potassium
- Nutritional benefit: Anti-inflammatory properties; enhances flavor.
3. 2 cloves garlic, minced
- Calories: 9
- Carbohydrates: 2 g
- Protein: 0.4 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and B6
- Minerals: Provides manganese and calcium
- Nutritional benefit: Immune-boosting and potential cardiovascular benefits.
4. 1 cup vegetable broth
- Calories: 15
- Carbohydrates: 3 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 800 mg (varies by brand)
- Cholesterol: 0 mg
- Vitamins: Varies by brand, often contains some B vitamins
- Minerals: May contain small amounts of potassium and magnesium
- Nutritional benefit: Low-calorie flavor enhancer.
5. 1 cup coconut milk or any dairy-free cream
- Calories: 445 (for coconut milk)
- Carbohydrates: 6 g
- Protein: 5 g
- Fat: 48 g
- Sodium: 30 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamins C, E, and some B vitamins
- Minerals: Good source of manganese, copper, and magnesium
- Nutritional benefit: Adds creaminess and healthy fats; provides MCTs for energy.
6. 2 tablespoons soy sauce or tamari (for gluten-free)
- Calories: 20
- Carbohydrates: 2 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 1,000 mg (varies by brand)
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of B vitamins
- Minerals: Source of iron and magnesium
- Nutritional benefit: Adds umami flavor; source of protein.
7. 1 tablespoon olive oil
- Calories: 119
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E and K
- Minerals: Small amounts of iron and calcium
- Nutritional benefit: Rich in monounsaturated fats; supports heart health.
8. 1 tablespoon all-purpose flour (or cornstarch for gluten-free)
- Calories: 30
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains some B vitamins
- Minerals: Small amounts of iron and calcium
- Nutritional benefit: Thickening agent for texture.
9. 1 teaspoon paprika
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin A and vitamin E
- Minerals: Source of iron and magnesium
- Nutritional benefit: Adds flavor and color; antioxidant properties.
10. Salt and pepper, to taste
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies
- Cholesterol: 0 mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Enhances flavor; pepper may have antioxidant properties.
11. Fresh parsley, chopped (for garnish)
- Calories: 1
- Carbohydrates: 0.2 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin K and vitamin C
- Minerals: Contains iron and calcium
- Nutritional benefit: Rich in antioxidants; enhances flavor.
12. 8 oz (225 g) pasta (like fettuccine or tagliatelle), cooked according to package instructions
- Calories: 280 (for standard pasta)
- Carbohydrates: 56 g
- Protein: 10 g
- Fat: 2 g
- Sodium: 1 mg (without added salt)
- Cholesterol: 0 mg
- Vitamins: Contains some B vitamins
- Minerals: Provides iron and magnesium
- Nutritional benefit: Good source of carbohydrates for energy.
Chef Culinary Creationss
Comments