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Mushroom Stroganoff – Sharon Palmer, The Plant Powered Dietitian

I am crazy about mushrooms, so this completely plant-based (vegan) Mushroom Stroganoff is pure comfort food bliss to me. A creamy sauce filled with aromatic sautéed mushrooms, garlic, onions, and tofu, piled sky high on a mountain of pasta. Hmmm…does it get any better?

As a plant-based eater, mushrooms hold a special place in my heart. In fact, I mention eating these delicious fungi in both of my  books, and I have created hundreds of recipes dedicated to mushrooms. These unique foods have special nutrition benefits, as well as culinary attributes. They provide umami flavor—the savory, rich sense so hard to find in the plant world. That’s why I pack them into so many of my favorite dishes.


I picked up a bag of mixed forest mushrooms—oyster, wood ear, cremini, portabella—at the farmers market this week. And I turned a pound of those lovely, earthy mushrooms into this luscious, easy, plant-based mushroom stroganoff. However, you can use virtually any type of mushrooms you like for this recipe. In this photo, I feature small brown cremini mushrooms in the Mushroom Stroganoff. I also really love shitakes in this recipe. The addition of tofu provides a dose of satisfying protein, so that the dish becomes a one-dish meal. With only 8 ingredients (not including pantry staples), you can whip up this entire meal in under 25 minutes. It’s also delicious warmed up for lunch the next day. Serve it with a crisp green salad and you are good to go!


Follow along with this step-by-step guide for making this recipe below.

Step-by-Step Guide:

Chop up your favorite mushrooms, such as this stash I picked up from my farmers market.
Roll cubed tofu in flour to coat.
Sauté breaded tofu until golden brown.
Stir in onions, garlic, remaining flour left from coating, and mushrooms.
Stir in broth, mustard, seasonings, and plant-based milk.
Stir sauce into cooked pasta. Voila!

Print

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Description

This comforting, plant-based Mushroom Stroganoff piles on sautéed mushrooms, tofu, and onions in a creamy sauce atop pasta.


  • 1 ½ tablespoons extra virgin olive oil
  • 3 tablespoons all-purpose flour
  • 1 package (15 – 16 ounces) extra firm tofu, pressed and cubed
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 pound fresh mushrooms, sliced coarsely (may use assorted mushrooms, or one variety as desired)
  • 1 ½ cups vegetable broth
  • 2 tablespoons whole grain mustard, prepared
  • 1 tablespoon fresh thyme (or 2 teaspoons dried thyme)
  • ½ cup soy milk, plain, unsweetened
  • Salt and pepper to taste (optional)
  • 3 cups cooked pasta (long shapes are best, i.e., fettuccini, spaghetti, angel hair)


  1. In a large sauté pan, heat olive oil over medium heat.
  2. Place flour in a small dish and roll tofu in flour to coat. Drop into sauté pan and cook for a few minutes, turning to heat until golden. Reserve remaining flour from dish.
  3. Stir in onions and garlic and sauté for 3 minutes.
  4. Stir in mushrooms and cook for an additional 3 minutes.
  5. Stir in remaining flour left from coating and cook for 1 minute. Add broth and mustard and cook for 4 minutes.
  6. Stir in thyme and soy milk. Season as desired with salt and pepper. Simmer until thickened (about 2 minutes).
  7. Pour sauce over cooked pasta and mix together.

Notes

To make this recipe gluten-free, substitute corn starch for flour, and use gluten-free pasta.

  • Category: Entree
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 182
  • Sugar: 5 g
  • Sodium: 252 mg
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 24 g
  • Fiber: 2 g
  • Protein: 12 g

Keywords: tofu, mushroom, pasta, stroganoff

 

For other plant-based mushroom recipes, try these favorites:

Sonoma Kale Salad with Red Grapes and Mushroom-Red Wine Vinaigrette
Tofu Mushroom Tacos
Herbed Lentil Patties with Mushroom Sauce

To learn more about mushrooms, check out this blog.

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