High Protein Mushroom Stroganoff

Nutrition

Calories: 364kcal | Carbohydrates: 41.4g | Protein: 33.5g | Fat: 4.5g | Fiber: 12g

This high protein Mushroom Stroganoff is super quick and easy to make and tasty! You can eat it as a main or as a side; we like eating it with BBQ Seitan! It has 40% protein, because of the Extra Firm Silken Tofu and Nutritional Yeast. We also used red lentil pasta because the macros are better than normal pasta; you could also use chickpea pasta if you like that better.

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Servings 4

US CustomaryMetric

Ingredients

1/2x1x2x3x4x

US CustomaryMetric

• ▢ 1 package Red Lentil Rotini 4.5 servings
• ▢ 3 cups Mushrooms sliced
• ▢ 1 Onion chopped
• ▢ 1 bulb Garlic minced
• ▢ 16.5 oz Extra Firm Silken Tofu I used Mori Nu
• ▢ 1 cup Vegetable Broth
• ▢ 5 tbsp Nutritional Yeast
• ▢ 1 1/2 tbsp White Wine Vinegar
• ▢ 1 1/2 tsp Umami Blend
• ▢ 1 1/2 tsp Garlic Powder
• ▢ 1/2 tsp Onion Powder
• ▢ 1/2 tsp Thyme
• ▢ 1/2 tsp Rubbed Sage
• ▢ 1 tsp Garlic Salt

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Instructions

 

• Boil pot of water and cook pasta per package.
• In a medium heat pan, sautee onion until translucent; add garlic for another 2-3 minutes.
• Turn to low heat and cook mushrooms for 5 - 10 minutes until they start browning. Stir regularly so you don’t burn the garlic and onion.
• In a blender, blend together the broth, white wine vinegar, tofu, nutritional yeast, and spices. It should form a creamy sauce.
• Add sauce to vegetable mixture and saute together for another 5 minutes, stirring regularly. Add in noodles and stir together.

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I went vegetarian at a young age, so my parents would often make meals that they could cook the meat separately and I could still eat most of it. One of the things that they made a lot was Mushroom Stroganoff. This is my version of that, except it’s vegan and also high protein! This meal is also packing in the veggies!

Ingredients

• Rotini pasta – I used red lentil because it adds some extra protein, but you can use whatever pasta you like best (calories and macros may vary though).
• Mushrooms – I used Baby Bella Mushrooms, but any mild mushrooms will work great!
• Onion – I would recommend using yellow, white or sweet onions for this recipe.
• Garlic – I use fresh garlic because I like the taste better, but you could definitely use store-bought minced garlic to save some time.
• Extra Firm Silken Tofu – make sure you use silken tofu, and not regular tofu (firm/extra firm/super firm) because the consistency will not be what you want at all. Silken tofu comes in two varieties – refrigerated and shelf-stable. You can find the refrigerated silken tofu at most grocery stores near the other tofus. The shelf-stable variety can be found at most grocery stores in the International Food isle; you can also find it at an Asian grocery store or purchase it online. I like the brand Mori-Nu and usually buy their Extra Firm Silken Tofu.
• Vegetable Broth – I used store-bought, but if you enjoy making your own, you can do that too!
• Nutritional yeast – this is a shelf-stable ingredient used in a lot of vegan cooking. You can find it at most grocery stores or buy it online. They make a fortified and non-fortified variety – just depends on whether you want B-12 or not!
• White wine vinegar – if you don’t have white wine vinegar, apple cider vinegar would also work well.
• Unami blend, garlic powder, onion powder, thyme, rubbed sage, garlic salt.

Instructions

• Boil pot of water and cook the pasta per package instructions.
• Clean and chop the mushrooms.
• Peel and dice the onions.
• Mince the garlic.
• In a medium heat pan, sautee the onion until it’s translucent. This should take 3 – 5 minutes; make sure to stir regularly to avoid sticking and burning on the pan.
• Add the minced garlic, cooking for another 2-3 minutes.
• Turn to low heat and cook the mushrooms for 5 – 10 minutes until they start browning. Stir regularly so you don’t burn the garlic and onion.
• In a blender, blend together the vegetable broth, white wine vinegar, silken tofu, nutritional yeast, and spices. It should form a creamy sauce.
• Add the sauce to vegetable mixture and continue cooking for another 5 minutes, stirring regularly.
• Add in the cooked (and drained) noodles and stir together well.

Silly Little Haiku

Mushroom Stroganoff

I love anything with shrooms

So many mushrooms