Nutrition
Calories: 109kcal | Carbohydrates: 7.5g | Protein: 12.5g | Fat: 2g | Fiber: 4g
Looking for a vegan gravy to slather all over mashed potatoes or whatever else you dream up? Check out this high protein mushroom gravy recipe. It's 52% protein, and is so good that you'll want to put it on everything!
Servings
Ingredients
- 11 oz Extra Firm Silken Tofu I used Mori Nu
- 1 Onion diced
- 1 bulb Garlic minced
- 3 cup Mushrooms cut very small
- 1 1/2 cup Soy Milk unsweetened
- 1/2 cup Nutritional Yeast
- 1/2 cup Vegetable Stock
- 1 tsp Thyme
- 1/4 tsp Nutmeg
- 1 tsp Salt
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- 1/2 tsp Umami Powder (optional, but yum)
Instructions
- In a medium-heat skillet, saute onions until translucent. Add garlic and saute for another 3 – 5 minutes, stirring regularly to avoid burning.
- In a blender, blend the cooked onion/garlic, milk, nutritional yeast, tofu until smooth and creamy.
- In a medium-heat skillet, saute mushrooms.
- Add the tofu mixture to the pan with your mushrooms and vegetable broth and continuing cooking and stirring. Add in all remaining spices.
- Cook for another 10 minutes or so, stirring well. Add more vegetable broth if you would like it to be a thinner consistency.
Equipment
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Notes
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PDV High Protein Mushroom Gravy
Did you make this recipe?Mention @proteindeficient.vegan
This has all the flavor of a creamy mushroom gravy, but it’s high protein! It’s awesome to add on top of mashed potatoes to add a bit of protein. This gravy is high protein because we use silken tofu, soy milk, nutritional yeast and mushrooms!
If you’re looking for some more high protein recipes to try out this holiday season, be sure to check out my High Protein Green Bean Casserole and High Protein Pumpkin Pie!
Ingredients
- Extra Firm Silken Tofu – make sure you use silken tofu for this. Regular tofu (firm/extra firm) will turn into something closer to a ricotta texture and not gravy. If you haven’t used silken tofu before, there are two types – refrigerated and shelf-stable. The refrigerated ones can be found by the other tofu types. The shelf-stable silken tofu is usually in the International Food aisle (at least in the US), and you can also buy it online. I like the brand Mori-Nu, and usually get their Extra Firm Silken Tofu since the calories/macros are slightly better. Any silken tofu will work for this recipe!
- Soy Milk – I prefer using soy milk for this as it has the most protein per calorie out of all the plant-based milk options. You can use any plant-based milk though, it may just change the calories/macros some. I would recommend using a thicker milk like oat milk if you’re going to do a swap so it stays creamy!
- Vegetable Stock – I used store-bought, but you can also make your own!
- Onion, garlic – these add a lot of flavor – I recommend keeping these in unless you really hate one of them.
- Mushrooms – I use Baby Bella Mushrooms for this, but any mushroom should work. I would stick to more mild tasting mushrooms though; I think something like shiitake would be pretty overwhelming for this recipe.
- Nutritional Yeast – also known as nooch – this is a shelf-stable ingredient often used in vegan cooking to provide a savory and cheesy flavor to meals. It’s also surprisingly high in protein! You can find this at most grocery stores and can also buy it online!
- Thyme, nutmeg, onion powder, garlic powder, umami powder – these are the seasonings I used to get that classic gravy flavor.
- Salt – adjust to taste.
Directions
- Peel and dice the onion.
- Peel and mince the garlic.
- In a medium-heat skillet, saute onions until translucent – this takes roughly 3 – 5 minutes. Stir regularly to avoid sticking to the pan and burning.
- Add garlic and saute for another 3 – 5 minutes, stirring regularly to avoid burning.
- In a blender, blend the cooked onion/garlic, milk, nutritional yeast, silken tofu until smooth and creamy.
- Clean and dice the mushrooms into very small pieces.
- In a medium-heat skillet, saute the mushrooms.
- Add the tofu mixture to the pan with your mushrooms and vegetable broth and continuing cooking and stirring. Add in all remaining spices.
- Cook for another 10 minutes or so, stirring well. Add more vegetable broth if you would like it to be a thinner consistency.
Silly Little Haiku
I like big mushrooms
Gravy makes me happy
And I cannot lie
Author
Protein Deficient Vegan
