High Protein Vegan Mushroom Gravy

Nutrition

Calories: 106kcal | Carbohydrates: 7g | Protein: 12g | 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!

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Servings 6

Ingredients

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• ▢ 1 package Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
• ▢ 1 onion diced
• ▢ 1 bulb garlic minced
• ▢ 3 cups of mushrooms cut very small
• ▢ 1 1/2 cup soy milk unsweetened
• ▢ 1/2 cup nutritional yeast
• ▢ 1/2 cup vegetable stock
• ▢ 1 teaspoon thyme
• ▢ 1/4 teaspoon nutmeg
• ▢ 1 teaspoon salt
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon garlic powder
• ▢ 1/2 teaspoon umami powder (optional, but yum)

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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.

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Additional Information:

• This recipe pairs great with the garlicky mashed potato recipe:
  • https://proteindeficientvegan.com/recipes/garlic-mashed-potatoes

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!

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.
• 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!
• 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!
• 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.
• Vegetable Stock – I used store-bought, but you can also make your own!
• 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.
• Clean and dice the mushrooms into very small pieces.
• 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.
• 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