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
Track this on My Fitness Pal searching:
PDV High Protein Mushroom Gravy
Did you make this recipe?Mention @proteindeficient.vegan
Additional Information:
- This recipe pairs great with the garlicky mashed potato recipe:
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
Author
Protein Deficient Vegan
