Simple mushroom stroganoff

Updated: Feb 2

This is a delicious low budget recipe for stroganoff which will keep vegetarians and vegans very happy (vegan option in brackets). The use of robust chestnut and button mushrooms keeps the texture meaty too, so the carnivores in your family can feel satisfied with this veggie option. It's filling and great for anyone looking to eat well and still lose weight.


NUTRITION TIP: Mushrooms are a powerhouse of nutrition, providing essential micro nutrients, especially for vegetarians. They are a rare plant provider of selenium and vitamin D2 (especially if you put them on the window sill and not in the fridge, according to scientist and food geek James Wong); and like most plants are rich in fibre (especially shitake), essential for our immune function, blood pressure and gut health. They are also full of robust fibre and make a great alternative to meat if tofu just doesn’t do it for you... The humble button and chestnut mushrooms are amongst the most nutritious with as much as twice as many anti-oxidant polyphenols. Your can get more protein in this dish from added lentils (80g of cooked puy or speckled should do it) or serve this with protein-rich grains. Here I've used a combination of brown basmati and quinoa.


WHAT YOU NEED (for 4):

tbsp olive oil

500g of mixed mushrooms - I used chestnut and button mushrooms - sliced (leave them quite chunky as they will shrink)

1 tsp English mustard

1 onion

1 leek

150g crème fraiche (or coconut cream)

8 fl oz vegetable stock

8 oz of rice or grains of choice

1 tsp smoked paprika

Clove of garlic

1 tbsp tomato juice

Juice of Half a lemon

salt and pepper

Lemon wedges to serve


WHAT YOU DO:


If you're using whole grains put them on first as they usually take about 30 minutes.

Chop the onion and slice the leek and fry gently in the oil for about 5 minutes or until just softening. Add the chopped clove of garlic and stir for a minute or two, then add the sliced mushrooms.

Cook gently until the mushrooms are tender and start to brown, then add the mustard and paprika, the stock and lemon juice. Stir it all together and let it bubble for about 5 minutes. Add the crème fraiche and heat through. Serve with the grains and a lemon wedge each.


Simple, tasty and nutritious. Perfect for your 'no meat' day!


Looking for another simple and nutritious supper recipe?




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Ross on Wye

Herefordshire

England

 

Weight management, eating behaviour

and nutrition coach

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