High-protein mushroom stroganoff…
It’s gluten-free as well, and there’s a soy-free option. One thing of which the dish isn’t free, however, is taste!
You’d think it was top-secret recipe, for how long I’ve waited to post it. This mushroom stroganoff is dedicated to my friend, Sunne. She might never see it, though, since she probably fell off her chair when she saw I actually posted. From the time I first made the stroganoff until now, I’ve gotten emails from Sünne and many others, reminding me to post the recipe. My problem is: when I’m not making a recipe specifically for the blog, I don’t often measure all my ingredients. Cups become handfuls, teaspoons turn into pinches, and the food scale takes a nice, long nap. Well, better late than never, right?
It was an amalgamation of two different cookbook recipes, fused with my own creative flair. (P.S. Isn’t it fun to pronounce amalgamation?)
Warm. Comforting. Perfect for a cold day. And since we’ve certainly not had a shortage of cold days lately, I figured it’d be an opportune time to finally post the recipe:
High Protein Mushroom Stroganoff
(3 servings, about 5 1/2 cups… but I always eat it in two!)
- 480g sliced mushrooms (about 1lb, or 2 boxes)
- 4-5 carrots, sliced into coins (180g)
- 1 onion, chopped (160g)
- optional: a few handfuls green beans, chopped(I use 200g)
- 2 tsp sweet paprika (not smoked paprika)
- 1 tsp onion powder
- 1/4 cup tomato paste
- 120g firm-silken tofu or lite (I use mori-nu. See recipe instructions for a soy-free option.)
- 1/4 cup white wine
- salt (and pepper, if desired)
- oil spray OR 1 tbsp oil
- 2 tbsp minced garlic
Heat pan, then add oil and onion. Sauté until translucent, then add the green beans and carrot. Cook 2 minutes, then add mushrooms and garlic. Cook until mushrooms get soft (about 6ish minutes), then add paprika, onion powder, and 1/4 tsp salt. Sauté another 5 minutes, then add ½ cup water, bring to a boil, then cover and cook on low (not simmer) 35 minutes.
Meanwhile combine the tofu, 1/2 tsp salt, tomato paste, 1/2 cup water, and wine in a magic bullet cup or blender. After the 35 minutes, add this mixture to the stroganoff and bring to a boil (uncovered). Lower to medium, and continue to cook (stirring occasionally) until the liquid reduces (10-20 minutes). Alternatively, this can be made in a slow cooker. *For a soy-free option, try using milk of choice in place of the tofu, but you’ll have to add a little cornstarch or flour to thicken.
Do you like mushrooms? Also, did you ever play Nintendo?
Remember the mushrooms, and how they’d make Super Mario grow huge?
I made this for dinner tonight with a few minor changes (Tofutti Better Than Sour Cream instead of tofu, 1/2 green beans & 1/2 broccoli). It was delicious! I can’t wait to devour the leftovers! Though, I don’t know how you eat it in 2 servings! I eat more than most men and I couldn’t. Consider me impressed by your food shoveling skills! You deserve mad props! 😉
So I made this recipe tonight as a test run for Christmas and it’s unanimous (between me and my hubby). Tasty enough to bring to my sister’s Christmas dinner this year. I think I may also make the raw gingerbread men as my sister is avoiding gluten and sugar these days.
I made this tonight for dinner and it was sooo good! Im adding it to my personal recipe journal! I made cauliflower “rice” and put the stroganoff on top of it in a nice bowl. It was soo tasty!! Thanks so much for this, keep them coming!
I’m making this now. It smells so good! I have a question – the recipe calls for onion powder…when is it supposed to be put in? Maybe I’m overlooking it, but I didn’t see it in the instructions.
Hmmm… I always add it with the paprika. Sorry for the confusion!
This recipe did look amazing. I tried it tonight, and I took a couple bites and had to throw it out. Obviously, this recipe isn’t a stroganoff. I think it could have been improved greatly if the sauce wasn’t tomato based. The tofu also gave the sauce an unpleasantly grainy texture. This simply was a no-go for me.
It sounds like you used the wrong kind of tofu. As the recipe states, it should be silken-firm (mori-nu).
I ADORE mushrooms!! They are just about my FAVORITE food! Although, I did not play many video games growing up, but I must admit that the mushroom on Mario Kart is very cute 🙂
Hi, My husband is allergic to alcohol and I would like to make your mushroom stroganoff is there something I can use in place of the wine in any of your recipes? If so could you let me know. also I have health issues that make it so I can’t have a lot of sodium or carbs can you suggest some meals that are low in both of these?
Thanks so much love your ideas
Delilah 🙂
I haven’t tried it with anything else, so I can’t vouch for the taste, but I’m sure you can leave the alcohol out. As or carbs, I do now list full nutritional data for almost all of my recipes (as of a few months ago). 🙂
I cannot have wine, would the recipe be OK without it?
See above comment 🙂
Loved this recipe. You thought up a very creative healthy way to make the ooey-gooey rich creaminess that usually = heavy cream, butter, cornstarch, and other unhealthy ingredients! Have you thought about the other possibilities for this tofu-based sauce.. maybe a alfredo sauce!?
I have a three-ingredient alfredo recipe posted… I posted it years and years ago, though. I think that page needs an update, with better photos! Thanks for reminding me about it! 🙂
so i made this last night. i had to make some substitutions. wine: vegetable broth, tofu: 1 cup almond milk + cornstarch, tomato paste: pepper paste. the sauce came out super red, but overall it tasted great. thanks katie!