Low Fat Vegan Stroganoff Pasta with Mushrooms (Gluten-Free)

I am constantly looking for ways to infuse a creamy richness into my plant-based recipes, without the calories and the fat. This healthy vegan stroganoff uses raw zucchini to create a rich and creamy base! Meat-eaters and vegetarians alike will love this creamy mushroom pasta.

I used a mix of shiitake and oyster mushrooms in this recipe, but any type of mushrooms will work! My husband is not a big fan of mushrooms, but I find that oyster and shiitake mushrooms can provide a meatier taste and texture than most, and he loved this recipe! You would never guess that the richness and creaminess of this pasta comes from a blended raw zucchini, a healthy alternative to the traditional heavy cream used in stroganoff recipes!

This recipe is also extremely versatile in that you can make it gluten-free or add the veggies and greens of your choice. I added some wilted spinach to my pasta, but it would also be delicious with kale or peas!

Recipe

Low Fat Vegan Stroganoff Pasta with Mushrooms (Vegan, Gluten-Free)

Zena Hassoun

A low-fat vegan stroganoff recipe, which can be made gluten-free. You wouldn't guess that this creamy, rich, mushroom stroganoff pasta gets its creaminess from a raw zucchini! This healthy vegetarian twist on the classic "beef" stroganoff is sure to please anyone.

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Cook Time 30 minutes mins

Total Time 30 minutes mins

Cuisine Vegan

Servings 2 -3

Calories 354 kcal

Equipment

• Nutritional Yeast
• Umami Mushroom Seasoning

Ingredients

  

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• 10 oz. gluten free pasta of choice about half a box
• 1 lb. mixed mushrooms
• 2 tablespoon olive oil
• 2 cloves garlic minced
• ½ onion diced
• 1 teaspoon thyme
• 2 teaspoon mushroom umami spice replace with 1 tablespoon tamari if unavailable
• 1 tablespoon tamari or soy sauce
• ½ teaspoon black pepper
• Fresh parsley chopped

Cream

• 1 small or medium raw zucchini peeled
• 2 cups almond milk
• 2 tablespoon cornstarch
• 3 tablespoon nutritional yeast
• ½ teaspoon salt

Instructions

 

• Cook pasta according to package directions. Meanwhile, prepare the cream. Place the raw, peeled zucchini along with the other ingredients for the cream in a high speed blender, and blend until smooth.
• Slice and wash mushrooms. Sauté mushrooms and onion in olive oil in a saucepan over medium-high heat, until the mushrooms are browned and the onions are translucent, about 3-5 mins. Then, add garlic, thyme, mushroom umami spice, tamari, and pepper. Sauté until garlic and spices are fragrant, about 3 more mins.
• Add cream to the saucepan with the mushrooms and cook over medium heat until flavors are thoroughly infused, about 5 mins, stirring constantly. If it gets too thick, you can add water or more almond milk 2 tablespoon at a time, until it is at the consistency of your liking.
• Taste sauce and add more salt or tamari if needed.
• Serve vegan mushroom stroganoff over cooked and drained pasta. Top with fresh parsley. Enjoy!

Nutrition

Serving: 1gCalories: 354kcalCarbohydrates: 53gProtein: 13gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 10gSodium: 1035mgFiber: 12gSugar: 10g

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