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.

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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!

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

 

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Cook time

30 mins

Total time

30 mins

 

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.

Author: Zena Hassoun

Recipe type: Main

Cuisine: Vegan

Serves: 2-3

Ingredients

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

Cream

• 1 small or medium raw zucchini, peeled
• 2 cups almond milk
• 2 tbsp cornstarch
• 3 tbsp nutritional yeast
• ½ tsp salt

Instructions

1. 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.
2. 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.
3. 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 tbsp at a time, until it is at the consistency of your liking.
4. Taste sauce and add more salt or tamari if needed.
5. Serve vegan mushroom stroganoff over cooked and drained pasta. Top with fresh parsley. Enjoy!

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