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    Zen and Zaatar » Recipes » Main Dishes

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

    Published: Oct 28, 2019 · Modified: Apr 15, 2025 by Zena | Zen and Zaatar · This post may contain affiliate links · Leave a Comment

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    This low fat vegan stroganoff pasta uses zucchini to make a creamy, dairy free base for the mushroom stroganoff sauce.
    vegan mushroom stroganoff pasta low fat creamy sauce vegetarian oyster shiitake recipe zenandzaatar food blog mediterranean

    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.

    vegan mushroom stroganoff pasta low fat creamy sauce vegetarian oyster shiitake recipe zenandzaatar food blog mediterranean

    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!

    vegan mushroom stroganoff pasta low fat creamy sauce vegetarian oyster shiitake recipe zenandzaatar food blog mediterranean

    I hope you love this recipe as much as I do! Don't forget to tag me in your recreations on Instagram with @zenandzaatar and #zenandzaatar, or pin this recipe for later!

    Recipe

    vegan mushroom stroganoff pasta low fat creamy sauce vegetarian oyster shiitake recipe zenandzaatar food blog mediterranean

    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
    Course Main Course
    Cuisine Vegan
    Servings 2 -3
    Calories 354 kcal

    Ingredients
      

    • 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: 1servingCalories: 354kcalCarbohydrates: 53gProtein: 13gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 10gSodium: 1035mgFiber: 12gSugar: 10g
    Tried this recipe?Leave a comment below and tag @zenandzaatar on social!

     

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    Headshot image of the author of Zen and Zaatar, Zena Hassoun, MS.

    Welcome!

    Hi, I’m Zena, a passionate home cook with a Master’s in Medical Health Sciences. I’ve been vegan for nearly a decade and love creating approachable, Mediterranean-inspired recipes that nourish your body and soul.

    More about me

    55+ Vegan Recipes for Real Life

    The cover image of my e-cookbook, with text overlay "Vegan is Delicious: 55+ nourishing, innovative, plant-based recipes to satisfy vegans and omnivores alike! by Zena Hassoun, M.S., creator of Zen and Zaatar."

    Tired of the same meals or relying on takeout? Vegan is Delicious is full of flavorful, plant-based recipes (with photos!) plus a 7-day meal plan to make home cooking feel effortless.

    Get it now!

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