Healthy, protein-packed vegan mushroom stroganoff made with savory mushrooms, lentil pasta and a creamy coconut milk sauce. This post is sponsored by Barilla®.
Winter is the hardest season when it comes to sticking to your health goals. The cold weather and limited sunlight squashes motivation. There are constantly treats in the kitchen and parties with mulled wine, hot chocolate and boozy apple cider galore. We live off of heavy, hearty casseroles and soups. It’s easy to see why this season is tricky when it comes to our health!
When winter rolls around, I just try to be consistent. I started a 10K step challenge in the fall and knew I wanted to carry that over into winter. I allow room for treats and drinks in my diet throughout the year so I don’t feel the need to go overboard over the holidays, but I definitely treat myself occasionally. And when it comes to hearty casseroles, soups and cozy comfort food, I just make upgraded, healthier versions that I can feel good about eating!
There are so many childhood (or seasonal!) favorites that can be made lighter and healthier. It does take a little trial and error but I’ve found, the more comfortable you are in the kitchen, the easier it is to make these swaps to upgrade your favorite recipes. Some examples include my sweet potato casserole, this cauliflower baked ziti and my quinoa fried rice.
This week I’m tackling beef stroganoff. Traditionally this dish is made with beef, egg noodles (not a lot of nutrients in this pasta) and a cream sauce made with loads of butter. I thought it would be fun to make a healthy, plant-based mushroom stroganoff as an upgrade. I promise it tastes just as savory and delightful as the original.
Instead of beef, I swapped in mushrooms. I love the texture of mushrooms and the flavor profile works really well in this dish. I used a combination of baby bella mushrooms and a package of exotic mixed mushrooms.
Instead of egg noodles, I swapped in my new favorite pasta: Barilla legume pasta. I chose the Barilla Red Lentil Rotini which is made from one ingredient – red lentils! It has a great, al dente texture that works perfectly for this dish. To top things off, it’s a good source of plant-based protein and an excellent source of fiber. HUGE upgrade from the egg noodles, right?
Instead of a heavy cream sauce made from butter and flour, this sauce is primarily coconut milk. Coconut milk is uber creamy and a great source of healthy fats. If you’re keeping track, yes, we now have healthy fat, fiber and lean protein in this meal = my formula for building a balanced meal! I season the coconut milk with a lot of yummy seasonings like nutritional yeast and Worcestershire sauce that make the final product super similar to traditional beef stroganoff.
Another perk of this recipe? You make it all in one pot. Hooray for less dishes!
And if you’re interested in trying the Barilla Legume pastas, you can find them on Amazon!
If you try this mushroom stroganoff, please let me know how it turns out by leaving a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe.
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Healthy, protein-packed vegan mushroom stroganoff made with savory mushrooms, lentil pasta and a creamy coconut milk sauce.
Ingredients
- 1 box 8 oz Barilla Lentil Rotini Pasta
- 1 Tablespoon olive oil
- 1 small yellow onion, chopped
- 4 cloves garlic, minced
- 8 oz baby bella mushrooms, sliced
- 4 oz fancy mixed mushrooms, sliced
- 2 1/2 cups low-sodium vegetable broth
- 1 14 oz can full-fat coconut milk
- 2 Tablespoons nutritional yeast
- 1 Tablespoon apple cider vinegar or lemon juice
- 1 Tablespoon vegan Worcestershire sauce
- 1 tablespoon low sodium tamari (or low sodium soy sauce)
- 1/2 teaspoon ground pepper
- 1/4 cup fresh parsley, chopped
- sea salt and pepper, to taste
Instructions
- Add olive oil into a large nonstick pan over medium heat. Once hot, add onions and garlic to the pan and sauté for 2-3 minutes or until fragrant, add mushrooms and cook for another 3-4 minutes. Add nutritional yeast and stir.
- Add broth, coconut milk, apple cider vinegar, Worcestershire sauce, tamari and ground pepper.
- Stir and add uncooked pasta. Cover pot and increase the heat to medium-high so the liquid is bubbling. Let cook for about 10-12 minutes, or until the liquid is creamy and pasta is cooked.
- Serve immediately, garnished with fresh parsley and extra sea salt and pepper to taste.
Nutrition
- Serving Size: 1/4 or recipe
- Calories: 566
- Sugar: 10g
- Sodium: 296mg
- Fat: 33g
- Carbohydrates: 57g
- Fiber: 10g
- Protein: 19g
Keywords: mushroom stroganoff
Kiran Dodeja Smith says
January 24, 2019 at 12:39 pmYum! I love how you made this gluten and dairy free AND plant based. Can’t wait to try!
Evonne says
January 30, 2019 at 12:39 pmThis is an fabulous recipe. I was skeptical about cooking the pasta right in with the sauce but it made the dish even more creamy. I added roasted carrot and arugula to it. Thanks Brittany. This is a recipe I will use over and over.
★★★★★
Kim says
February 10, 2019 at 9:38 pmMade this tonight…so easy and oh so yummy. I’m status post Gastric bypass surgery and pretty much not eating any meat now, but my tummy is really small and I want to just keep eating this!!!!
★★★★★
Katrina Navarro says
February 16, 2019 at 9:18 pmVery delicious flavor and very easy to make. Ate it over brown rice, it was to die for.
Brittany Mullins says
February 19, 2019 at 8:45 amHi Katrina! I’m so so glad that you enjoyed this and love the idea to serve it over brown rice! I have a quick request, would you be open to leaving another comment with a star rating? The star ratings are super helpful for SEO and help my blog get extra exposure on Google when people are searching for recipes. Thank you so much!
Esther Rowan says
February 21, 2019 at 4:23 pmWhat brand nutritional yeast do you use?
Joyce says
February 23, 2019 at 12:05 pmThis is meant to be funny. I have been trying and trying to chop the olive oil but it keeps running together. Can’t wait to try this recipe out.
Brittany Mullins says
February 25, 2019 at 9:11 amhaha. I got a good laugh out of this and I appreciate it. Updated the recipe. 🙂
Brittany says
March 5, 2019 at 7:56 pmWOW this was delicious and rich and creamy! I used regular pasta instead of the red lentil stuff because it’s hard to track down where I live but it was AMAZING nonetheless. I found that I had to turn the heat way down when I put the lid on and then once the pasta was cooked I took the lid off in order to boil off the rest of the liquid. Maybe that’s a given but I don’t know! Either way – my partner and I loved it and I will be making it again!
★★★★★
Tina Marie says
March 12, 2019 at 12:47 amI’ve been eyeing up this recipe for a while and finally made it tonight. My family loved it – especially my 2 year old! It was creamy and earthy. I loved that the coconut milk provided a good amount of fat so it had that wonderful rich feel. Since the mushroom mix is a little pricy, I may try just baby portobellos next time. We used the Banza chickpea pasta, which also has a hearty texture. I’ll look for the lentil pasta listed next time.
★★★★★
Natural says
May 10, 2019 at 12:52 pmSimple and delicious at the same time
★★★★★