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The Prediabetes Nutritionist

Creamy Vegan Mushroom Stroganoff

A low-fat, oil-free, but incredibly creamy vegan mushroom stroganoff. This recipe is delicious with roast potatoes or rice. Serve with a side of greens for a boost of antioxidant and phytochemical goodness.

Oil can be a wonderful ingredient in recipes. It certainly improves the mouthfeel of food, and if you use varieties like olive oil, you could improve the flavour and increase the nutritional value of your dish. I prefer not to cook with oil unless it is absolutely necessary. I use it when I need to get a particular texture or flavour that I can’t achieve without it.

Unless you’re using certain oils like olive or sesame oil, most oils do not add flavour to food. Herbs and spices are the ingredients that truly make or break a dish. If you’re trying to keep your overall energy intake moderate, whether it is for health or weight-loss reasons, I’d recommend getting fat from whole food sources like avocados, nuts, eggs and seeds and reserving the use of oil to occassions when you really need it.

This mushroom stroganoff recipe is completely oil and dairy-free, but still incredibly creamy. I am intolerant to dairy so feel free to use regular dairy if you prefer. If you’re trying to eat a lower-carb diet, cauliflower rice is a great alternative to white rice.

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Creamy Vegan Mushroom Stroganoff

  • Author: Somi Igbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 2
  • Category: Lunch/Dinner


An incredibly creamy mushroom stroganoff, delicious with rice, roast potatoes and a side of greens.


  • 200g chestnut mushrooms, cleaned then quartered
  • 1 large shallot, finely chopped
  • 2 medium garlic cloves, finely minced
  • 1 1/2 tablespoon tomato puree
  • 1 teaspoon paprika
  • 1 teaspoon shiitake mushroom powder
  • 1 vegetable stock cube
  • 5 tablespoons plain, unsweetened soy yoghurt (or crème fraîche)
  • 150ml soy milk
  • 2 tablespoons chopped fresh parsley
  • Steamed rice or roast potatoes, to serve
  • Steamed broccoli or any other vegetable of your choice, to serve


Heat a large frying non-stick frying pan over high heat. Once hot, add the mushrooms and fry on high heat for 4-5 minutes or until browned then set aside. You can also fry with oil if you prefer.

Heat a small splash of water in a medium-sized saucepan over medium heat. Add the shallots and garlic and cook for 2-3 minutes until they soften. Add the tomato puree, shiitake mushroom powder, paprika and vegetable seasoning. Cook for 6-8 minutes, adding small splashes of water if the pan gets too dry. Taste the sauce to make sure the tartness in the tomato puree is gone.

Turn the heat on the pan down to the lowest setting then add the mushrooms, yoghurt and milk. Stir well to combine, adjust the seasoning with salt and black pepper if needed and leave to simmer for 2-3 minutes until it thickens slightly.

Take the pan off the heat, serve the stroganoff over rice, garnish with fresh parsley and enjoy with a side of greens.


If you don’t have shiitake mushroom powder, replace the vegetable stock cube with mushroom stock, as this will equally intensify the mushroom flavour in the dish.

You can cook this recipe with oil if you prefer. Greek yoghurt or crème fraîche are excellent alternatives to soy yoghurt. If you use crème fraîchee, you can leave out the milk.

Keywords: stroganoff, mushrooms, vegan

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