Vegan lupin strips in creamy mushroom sauce

Vegan lupin strips in creamy mushroom sauce: a hearty recipe with lupin, mushrooms, oat cream, onion, soy sauce and fresh parsley.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 450 kcal per serving
• Protein: 34 g
• Fat: 20 g
• Carbs: 26 g

Ingredients

• 150g lupin pieces
• 250g mushrooms
• 200ml oat cream (without seed oils)
• 1 onion
• 2 tbsp olive oil
• ½ bunch of parsley
• 3 tbsp soy sauce

Method

You’ll need: frying pan · chopping board · knife

1. Soak the lupin pieces in hot water according to the packet instructions, then squeeze them out well. That way they brown better later.
2. Slice the mushrooms and finely chop the onion. Pick the parsley leaves and set aside.
3. Heat the olive oil in a large frying pan and fry the lupin pieces over a high heat. Deglaze with the soy sauce until they're well coated.
4. Add the mushrooms and onion and keep frying until the mushrooms release their water and take on a little colour again.
5. Pour in the oat cream and let the sauce reduce gently until creamy. Finally fold in the parsley.
6. Serve the lupin strips hot. Potatoes, rice or a green salad go well with them.

Good to know

A dish like this makes little fuss and still lands on the table satisfying and well rounded. Creamy, savoury, down-to-earth – just right for a simple evening.

Swaps

Oat cream → unsweetened coconut milk (a few more MCT fats, a different flavour); mushrooms → king oyster mushrooms (more bite, similar nutrients); soy sauce → tamari (often gluten-free, similarly savoury); parsley → chives (milder, also provides plant compounds).

Allergens

Contains lupin, soya and gluten (oats, wheat in the soy sauce). Generally suitable for children if mildly seasoned, and fine to eat during pregnancy as long as all the ingredients are fresh and well heated. Contains: gluten (oats, soy sauce; tamari is gluten-free), lupin, soya.

Dairy-free recipes