Vegan mushroom stroganoff with pasta

Vegan mushroom stroganoff with pasta: creamy, savoury and quick to cook with mushrooms, vegan cream, tomato purée, soy sauce, lemon juice and fresh parsley.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 480 kcal per serving
• Protein: 22 g
• Fat: 14 g
• Carbs: 64 g

Ingredients

• 160 g pasta (e.g. tagliatelle)
• 400 g chestnut mushrooms
• 1 tbsp tomato purée
• 1 onion
• 2 garlic cloves
• 150 ml vegan cream (without seed oils)
• 1 tbsp olive oil
• 1 splash of lemon juice and plenty of parsley
• 1 tsp paprika
• 1 tbsp soy sauce

Method

You’ll need: frying pan · saucepan · wooden spoon

1. Cook the pasta in salted water until al dente and save a little of the pasta water.
2. Heat the olive oil in a large frying pan and fry the mushrooms without stirring at first, so they take on colour.
3. Add the onion and garlic to the mushrooms and fry briefly until fragrant and the onion softens.
4. Stir in the tomato purée and sweet paprika, fry briefly, then deglaze with the soy sauce.
5. Pour in the vegan cream and let the sauce simmer gently until creamy. If needed, loosen it with a little pasta water and season with lemon juice and black pepper.
6. Fold in the pasta and serve the mushroom stroganoff with plenty of fresh parsley.

Good to know

A dish like this just feels right after work. Creamy, savoury and on the table without much effort. Exactly the kind of pasta that leaves you satisfied and content.

Swaps

Vegan cream → unsweetened coconut yoghurt or cashew butter + water (fewer additives; cashew contains tree nuts) Pasta → chickpea or lentil pasta (more protein and fibre) Soy sauce → coconut aminos or a little more salt + lemon juice (soya-free, a little milder in flavour) Olive oil → avocado oil or a little vegetable stock for frying (stable at high heat, or less added fat overall)

Allergens

The dish may contain soya from the soy sauce and, depending on the vegan cream, other allergens. It usually suits children well – just season moderately with pepper. During pregnancy: cook the mushrooms through and look for pasteurised vegan cream. Contains: gluten, soya.

Frequently asked questions

Which nutrients do the mushrooms in this stroganoff provide?

Depending on the type, mushrooms contain B vitamins such as riboflavin and niacin, plus minerals such as selenium, potassium and some copper. The amounts vary with type, growing conditions and storage.

What's in parsley, nutritionally?

Fresh parsley mainly provides vitamin K and some vitamin C, plus plant compounds. Because it's added fresh here, its fresh aroma comes through especially well.

Is soy sauce just seasoning, or does it bring nutrients too?

Soy sauce mainly provides sodium and small amounts of flavour compounds from fermentation. Vitamins or minerals in any notable amounts aren't really the point here.

Do onion and garlic contain FODMAPs, and who should keep that in mind?

Yes. Both contain fructans, fermentable carbohydrates that some people limit on a low-FODMAP diet.

How different are vegan creams from a nutrition point of view?

Very different, because the base and ingredients vary a lot. Depending on the product, they're made from oats, soya or coconut, which changes the fat profile, protein content and possible allergens considerably.

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