Magical Mushroom Gravy

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Okay, so no this is not a magical ‘shroom gravy… I am so sorry to disappoint those of you that may have gotten excited to “trip balls” again like a 20-something at an EDM concert. However, this mushroom gravy is quite magical in it’s savory umami taste and how wonderfully it compliments typically “boring” foods like rice and potatoes.

Mushroom Gravy – A Nutritious Comfort Food

For this Thanksgiving, I wanted to try something new and more nutritious than traditional turkey gravy. I absolutely love mushrooms, so I gave this recipe a try instead! This dish is a comfort food on cold winter days and at the same time is excellent for your body. It is effortlessly easy to make and is a great option for a family Sunday lunch or holiday table.

This Mushroom Gravy is full of rich, savory flavors, so you will need something more neutral to combine it with. It is delicious when served over mashed potatoes, or you can serve it over rice, brown rice, polenta, mashed cauliflower or maybe some whole grain pasta. If you add my Neatloaf, you will have a meal full of healthy plant-based proteins, that even meat eaters will love. Add some mixed greens with seeds, on the side, and enjoy your healthy meal!

Mushroom Nutrition Facts and Health Benefits

Now, let’s talk about why mushrooms are so good for you. 

Mushrooms belong to the funghi kingdom, and there are around 2000 edible varieties, but only a few are available on the American market:

  • white, or “button”
  • brown cremini
  • portobello
  • shiitake
  • oyster
  • wood ear

Mushrooms are an excellent food choice – low in calories, low carb, and full of fiber, vitamins and minerals. They are cholesterol-free, fat-free, and sodium-free. What else could we want!

Nutrition Facts:

  • Calories: 15
  • Fat: 0.2g
  • Sodium: 4mg
  • Carbohydrates: 2.3g
  • Fiber: 0.7g
  • Sugars: 1.4g
  • Protein: 2.2g

*The following nutrition information is provided by the USDA for 1 cup (70g) raw mushroom pieces or slices

In addition to this, they also contain high levels of some antioxidants (chemicals that help the body eliminate free radicals), and are rich in B vitamins such as B2, B9, B1, B5 and B3. B vitamins help the body get energy from food and form red blood cells. 

Mushrooms are also the only vegan, nonfortified dietary source of vitamin D.

There are also several other minerals that may be difficult to obtain from a vegan diet — such as selenium, potassium, copper, iron, and phosphorus..

Mushrooms are very versatile. You can prepare them in so many different and interesting ways: like potage, salad, gravy, for stuffing, in egg dishes, grilled, roasted, etc.  The possibilities are endless!

Check out my other mushroom recipes!

Balsamic Asparagus and Mushrooms with Lemon&Thyme

Savory Neatloaf with Lentils, Chickpeas, Mushrooms and Veggies

Shepherd’s Pie Vegan Tofu Cauliflower Recipe

Spicy Ramen Noodles

Amazing Asian Tofu Stir Fry

Please let me know how this recipe goes when you make it! Post a picture and tag one of the below social media accounts:

https://www.medicalnewstoday.com/articles/278858

https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you

https://www.verywellfit.com/mushroom-nutrition-facts-calories-and-health-benefits-4117115

Mushroom Gravy close up

Mushroom Gravy

Yum
This delicious mushroom gravy is excellent on mashed potatoes, rice, chicken, or turkey! Completely plant-based, enjoy as an excellent, healthy vegan replacement for other gravies.
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Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Dinner, Side Dish
Cuisine American
Servings 4 servings
Calories 92 kcal

Equipment

  • Large Sauce Pan

Ingredients
  

  • 1 8oz Mushrooms sliced
  • 1/2 tsp Thyme
  • 2 cups Vegetable broth or mushroom broth
  • 2 tbsp Flour all purpose, wheat, or gluten-free
  • 1/4 cup White wine
  • 2 cloves Garlic minced
  • 1/4 cup Onions diced
  • 1 tbsp Olive oil
  • Salt and pepper, to taste

Instructions
 

  • Heat pan over medium heat.
  • Add one tablespoon of olive oil to pan.
  • When oil is shimmering (pan is hot), add sliced mushrooms, diced onions, and minced garlic.
  • Cook until mushrooms are al dente (no longer raw, but not mushy).
  • Deglaze the pan with white wine. This helps to bring out the flavor in the mushrooms!
  • Add vegetable broth to the pan, then add flour, thyme, and about a 1/4 teaspoon salt and pepper.
  • Bring to a simmer, then reduce heat to medium-low.
  • Stir frequently and cook until thickened, about 30 minutes.
  • Enjoy over potatoes, rice, chicken, or turkey!

Notes

*When choosing your mushrooms, make sure they feel firm, aren’t moist to the touch, and are mold-free. They can be stored in the fridge for about five days.
*Some experts suggest that you’re better off cooking mushrooms because cooking helps to release the vitamins and minerals. Certain varieties of raw mushrooms contain small amounts of toxins, including a compound that is considered carcinogenic, which is destroyed through cooking.

Nutrition

Calories: 92kcalCarbohydrates: 4.5gProtein: 4.9gFat: 5.4gSaturated Fat: 0.9gSodium: 398mgPotassium: 316mgFiber: 1.1gSugar: 1.8gCalcium: 16mgIron: 2mg
Keyword American, Gluten-free, Gravy, Healthy, Low Sugar, Mushrooms, Pizza Sauce, Plant based, WFPB, whole food
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