Mushroom Veggie Stroganoff is an easy dinner that feels indulgent but is still healthy without the meat. This recipe is perfect for vegetarians, flexitarians or families who would like to build more vegetables into their weekly menu.
Most Mushroom Vegetarian Stroganoff recipes only contain mushroom, but we’ve added green beans into the mix for a bit of variety and more nutritional value. If you don’t have green beans you can easily substitute for flat beans or asparagus sliced into strips and chopped.
What is Stroganoff?
Stroganoff is traditionally a Russian dish made with beef. The first versions of Stroganoff did not contain mushrooms or onions. It was a simple Roux sauce with allspice and a little bit of sour cream. The traditional side for Stroganoff is thinly sliced crispy potato straws, think McDonald’s fries but much thinner.
Mushroom Stroganoff is the perfect recipe for a Meatless Monday or to serve a meat-eater. It’s one of those recipes still rich in flavour that you can serve without missing the meat!
If you don’t want to go through the trouble of making potato straws you can serve your Stroganoff with mashed potatoes. See our recipe for Mashed Potato with Cream Cheese a fluffy and indulgent creamy mash.
Which Mushrooms Work Best for a Tasty Veggie Stroganoff?
We’d recommend using a mix of organic mushrooms, preferably ones that were grown outdoors (if you can distinguish them) as they are more likely to contain Vitamin D.
Vitamin D is more scarce in the winter months, so mushrooms grown in sunlight could potentially help to supplement Vitamin D levels, which is an added bonus.
Tips for Making the Roux Sauce with a Stroganoff
Making a Roux is easy in this case as adding the flour directly in with the veggies means all the veggies will help to break up the flour, reducing the chance for lumps. Once you’ve added the flour to the saucepan stir the stock in quickly to ensure the flour dissolves evenly. The olive oil added with the onions will double as the fat needed for your Vegetarian Stroganoff sauce.
Vegetarian and Vegan Stroganoff
This is a Vegetarian Stroganoff recipe as it contains sour cream, but you can easily substitute it for a vegan sour cream alternative. We wouldn’t recommend adding a meat replacement into this recipe as processed meat substitutes are generally not good for your health or your waistline.
Veggie Stroganoff
Ingredients
- 1 organic onion, finely chopped
- 2 tbsp extra virgin organic olive oil
- 2 cloves organic garlic
- 500 g organic mushrooms, sliced
- 200 g organic french beans, chopped
- 1 tbsp organic flour
- 300 ml organic vegetable stock
- 1 tbsp wholegrain mustard
- 6 tbsp sour cream
- 1 tbsp chopped parsley
Instructions
- Heat the olive oil over medium heat, fry the onion for a few minutes until they become translucent. Then add the garlic, mushrooms and beans. Fry until the mushrooms have browned slightly.
- Next, add the flour and stir well. Add the vegetable stock and mustard. Simmer until the beans become tender, that should take roughly 10 mins depending on the cooking heat.
- Once the beans have become tender, remove the pan from the heat and let it cool for a couple of minutes. If you add the sour cream while the Stroganoff is simmering it will separate so take care at this stage.
- Finally, once the Stroganoff has cooled for a few minutes stir in the cream and parsley and serve with rice or mashed potatoes.
Notes on the Recipe’s Nutritional Value
Nutrient values will vary depending on the type of mushroom you’re using for your Stroganoff. Mushrooms, in general, contain protein and are rich in the Antioxidants; Selenium, Vitamin C and Choline. It also contains potassium, magnesium, copper, zinc and a few B vitamins such as folate.
To complement the mushrooms, green beans contain Vitamin C as well as a good amount of Vitamin K, which is great for bone health.
Green beans are seasonal May to October and Mushrooms can be found year-round.
