Give your body that extra goodness with a plant-based mushroom mélange sauce. Trying to eat a healthy, sustainable diet just got simpler (and tastier).
Table of contents:
This thick, creamy, and entirely plant-based mushroom sauce is the vegan answer to alfredo that pairs incredibly well with linguini or any other type of pasta you may prefer! It can also be served over potatoes, hash browns, or rice, depending on your preference.
The sauce’s surprising lightness belies its hearty texture, making it a perfect addition to either a homemade winter feast or a light summer dinner. It’s up to you whether or not you want to include textured vegetable protein (we’ve used soy in this recipe). Whilst it can certainly change the texture and flavour of the meal for the better, it’s not necessary to create a delicious and healthy sauce.
Not only is this recipe delicious, but it’s central ingredient, mushrooms, boast a range of health benefits; firstly, they contain a compound called beta glucan which appears to act as a prebiotic, meaning it feeds beneficial bacteria in your gut. What’s more, they are also rich in selenium, a powerful antioxidant, so your body as well as your tastebuds will sing with gratitude.
Say goodbye to bland and boring sauces once and for all. Without further ado, let's dive in:
Ingredients for the Sauce
- Mushrooms: most varieties of edible mushrooms will work—portobello, oyster, button, porcini, or anything else that takes your fancy.
- Oil: any plant-based cooking oil will do.
- Garlic and onion: of course!
- Spices: salt, pepper, chilli flakes, and onion powder.
- Vegetable stock
- Vegan cream: any plant-based cream of your choosing, such as oat or cashew.
- White wine: a dry white wine works best for this recipe; Sauvignon Blanc is a great go-to. You can also substitute the wine for some extra veggie stock to create an alcohol-free version.
- Corn starch: this is to add thickness and texture to the sauce.
- Fresh parsley: for garnish.
Ingredients for the Soy
- Soy chunks or curls: this textured vegetable protein can be found at your local health food store or online retailers.
- Stock: organic vegetable stock will do nicely, whichever brand you prefer
- Oil: we recommended using extra virgin olive oil, but other cooking oils like canola or sunflower oil will do the job just as well.
- Soy sauce: your preferred brand of soy sauce, dark or light. Tamari is a good low-sodium and gluten-free alternative.
- Herbs and spices: bay leaves and smoked paprika work well here.
Preparing the Sauce
Step 1: Chop the onion, garlic, and mushrooms while the soy is busy cooking.
Step 2: In a skillet, heat your oil and sauté the onions for 2-3 minutes. Next, add the mushrooms and brown them for 3-5 minutes.
Step 3: Add your garlic and spice mixture, giving it a good stir to get the flavour enhancers well spread out. Stir in your vegan cream.
Step 4: Separately, mix your corn starch with your vegetable stock and cold water. Scoop this mixture into the pan and stir thoroughly.
Step 5: Add your white wine or extra veggie broth and let the sauce simmer for 5-10 minutes over medium heat. Add your soy sauce and stir it in well.
Step 6: Lastly, add your soy pieces and give it a good mix. Give it a taste, and don’t be afraid to add a little extra seasoning if you want more of a kick. Serve over pasta, noodles, rice, potatoes, or hash browns with some fresh parsley for garnish.
Preparing the Soy
Step 1: Bring 1 litre of water to a boil over medium to high heat, adding the veggie stock and 2-3 bay leaves depending on their size. As the water reaches a boiling temperature, add the soy and cook for no longer than 15 minutes until they are soft and tender in texture.
Step 2: Once cooked, drain the soy in a colander. You can use a potato masher to drain any excess water trapped in the soy.
Step 3: Heat your oil in a wok, saucepan, or skillet. Add the paprika and soy sauce, stirring until fragrant. Add the cooked soy and fry it for 3-5 minutes or until sufficiently crispy.
As this recipe shows, steering clear of highly processed ingredients to make a tasty sauce needn’t be difficult, no matter how busy your schedule or how limited your cooking skills are.
We have one more fantastic prebiotic sauce recipe for you as well- Stay tuned!