Vegetarian | Gluten-free | Dairy-free option | Vegan option
Despite the long-held belief that a balanced meal must equal “meat and two veg”, we carnivores actually benefit from having a meat-free meal once or twice a week. The reason behind this is that excess quantities of meat are known to have an acidic effect on the body. The body then tries to counteract this to maintain its pH level, which can lead to acidosis, and issues like osteoporosis, where bones let go of their alkaline minerals, calcium and magnesium, in order to buffer the acidity of the body.
This super-fast-stroganoff is a great way to incorporate a meat-free day into your week. With the mushrooms providing not only a meaty texture, but plenty of protein, even the biggest meat fans will be satisfied! Bonus – it takes next to no time to whip up, yet feels like a luxurious meal that you could happily serve to guests.
Mushrooms are such a fabulous food. They contain, amongst other nutrients:
- Selenium – an antioxidant, required for healthy thyroid function
- Potassium -an electrolyte, important in keeping balanced sodium/potassium levels, and helps prevent high blood pressure;
- Vitamin D – essential for bone and immune health, and mushrooms are one of only a few natural food sources! Be sure to cook mushrooms in some fat (butter or oil) to make the most of the vitamin D, since it is a fat-soluble vitamin and requires the fat to be taken up by the body.
Mushrooms are also a great source of protein, making them an excellent option for a meat-free meal.
Boost your meal – throw in some kale towards the end for an excellent source of fibre, protein, vitamins A and C (immunity), as well as vitamin K and manganese (both good for bone health and wound healing).
Preparation Time: 5 minutes | Cook Time: 15 minutes | Serves 4
- Guzzle of Extra Virgin Olive Oil (approx. 1 tbsp)
- Slab of butter (about 1 tbsp) – can replace with olive oil for vegan option
- 2 garlic cloves, minced / 1 generous teaspoon of chopped garlic
- 500g mushrooms, sliced – I used brown, but any will work
- ¼ cup of red or white wine (optional) – can omit if you prefer, but the alcohol content will be cooked off
- Pinch of pepper
- 1 tsp paprika
- 250ml stock – vegetable or chicken, and preferably good quality and fresh
- 6-8 large kale leaves – tear off the stalk and into pieces
- 150ml double cream (can substitute with coconut cream for dairy free/vegan option)
- Handful of fresh chopped parsley
- Heat a pan with the oil over a medium heat, then add the butter.
- Once melted, add the garlic to cook for a minute, until aromatic.
- Add the sliced mushrooms and toss until coated in butter, and cook for a few minutes.
- Add the wine and increase the heat slightly so that the wine bubbles and reduces.
- Add the pepper and paprika, then add the stock, stirring.
- Once the stock is bubbling slightly, reduce the heat to a simmer, add the kale and stir in.
- Add the cream and stir in. Remove from the heat and sprinkle the parsley over the top.
- Serve with some brown rice or quinoa.
Hi can I substitute the cream for coconut cream using the same amount?
I haven’t tried this, Sam, but I think it would work really well to achieve the same creamy texture, using the same amount. The flavour will be a bit coconutty, but that’s no bad thing! Let me know how you go with it. Lucy x