In this delectable and easy recipe for vegan stroganoff with seitan and mushrooms, traditional beef Stroganoff goes plant-based.
Hearty portobello mushrooms and seitan make it even yummier than the original, and much better for you, too. This adaptation is actually a mash-up of pasta Alfredo and stroganoff.
Alfredo, especially, is a heart-stopper, featuring pasta bathed in a cream and butter sauce. Most of the recipes I saw on recipe sites clock in at a whopping 40 grams of fat (or more) per serving. Who needs that? This recipe replaces all that butter and cream with a creamy sauce made with silken tofu.
Old-school Stroganoff doesn’t fare much better when it comes to fat and calories. Traditional recipes call for egg noodles to be doused in sour cream and butter, and are topped with mushrooms (which we keep) and beef, which is replaced with seitan, a traditional Asian meat substitute. Recipe adapted from Plant Power by Nava Atlas.
The seitan and mushroom combo is the very definition of umami! Be aware that seitan is pure wheat gluten. That makes it high in protein but completely inappropriate for those who need to avoid gluten. If that’s the case, you can swap in any kind of gluten-free veggie burger, baked tofu, or tempeh.
With this flavor-packed dish front and center, you can complete this meal easily. Just add a steamed green vegetable (broccoli or asparagus) and a simple tossed salad.
The stroganoff topping:
- 1 tablespoon olive oil
- 1 medium onion, quartered and thinly sliced
- 2 large portobello mushrooms, cleaned
- 12 to 16 ounces seitan, cut into bite-sized pieces
- Freshly ground pepper to taste
- 10 to 12 ounces pasta (see note)
- 2 to 3 cloves garlic, minced
- 12.3-ounce container firm silken tofu
- 1/2 cup unsweetened nondairy milk
- 1/2 teaspoon salt, or to taste
- Freshly ground pepper to taste
- 1 cup frozen green peas, thawed (optional)
- Finely chopped fresh parsley as desired
- For the Stroganoff topping: Heat the oil in a medium skillet. Add the onion and sauté until golden.
- Cut the mushrooms in half and then slice into strips, about 1/4 inch thick. Add them to the skillet along with the seitan. Turn the heat up to medium high and continue to sauté, stirring often, until the mushrooms are wilted and the seitan begins to brown lightly, about 5 minutes. Remove from the heat, cover, and set aside.
- For the pasta: Cook the pasta according to package directions until al dente, then drain.
- Meanwhile, heat the olive oil in a small skillet. Add the garlic and sauté over low heat for 2 to 3 minutes, until golden. Remove from the heat.
- Combine the sautéed garlic with the tofu and nondairy milk in a food processor or small blender. Process until completely smooth and creamy.
- Combine the pasta and sauce in a large serving container and toss together. Season with pepper and taste to see if you’d like to add more salt. Add a small amount of additional nondairy milk if needed for a more flowing sauce.
- Toss the peas into the pasta, if using.
- To serve, distribute the mushroom and seitan topping over individual servings of pasta. Top each serving with a little fresh parsley.
This works well with the traditional fettuccine, and is also nice with pappardelle, whole wheat pastas, and ribbon pasta, such as spelt. In these photos, we used spinach spelt ribbons.
Amount Per Serving:Calories: 200 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 0mg Sodium: 205mg Carbohydrates: 13g Fiber: 3g Sugar: 3g Protein: 26g
Photos by Hannah Kaminsky