Healthy Vegan Mushroom Stroganoff

This Healthy Vegan Mushroom Stroganoff recipe is quick, easy and delicious. It’s the perfect meal for a busy weeknight and a real crowd-pleaser!

The Healthy Vegan Mushroom Stroganoff with pasta and parsley is scooped up with a spoon from a large green pot.

This Healthy Vegan Mushroom Stroganoff is NOT a traditional stroganoff recipe. For starters, there’s no wodka (or any liquor for that matter) in this recipe. Which is a good thing, if you’d ask us. There’s absolutely no need to use liquor in order to make a creamy and delicious stroganoff sauce. You also won’t see the use of tofu in a traditional stroganoff recipe. However, not only are we utilising (silken) tofu to make a rich and creamy sauce, we are also using tofu to make chicken-like pieces. You will often see stroganoff with either mushrooms, bell peppers or both. As we love to use (lots of) vegetables, we obviously went with both. So now that we’ve established the simple fact that this Healthy Vegan Mushroom Stroganoff is not a traditional stroganoff recipe, does it actually taste like stroganoff? Well, I guess that’s up to you to decide. Not everyone has the same idea of how a particular recipe should taste, so that also goes for stroganoff. What we do know, is that it’s an incredibly easy, healthy and delicious recipe and that it has a clear resemblence to a traditional stroganoff. Why don’t you give our Healthy Vegan Mushroom Stroganoff a try and let us know what you think?

The Ingredients

The ingredients for the Healthy Vegan Mushroom Stroganoff on a wooden table.
  • Silken tofu and (extra-)firm tofu – as mentioned above, the silken tofu is blended into the sauce to make it rich and creamy. We use the firm tofu to make into chicken-like pieces that are eventually coated in that delicious, mushroomy and creamy stroganoff sauce.
  • Mushrooms – more often than not you will find mushrooms in stroganoff. Given the fact that we love vegetables, there’s no universe in which we are not using mushrooms in our stroganoff recipe.
  • Tomato puree – adds a little bit of umami and color to the sauce.
  • Chicken seasoning – is what we use to season our delicious chicken-like pieces with.
  • Cashews – the already creamy sauce is made extra rich and creamy by blending in (soaked) raw cashews.
Two hands hold a blue bowl with vegan mushroom stroganoff with pasta and fresh parsley.

Cooking Tips

  • When making the tofu, do not stir constantly. Give it some time to crisp up and turn golden before you start stirring or flipping. Two to three minutes on medium heat is a good guideline to use.
  • If you have a high-speed blender, you don’t have to soak the cashews. If you’re not sure or if you do not own a high-speed blender, you want to soak the cashews in hot water for about 15 minutes.
  • Follow the instructions for coating the tofu in the exact order. If you start coating the tofu with cornstarch and add the oil after, the result won’t be the same.
Pieces of tofu fried in a skillet with chicken seasoning.

Substitutions and Variations

  • Tofu – instead of using firm tofu for the chicken-like pieces, you can also use storebought plant-based chicken pieces.
  • Mushrooms – we use white mushrooms in this recipe, but you can of course use any other type of mushrooms or a mix of different mushrooms.
  • Cashews – you can skip the cashews to make this recipe nut-free. The sauce will still be creamy and delicious.
Vegan mushroom stroganoff with pasta and fresh parsley in a large green pot.

FAQ

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Vegan mushroom stroganoff with pasta and fresh parsley.

Healthy Vegan Mushroom Stroganoff


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  • Author: Sjors
  • Total Time: 25 min
  • Yield: 2 servings 1x
  • Diet: Vegan

Description

This Healthy Vegan Mushroom Stroganoff recipe is quick, easy and delicious. It’s the perfect meal for a busy weeknight and a real crowd-pleaser!


Ingredients

Scale
  • 8.8 oz (250 grams) (extra)-firm tofu
  • 2 tbsp olive oil 
  • 2 tbsp cornstarch
  • 1 tsp chicken seasoning, no or low sodium
  • 1/2 tsp salt
  • 1 yellow onion, finely chopped
  • 1 1/2 cup (150 grams) pasta
  • 1 red bell pepper, in thin strips
  • 3 cups (250 grams) white mushrooms, sliced
  • 11 oz (300 grams) silken tofu
  • 1 tbsp tomato paste
  • 1 tbsp nutritional yeast
  • 1/4 cup (40 grams) raw cashews, soaked
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 lemon, juiced
  • 1/2 cup (100 ml) water

Instructions

  1. Gently pat-dry the firm tofu with a clean kitchen towel or some paper towel.
  2. Crumble the tofu by hand into bite-sized pieces in a large bowl.
  3. Add 1 tbsp of olive oil to the tofu and gently stir until coated. Add the cornstarch and stir until evenly coated.
  4.  Over medium heat, place a non-stick skillet and add 1 tbsp of olive oil.
  5. Add the tofu to the skillet and fry for about 8 to 10 minutes, stirring or flipping every 2 to 3 minutes. 
  6. When the tofu is almost done, add the chicken seasoning and 1/4 tsp salt and fry for another minute. 
  7. Adjust to medium-low heat. Remove the tofu pieces from the skillet. 
  8. To the same skillet, add a little splash of water and add the onion. Sauté for 3 minutes. 
  9. Meanwhile, cook your pasta according to the package instructions. For a more firm (al dente) pasta, take 1 or 2 minutes off of the cooking time.
  10. Add the bell pepper and mushrooms to the onion. Sauté for 5 more minutes.
  11. Make the sauce in a blender by adding the silken tofu until the water plus 1/4 tsp salt. Blend until smooth.

  12. Add the sauce to the vegetables and allow to simmer for about 5 minutes. 
  13. Drain the pasta, add to the sauce along with the tofu pieces.
  14. Add salt and pepper to taste.
  15. Garnish with parsley (optional). 

Notes

Nutritional facts are estimates. If you want to be sure about the nutritional facts, be sure to check your product labels.

  • Prep Time: 5 min
  • Cook Time: 20 min
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 serving
  • Calories: 804kcal
  • Sugar: 12g
  • Sodium: 0,4g
  • Fat: 32,9g
  • Saturated Fat: 4,7g
  • Carbohydrates: 78,4
  • Fiber: 11,1g
  • Protein: 43,2g

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