Tuesday, December 09, 2014

Shiitake And Maitake Mushroom Stroganoff
An Elegant Vegan And Gluten-Free Holiday Recipe

Fresh shiitake and maitake mushrooms are used for this elegant
vegan stroganoff recipe but others can be substituted.

Follow Foods For Long Life on Facebook and Pinterest.

Mushrooms for your Health
Shiitake and maitake mushrooms are both known for their heath-promoting and disease-fighting properties. I am so fortunate to live down the street from Gourmet Mushrooms Inc, where they grow a gorgeous assortment of yummy fungi. (See my Tour of Gourmet Mushrooms back in 2011).  In October they had a great direct-to-the-public sale and I was able to walk away with almost 6 pounds of fresh shiitake and maitake mushrooms for $20. Who could resist?

Shiitake mushrooms (Lentinula endodes) have been found, in animal studies, to lower cholesterol, slow or stop the growth of tumors and inhibit viruses by boosting the immune system. Their medicinal use dates back to 100 AD.

Maitake mushrooms (grifolla frondosa), also known as "hen of the woods", have been shown to modulate glucose levels (important for limiting development of type 2 diabetes). Research has also studied their ability to fight tumor grown by restricting the proliferation of blood cells that feed them.

Shiitakes, around the edges, and maitake in the middle of bowl

Besides these important health benefits, they are both delicious and make the  perfect ingredients for hearty, meat-free main course meals. This shiitake and maitake mushroom stroganoff can be made with other mushrooms if you can't find fresh shiitakes and maitakes where you live. Cremini or white button mushrooms can be substituted for the shiitakes and oyster mushrooms for the maitake.

I like to make a simple veggie broth out of the shiitake mushroom stems and a few other veggies. If you don't want to do that, just use whatever broth you'd like. You can even use a veggie bouillon cube (my favorite is Rapunzel) in water. But save the stems in the freezer in case you decide to use them for veggie stock later.

       *                      *                       *

Shiitake and Maitake Mushroom Stroganoff
Vegan and Gluten Free (if using gluten-free pasta)
[makes 4 to 6 servings]

For the stroganoff
4 ounces fresh shiitake mushrooms
8 ounces fresh maitake mushrooms
1 tablespoon extra virgin olive oil
1 1/2 cups diced onion
2 cloves garlic, minced
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1 teaspoon fresh thyme or 1/2 teaspoon dried
2 tablespoons cornstarch
1/2 cup almond or other non-dairy milk
2 1/2 cups veggie broth* 
1 tablespoon Earth Balance buttery spread
1/4 cup Tofutti dairy-free sour cream
1 or 2 tablespoon freshly squeezed lemon juice or vermouth, to taste
8 ounces pasta (for gluten free I use Garden Pagodas from Ancient Grains)
2 T chopped fresh parsley (optional)

* For the broth (if you want to make your own)
Stems from the above shiitake mushrooms
3 cups water
8 peppercorns
1 stalk celery, cut in thirds
1 thick slice of onion
1 small carrot, sliced in fourths

Prepare the mushrooms. Wipe the shiitake mushrooms clean with a slightly damp paper towel. Gently remove their stems and set them aside for the broth. Break apart the maitakes into smaller pieces.

Prepared mushrooms

Make the broth. Combine the shiitake mushroom stems, water, peppercorns, celery, onion and carrot and bring to a boil. Lower and simmer on medium low heat, covered, for 30 minutes.

Don't throw out the shiitake stems.
Use them to make this simple veggie-mushroom broth.

Put a large pot of water on the stove and bring to a boil to prepare the pasta.

Heat the oil in a medium pot and saut√© the onion on medium low heat until it begins to soften, about 5 minutes. Add the garlic and cook until fragrant, about a minute. 

Add the prepared mushrooms and cook, stirring often, until they release their liquids, about 10 minutes. Season with salt, pepper and thyme.

In a small cup, add cornstarch to the almond milk and stir until thoroughly combined. Set aside.

After the broth has been cooking for 30 minutes, strain 2 1/2 cups of it into the mushrooms.

Stir in Earth Balance until melted. 

Stir in the cornstarch and milk mixture and simmer until it thickens. 

Stir in the sour cream and lemon juice (or vermouth). Adjust seasoning if needed. Cover to keep warm while making the pasta. 

Thickened stroganoff with sour cream and lemon juice.

If putting on top of pasta or noodles, prepare them according to manufacturers directions.

Drain the pasta and place in a large serving dish or 4 to 6 individual bowls. Top with stroganoff and fresh parsley and serve.

This is also delicious on top of baked potatoes! Just bake 6 potatoes, place in a shallow bowl and cover with stroganoff. Top with fresh parsley and serve. 

Nutritional Information
Per serving - 4 servings: (stroganoff without pasta or potato) 177 calories, 9 g total fat, 3 g saturated fat, 0 mg cholesterol, 3 g protein, 17 g carbohydrates, 3 g dietary fiber, and 410 mg sodium.

 To make this dish even richer and more decadent, stir in some artichoke hearts. I prefer using the frozen ones (cook first before adding) than the canned ones.

Mushroom stroganoff with artichoke hearts

Want lots more yummy vegan recipes at your fingertips? Download my eBook, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan available on Amazon and iTunes -  only $9.99.


Hakuna Matata said...

Hmm love that mushroom and pasta. Perfect combination and I love your recipe. Thanks for sharing this.

private chef in austin texas

Dr. Joanne L. Mumola Williams said...

Hi Hakuna,
You are living in one of my favorite places in the world! I went to school in Austin (UT) and worked there for many years.

Thanks for the comment.