Creamy Vegan Chickpea Mushroom Stroganoff
Jan 25, 2025
Creamy Vegan Chickpea Mushroom Stroganoff
Serves: 6 | Total Time: 20 minutes | FODMAP Rating: Medium
This creamy vegan mushroom stroganoff is a delicious, comforting pasta dish with rich mushroom flavor. For a more authentic beef stroganoff taste, consider adding cooked Beyond or Impossible beef. Either way, the silken tofu adds a yummy creaminess that brings everything together beautifully and the chickpeas make it more of a hearty dish.
Ingredients
- 1 lb (16 oz box) high-protein pasta (or regular pasta)
- 1 can chickpeas, drained and rinsed
- 1 medium white onion, diced
- 5 cups mushrooms, sliced (button, cremini, or a mix)
- 4 cloves garlic, minced
- 2 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp onion powder
- 1 tsp dried thyme
- 3 tbsp low-sodium soy sauce or tamari (or to taste)
- 4 cups vegetable broth
- 1 box (12 oz) silken tofu (blended until smooth)
- Juice of 1 lemon (for brightness)
- Salt and pepper to taste
- Optional garnish: fresh parsley or nutritional yeast
Instructions
- Sauté the Aromatics:
In a large pot, heat a splash of vegetable broth (or water) over medium heat. Add the diced onion and cook for 3–4 minutes until softened. Stir in the minced garlic and cook for 1 minute, until fragrant. - Add the Mushrooms:
Add the sliced mushrooms to the pot and cook for 5–7 minutes, stirring occasionally, until they release their moisture and begin to brown. - Combine the Remaining Ingredients:
Add the pasta, chickpeas, smoked paprika, oregano, onion powder, thyme, soy sauce, and vegetable broth to the pot. Stir everything to combine. - Cook the Pasta and Sauce Together:
Bring the mixture to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer for 12–15 minutes, stirring occasionally to prevent sticking. Cook until the pasta is tender and most of the liquid is absorbed. - Blend the Tofu:
While the pasta cooks, blend the entire box of silken tofu until smooth using a blender or food processor. - Make It Creamy:
Reduce the heat to low and stir the blended silken tofu into the pot. Mix until the sauce is creamy and coats the pasta evenly. - Finish with Lemon:
Stir in the juice of 1 lemon for a fresh, zesty kick. Taste and adjust the seasoning with salt, pepper, or additional soy sauce or spices if needed. - Serve:
Garnish with fresh parsley or a sprinkle of nutritional yeast, if desired. Serve warm and enjoy!
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