Who said gravy can’t be healthy? Try this nourishing plant-based mushroom gravy served over potatoes, veggie burgers, rice, quinoa, and more. It’s also delicious served over cauliflower rice. One of my readers loves this recipe so much – she eats it as mushroom soup! Make with a medley of mushroom varieties to ramp up the nutritional value.
Why are mushrooms good for you?
“It is now known that many of the mushrooms presently under cultivation rank above all vegetable and legumes (except soybeans) in protein content, and have significant levels of B and C vitamins and are low in fat. Research has shown that certain cultivated mushrooms reduce serum cholesterol, inhibit tumors, stimulate interferon production and possess antiviral properties.“the mushroom cultivator: a practical buide to growing mushrooms at home” by paul stamets and J.S. Chilton
- Saute onions, mushrooms, ginger root, and celery; season.
- Add veggie broth and coconut aminos.
- Thicken with arrowroot powder.
Nourishing Mushroom Gravy
- 1 Tablespoon olive oil
- 1 medium onion, diced
- 1/2 to 3/4 pound fresh mushrooms, such as shiitake, white button, or crimini; cut into 1/4-inch-thick slices, (if using large shiitakes, cut the slices in half)
- 1 teaspoon minced fresh ginger root
- 1 celery stalk diced
- 2 garlic cloves diced small
- 1/2 teaspoon Himalayan sea salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon smoked paprika
- 1/2 teaspoon Sage and Rosemary Blend (see Notes)
- 1 Tablespoon fresh thyme leaves
- 3 cups low-sodium vegetable broth
- 1 Tablespoon coconut aminos
- 4 teaspoons arrowroot powder, (1 Tablespoon plus 1 teaspoon)
- Heat the oil in a large skillet over medium-high heat with a bit of onion. When it begins to gently sizzle, add the remaining onion and cook, stirring often, for about 5 minutes or until it begins to soften.
- Add the mushrooms, ginger root, celery, garlic, salt, black pepper, smoked paprika, Sage and Rosemary Blend, and thyme. Cook, stirring often, until the mushrooms release their liquid and begin to turn golden brown.
- Reduce the heat and slowly stir in the vegetable broth and coconut aminos. Scrape the bottom of the pan with a wooden spoon to release any bits of vegetables or mushrooms. Simmer, partially covered, for 5 to 10 minutes; stir occasionally.
- Spoon about 1/4 cup of the gravy into a small bowl and let it cool down for a couple of minutes. Add the arrowroot powder and whisk until smooth, then slowly pour back into the skillet while stirring. Simmer, stirring, until thickened.
Optional Omnivore Variations
The following optional variations involve cooking Salisbury steaks or chicken cutlets in the Mushroom Gravy. Depending on how many people are being served, you may need to double the gravy recipe.
- Sear Salisbury steaks or chicken cutlets in a small skillet over medium-high to high heat (use avocado oil to coat the pan). Plan on 3 to 4 ounces of meat per omnivore. A ceramic nonstick pan works well for this purpose.
- Reduce the heat, and allow the pan to cool down a bit. Add enough of the finished mushroom gravy so the steaks or cutlets are partially submerged.
- Cover, and gently simmer until the Salisbury steaks or chicken cutlets are cooked through; flip occasionally. Adjust the heat, if necessary, to keep at a gentle simmer.