Want to give up the meat but not the flavor? Well stop right here! This redone classic is loaded with plant-based nutrition and plenty of "umami" (that's a fancy word for flavor). Traditionally made with with beef in a sour cream-based sauce and served over buttery egg noodles, this vegan version is focused on magical mushrooms and nutrient-dense ingredients that should satisfy even a die-hard meat lover.
Commercial beef production contributes more greenhouse gas than all the forms of transportation on the entire planet combined. Not only that, it uses more water to produce and deliver than any other animal products. While beef consumption in the U.S. is down from it's peak in the 1970's, it is still four times as high as the world average, according to wri.org (article here). Just a little food for thought...
This dish represents so much of what I love. Take a classic dish and give it a planet-friendly, nutritious and delicious update. This version is full of mushroom superfood benefits, loaded with plant-based protein, and even a touch of green (spinach). Used for medicinal purposes for thousands of years (largely due to the fact that they help reduce free radicals), mushrooms are also antimicrobial, anti-diabetic, antiallergy, lipid-lowering, and kidney protective. One study of 2,000 women in China found that those who consumed at least a third of an ounce of fresh mushrooms a day were 64% less likely to develop breast tumors.* Served over ancient grain, gluten-free Millet and you have yourself a perfectly doable, health conscious, plant-based meal!
Mushroom Stroganoff with Millet
Serves 4-6
Ingredients:
· 1 cup millet (I use Bob's Red Mill)
· 1 large red onion, diced
· 16 ounces mushrooms (Baby Bella, white, or crimini), sliced
· 6 cloves garlic, minced
· 1 TB dried thyme, crushed between fingers
· 1/2 tsp fresh rosemary, de-stemmed and finely chopped
· 3 TB apple cider vinegar (I use Bragg’s)
· 1 cup raw cashews soaked 2-4 hours**, drained and rinsed
· 2 cups vegetable stock (I use fresh or Pacific Organic brand)
· 2 TB organic tomato paste
· 2 TB white (mellow) miso paste
· 1 tsp Dijon mustard (no sugar or preservatives added)
· 2 cups packed (about a large handful) organic baby spinach, optional
· ¼ - ½ cup nutritional yeast
· Sea salt and freshly ground pepper to taste
· Chopped fresh parsley, optional for garnish
Directions:
1. Bring 2 cups of water to a boil in a saucepan. Add millet, cover and reduce heat. Simmer on low for about 20 minutes, or until liquid is absorbed.
2. While the millet is cooking, heat a skillet and add about ¼ cup of vegetable stock. Add onions and saute for about 2 minutes, or until softened. Add mushrooms and continue to cook, allowing them to lose moisture and brown, about 5 minutes. Add the garlic and thyme and cook for another minute. Add the vinegar and deglaze the pan.
3. In a high-speed blender or food processor, add cashews, stock, tomato paste, miso, and mustard. Blend until smooth.
4. Add sauce to the mushrooms and simmer over low heat for a minute.
5. Turn off heat, stir in spinach, nutritional yeast and season with salt and pepper. Taste and adjust as needed.
6. Serve mushroom stroganoff on top of millet, top with parsley and enjoy! Leftovers will keep up to 3 days in fridge.
* GreenMedInfo.com
**to quick-soak cashews, bring some water close to a boil, pour over cashews and allow to soak for about 10 minutes. Drain and rinse.