Mushroom Stroganoff
Mushrooms are technically not a plant, they fall into the fungi category and contain many health benefits that ward off chronic disease. They are savory additions to any meal and can be used as a good replacement for meat. By using mushrooms in place of beef, you have the benefits of reducing your cholesterol intake and decreasing your risk for high blood pressure. Mushrooms in place of beef in stroganoff are delicious and savory. You don’t even miss the beef!
Researchers have found that mushrooms can reduce your risk for cancer. They contain a powerful amino acid and antioxidant called ergothioneine, which prevents or slows cellular damage. Shiitake, oyster, maitake, and king oyster mushrooms contain the highest amount of ergothioneine. A study done in Singapore also discovered that mushrooms are good for your brain health too! Participants of the study who ate 2 cups of mushrooms a week had a 50% lower risk of developing mild cognitive impairment, which is often a precursor to Alzheimer’s. The participants of this study consumed shiitake, oyster, golden, and white button mushrooms.
Fun fact about shrooms…they are the only type of produce that can provide vitamin D! Vitamin D absorbs calcium and builds strong bones. We usually get vitamin D through supplements or seafood, meat, dairy, and eggs products. But if you're trying to cut out animals products, mushrooms are a great alternative! Portabella, white button, and cremini mushrooms contain the highest amount of vitamin D after exposure to sunlight. Simply slice up 3 mushrooms, or one portabello and lay in sunlight for 15 minutes. Consuming these mushrooms will provide you with your recommended daily intake of vitamin D.
Mushrooms also contain polysaccharides, which stimulates the growth of healthy gut bacteria. It has just come out not too long ago that our guts contain a microbiome which is made up of trillions of microbes, good and bad, depending on what we were feeding ourselves! These microbes can be bacteria, viruses, or fungi. It is sometimes also referred to as the “second brain” and why we sometimes get an upset stomach if we are stressed or feeling anxious. Your gut microbiome helps you digest food and fiber, helps control your immune system, and can even effect brain health. The best way to support your gut is by eating a lot of plants and fungi such as mushrooms ;-) Microbes love to feed off fiber and this in turn makes them happy which makes your body overall healthy!
Your immune system gets a boost from mushrooms because they contain selenium, vitamin D, and vitamin B6. Selenium helps your body make antioxidant enzymes to prevent cell damage. Vitamin D helps with cell growth, absorbs calcium, helps maintain strong bones, reduces inflammation, and boosts your immune function. Lastly, vitamin B6 helps your body form red blood cells, proteins, and DNA.
SO many benefits of mushrooms, lets get cooking! I made this mushroom stroganoff from Richa Hingle’s cookbook Vegan Richa’s Instant Pot Cookbook. It is savory, delicious, and filling! True comfort food :-) I used a few adjustments in my version to use what I had available and also to my taste (I love garlic and always seem to double what the recipe calls for!)
Mushroom Stroganoff
Ingredients:
2 tsp olive oil
2 Tbsp vegetable stock
6 garlic cloves
10 oz white button mushrooms (could use cremini or baby bellas as well)
1/4 tsp salt
1 Tbsp soy sauce
1 Tbsp worceshtershire sauce
1 tsp dijon mustard
1/2 tsp dried thyme
1/4 cup white wine
2 1/2 cups vegetable stock
2 1/2 cups dried pasta (I used brown rice and quinoa rotini from Trader Joe’s)
1/4 cup vegan sour cream
2 tsp fresh squeezed lemon juice
Black pepper
fresh parsley for garnish
Directions:
Preheat the instant pot by selecting the Saute setting. Heat the oil in the preheated pot then add the onion and garlic and cook until the onions are translucent, about 2 minutes. Add the mushrooms and salt, cook stirring everything together for about 3-5 minutes. Add the soy sauce, worceshtershire sauce, mustard, thyme, and wine, cook stirring for 1 minute. Select the Cancel setting.
Add the vegetable stock and mix well. Then add the pasta and stir it in. Lock the lid into place, select the Pressure Cook/Manual setting at high pressure, and set the cook time to 5-7 minutes, depending on the pasta used.
Once the cooking cycle is done, let the pressure release naturally for 2 minutes, then carefully set the pressure release knob from sealing to venting, to release any remaining pressure.
Open the lid and fold in the vegan sour cream and lemon juice. Add the black pepper to taste.
Serve hot, garnish with fresh cut parsley. Enjoy!
Mise en Place
A term I learned in an online cooking course I took! It means “gather” or “putting in place” in French. I find it’s been helpful to have all my ingredients ready to go before I start cooking. The chances of me burning something has been greatly reduced!
Sauteing onion and garlic in the Instant Pot.
