Beef stroganoff gets a vegetarian twist!
Mushrooms mushrooms mushrooms! I used to hate them and to be honest I’m still not keen on their texture, however, I’ve come to appreciate them in certain dishes. They go so well with miso ramen noodles or reduced in a sauce for chicken. For this recipe you can certainly chop the mushrooms however you like but I kept them small. I wanted it to be more of a homogenous sauce. I added the butter beans for protein and I really really liked the texture they brought to the dish. It’s a warm, hearty, vegetarian pasta that still has big flavor.
If you need more convincing, the University of Minnesota did a study on the “Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults” they had two study groups that ate either ground beef or common mushrooms for 10 days (Hess 2). The researchers measured “gastrointestinal tolerance,” “colonic fermentation” (breath samples), and they took fecal samples from participants (Hess 5). After the 10 days they found that, “The mushroom diet did result in a different fecal microbiota than the meat diet... It also increased fecal bulk, which suggests that colonic bacteria may have been able to utilize some portion of the low-digestible carbohydrates in mushrooms. However, further investigation on the fecal microbiota is needed to assess the potential health implications of these differences” (Hess 12). I hope you try my mushroom stroganoff and change up your fecal microbiota a little bit :)
2 cups wide egg noodles
2.5 cups mushrooms, chopped (I used crimini)
1 can butter beans
3 cups vegetable stock
½ yellow onion
½ cup plain greek yogurt
1 Tbsp olive oil
2 large cloves garlic
1 Tbsp worcestershire
1 Tbsp dijon
1 tsp cornstarch
1 tsp salt
½ tsp dried thyme
½ tsp garlic powder
½ tsp onion powder
¼ tsp smoked paprika
1. Place 1 tbsp olive oil in a non-stick skillet on medium heat. Chop onion and garlic cloves and saute in pan for 5 minutes until fragrant. Chop mushrooms while that is cooking!
2. Place mushrooms and butter beans in the pan with a tsp salt, thyme, garlic powder, onion powder and paprika. Saute for another 5 minutes.
3. Add vegetable stock, worcestershire, and dijon. Bring to a boil and then simmer 15-20 minutes until half the liquid cooks off. While that’s cooking bring a large pot of water to boil and cook pasta according to package instructions.
4. Add in yogurt and cornstarch to thicken and allow everything to come together for another couple minutes. Drain pasta and split into two bowls, top with stroganoff and serve with shredded parsley on top!
Hess, Julie, Qi Wang, Trevor Gould, and Joanne Slavin. "Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults." Nutrients 10 (2018): pp 1-16.
Author: Lucy Lafranchise
Photographer: Jack Klipfel