This vegetarian mushroom stroganoff features nearly 25 grams of protein per serving and a creamy silken tofu-based sauce. This dish is rich, comforting, and perfect for the winter months.
In an ongoing effort to provide more protein-forward vegetarian recipes, this Vegetarian Mushroom Stroganoff packs a punch with protein from lentils, walnuts, silken tofu, and egg noodles.
I've always been intrigued but wary of the idea of using silken tofu in sauces. I had great success using it in my vegan French onion dip, but it took me nearly 5 years to try it again in pasta sauce.
And I'm so glad that I did! When combined with garlic powder, onion powder, and nutritional yeast, the already subtle flavor of silken tofu disappears. The result is a rich and creamy sauce that imitates alfredo, just without the dairy.
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Why you'll love this recipe
- Straightforward: Admittedly the mushroom stroganoff has a lot of ingredients, but the actual cooking process is easy. Simply boil egg noodles, sauté a few ingredients, and blend the sauce. Combine and enjoy!
- Protein-packed: As part of my higher protein vegetarian meals series, my spin on mushroom stroganoff has a protein-rich sauce and three sources of plant-based protein.
- Vegan optional: Stroganoff, whether beef or mushroom, is typically served over egg noodles. For a vegan option, try serving over potatoes or standard eggless noodles. Replace dairy ingredients (butter and Parmesan) with dairy-free alternatives.
Ingredients
- Mushrooms: I use baby bella (crimini) mushrooms, but feel free to use any variety of mushrooms.
- Onion: Sweet yellow onion is my go-to, but white onion or standard yellow onion also works.
- Egg noodles: Stroganoff is synonymous with egg noodles, so that's what I use. As the name implies, this makes it so that the recipe is not vegan.
- Silken tofu: We use an entire block of silken tofu as the base of the cream sauce. Firm, extra-firm, and super firm tofu do no work as swaps because they require additional liquid to reach the correct consistency.
- Nutritional yeast: Don't skip this ingredient, as it is a key flavor ingredient in the sauce.
- Herbs: I use dry herbs for convenience, but fresh herbs are even better if you have them on hand. One teaspoon dry herbs can be replaced with one tablespoon fresh chopped.
- Worcestershire sauce: Adds a touch of umami and depth. Choose vegetarian Worcestershire that is made without anchovies. From my experience, most store brand Worcestershire sauces are anchovy-free.
- Vegetable bouillon (vegetable base): This is combined with pasta water (reserved from the egg noodles) to create vegetable broth. If you don't have bouillon, I recommend just omitting it and adjusting salt and other seasonings to taste.
- Walnuts: This adds texture, a toasty flavor, and a little bit of protein and healthy fats. Walnuts can be omitted as needed.
- Lentils: I use canned lentils for convenience. One can of lentils typically yields about 1 ½ cups cooked lentils. See below for tips on how to cook lentils from dry.
Step-by-step instructions
Before you begin: Start by cooking the egg noodles according to package instructions. Before draining, reserve at least 1 cup of cooked pasta water.
- While the egg noodles cook, slice the mushrooms and dice the onion. Heat a large skillet over medium heat and add butter. Once melted, add the onions and mushrooms, sautéing for 6-8 minutes, or until golden.
- Sprinkle with ¼ teaspoon kosher salt. Stir in the chopped walnuts, garlic, rosemary, thyme, and optional red pepper flakes. Cook until aromatic, just a few minutes, then stir in the lentils.
- Meanwhile, make the cream sauce by blending the silken tofu, nutritional yeast, onion powder, garlic powder, ½ teaspoon salt, vegetable bouillon, and 1 cup of reserved pasta water in a blender or food processor. The sauce should be smooth and creamy. Add water or vegetable broth 2 tablespoons at a time to thin to a pourable consistency, if needed.
- Combine the egg noodles, pasta, and sautéed ingredients. Heat over medium-low as needed to warm the sauce. Serve with freshly ground black pepper and vegetarian Parmesan. Enjoy!
Variations and swaps
- Make it vegan: Egg noodles are the traditional option, but can be replaced with any variety of pasta to make the mushroom stroganoff egg-free.
- Higher protein option: Again, the egg noodles can be replaced with protein pasta for an even high protein dish. Both Barilla and Banza make good protein pastas.
- Make vegetarian beef stroganoff by sauteing ground Impossible or Beyond beef. Add the beef at the same time as the garlic and herbs. The lentils can be omitted or left in for an even higher protein meal.
- Use dry lentils: Cook ½ cup rinsed and sorted dry brown lentils in 1 ½ cups vegetable broth or water with a pinch of salt. Cover the lentils in water, then bring to a boil over high heat. Reduce to a gentle simmer and cover with a lid. Cook until tender, about 20-25 minutes. Drain off any excess liquid.
Forget to reserve the pasta water?
No problem. Pasta water is added because it is starchy and salty and helps the sauce cling to the noodles.
Replace with an equal amount of water, or if you aren't using vegetable bouillon, replace it with an equal amount of vegetable broth.
Storage notes
- The stroganoff is best within 3-4 days. Keep refrigerated in a closed container.
- Mushroom stroganoff reheats well in the microwave. Reheat on the stovetop over medium-low heat. Cover with a lid and stir occasionally until heated through.
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Recipe
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Vegetarian Mushroom Stroganoff
Inspired by classic beef stroganoff, this vegetarian twist is packed with protein and a rich & silky sauce made without dairy.
Ingredients
For the Pasta
- 12 ounces egg noodles see note #1
- 8 ounces baby bella (crimini) mushrooms or white mushrooms, etc.
- 1 small sweet yellow onion
- ½ cup walnuts
- 4 cloves garlic
- 2 tablespoons butter
- ¾ teaspoon kosher salt divided
- 1 teaspoon red pepper flakes optional
- ½ teaspoon dry rosemary
- ½ teaspoon dry thyme
- 15 ounce can lentils drained and rinsed; see note #2
- Parmesan, to taste
For the Sauce
- 16 ounce block silken tofu
- 1 cup reserved pasta water see note #3
- ¼ cup nutritional yeast
- 1 teaspoon vegetarian Worcestershire sauce see note #4
- 1 teaspoon vegetable bouillon see note #5
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
Instructions
- Start by cooking the egg noodles according to package instructions. Before draining, reserve at least 1 cup of cooked pasta water.
- While the egg noodles cook, slice the mushrooms, dice the onion, roughly chop the walnuts, and mince the garlic.
- Heat a large skillet over medium heat and add butter. Once melted, add the mushrooms and onions, sautéing for 6-8 minutes, or until golden.
- Sprinkle with ¼ teaspoon kosher salt. Stir in the chopped walnuts, garlic, optional red pepper flakes, rosemary, and thyme. Cook until aromatic, just a few minutes. Stir in the drained lentils.
- Meanwhile, make the stroganoff sauce in a blender or food processor. Add the silken tofu, 1 cup of reserved pasta water, nutritional yeast, Worcestershire sauce, vegetable bouillon, garlic powder, onion powder, remaining ½ teaspoon salt, and pepper. Blend until smooth and creamy. Add water or vegetable broth 2 tablespoons at a time to thin to a pourable consistency, if needed.
- To the skillet with the mushrooms add the egg noodles and sauce. Heat over medium-low, as needed, to warm the sauce. Serve with freshly ground black pepper and vegetarian Parmesan. Enjoy!
Video
Notes
- Noodles: To make this recipe vegan or egg-free, replace the noodles with an equal amount of fettuccine, linguine, or serve over potatoes. *Also replace butter with vegan butter or olive oil.
- Lentils: Canned lentils should be available at most well-stocked grocery stores. If using dry lentils, cook ½ cup rinsed and sorted dry brown lentils in 1 ½ cups vegetable broth or water with a pinch of salt. Cover the lentils in water, then bring to a boil over high heat. Reduce to a gentle simmer and cover. Cook until tender, about 20-25 minutes. Drain off any excess liquid.
- Pasta water: Pasta water is added because it is starchy and salty and helps the sauce cling to the noodles. If you forget to reserve the pasta water, replace with an equal amount of water, or if you aren't using vegetable bouillon, replace it with an equal amount of vegetable broth.
- Worcestershire sauce: Choose vegetarian Worcestershire that is made without anchovies. Most store brand Worcestershire sauces are anchovy-free.
- Bouillon: I use Better than Bouillon vegetable base. If you don't have bouillon, I recommend just omitting it and adjusting salt and other seasonings to taste.
- The stroganoff is best within 3-4 days. Keep refrigerated in a closed container. Reheats well in the microwave or on the stove top.
Nutrition
Calories: 544kcalCarbohydrates: 74gProtein: 24gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.2gCholesterol: 69mgSodium: 436mgPotassium: 955mgFiber: 9gSugar: 8gVitamin A: 205IUVitamin C: 6mgCalcium: 107mgIron: 5mg
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Gillian Hines says
This was delicious! We are 3 months into being vegetarian and I love stroganoff. I loved this recipe and I wouldn't change a thing. Thank you!
Cassidy Reeser says
Wonderful, thanks so much for the review and congrats on your vegetarian journey! 🙂