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Mushroom Stroganoff

A dairy-free mushroom stroganoff with soft tofu sauce and spinach over brown rice. Mushrooms provide meaty texture and the tofu adds protein. A nutrient-dense comfort meal.

From The Young Forever Cookbook

Ingredients

  • 1 (8-oz) package organic soft tofu, drained
  • 1 cup vegetable stock
  • 1 cup brown basmati rice
  • 2 cups water
  • 1 tbsp avocado oil
  • 2 small yellow onions, thinly sliced
  • 3 garlic cloves, roughly chopped
  • Kosher salt and freshly ground black pepper
  • 1.5 lb mixed mushrooms (cremini, portobello, oyster)
  • 3 gherkins, finely chopped (optional)
  • 1 tsp sweet paprika
  • Pinch of cayenne pepper
  • 0.5 cup dry white wine
  • 1.5 tsp Dijon mustard
  • 1-2 fresh thyme sprigs
  • 1 heaping cup baby spinach, roughly chopped
  • 2 tbsp finely chopped fresh flat-leaf parsley
  • 1 tsp grated lemon zest
  • 1 tsp lemon juice
  • 0.33 cup roughly chopped toasted cashews

Instructions

  1. In a blender, puree the tofu and vegetable stock until smooth; set the puree aside.
  2. Combine the rice and water in a saucepan and bring to a boil. Reduce to a simmer, cover, and cook for 25 to 30 minutes, until tender.
  3. Meanwhile, heat the avocado oil in a large skillet over medium heat. Add the onions and cook until translucent and slightly golden, 6 to 8 minutes. Add the garlic and 1 teaspoon salt and cook for 1 minute, until fragrant. Transfer the onions to a bowl.
  4. To the same pan, add the mushrooms and sauté for about 7 minutes, until golden brown. Reduce the heat slightly and stir in the garlic-onion mixture, along with the gherkins, if using, and the paprika and cayenne. Mix well and continue to cook for another 2 minutes. Deglaze the pan with the white wine and cook until most of the liquid has evaporated, about 2 minutes.
  5. Stir in the mustard, then add the tofu puree and bring to a boil. Add the thyme, reduce to a simmer, and cook for 6 to 8 minutes, until the liquid is reduced and thickened slightly. Stir in the spinach and cook until wilted, about 1 minute. Add the parsley and lemon zest and juice. Season with salt and pepper, to taste.
  6. Divide the rice among bowls, top with the mushroom stroganoff and a sprinkle of toasted cashews, and serve.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Spermidine
    From: Mushrooms
  • Ergothioneine
    From: Mushrooms
  • B vitamins
    From: Mushrooms
  • Vitamin D
    From: Mushrooms
  • Protein
    From: Tofu
  • Calcium
    From: Tofu
  • Genistein
    From: Tofu
  • Lutein
    From: Spinach
  • Zeaxanthin
    From: Spinach
  • Vitamin K1
    From: Spinach
  • Beta-carotene
    From: Spinach
  • Oleic Acid
    From: Cashews

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Breast cancer
    Reduces risk of · via Mushrooms
  • Aging
    Protects against · via Mushrooms
  • Cancer
    Protects against · via Mushrooms
  • Heart disease
    Protects against · via Spermidine
  • Cognitive decline
    Improves · via Spermidine
  • Hair loss / hair shedding
    Improves · via Spermidine
  • All-Cause Mortality
    Reduces risk of · via Spermidine
  • Cardiovascular Disease
    Protects against · via Spermidine
  • Neurodegenerative Disease
    Protects against · via Spermidine
  • Parkinson's disease
    Protects against · via Spermidine
  • Telomere Shortening
    Protects against · via B vitamins
  • Alzheimer's disease
    Protects against · via B vitamins
  • High Homocysteine
    Addresses · via B vitamins
  • Upper Respiratory Tract Infection
    Reduces risk of · via Vitamin D
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Asthma
    Protects against · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • Osteoporosis
    Protects against · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Bone Fracture
    Protects against · via Vitamin D
  • Sarcopenia
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Type 2 diabetes
    Reduces risk of · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D
  • Chronic kidney disease
    Protects against · via Tofu
  • Obesity
    Protects against · via Protein
  • Bone mineral density loss
    Protects against · via Protein
  • High blood pressure
    Reduces risk of · via Calcium
  • DNA Damage
    Protects against · via Spinach
  • Skin Aging
    Protects against · via Spinach
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Cataracts
    Reduces risk of · via Lutein
  • Premature Death
    Reduces risk of · via Vitamin K1

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