Plant-Based Mushroom Stroganoff

Many think that pasta is off the table for diabetics but that is not true - It all depends what type of pasta you choose, how you cook it and what you eat it with.

This delicious dish is a great example of a diabetic friendly pasta dish. We cooked the pasta al dente which has a lower glycemic index than overcooked pasta, chose a whole grain pasta made of quinoa & amaranth which provides plant-protein and fiber to keep glucose stable; mushrooms and onions for more fiber and cashew sour cream which provides various nutrients, including heart-healthy fats, and once again, more fiber. Dietary fiber is our ally in keeping blood sugar stable. Enjoy!

INGREDIENTS

For stroganoff

• 8 ounces whole-wheat pasta (I used a gluten-pasta made out of quinoa & Amaranth)
• 3 tbsp. extra-virgin olive oil
• ⅔ cup chopped onion
• 3 cloves garlic, minced
• 1 lbs. mushrooms, sliced
• 2 tbsp. all-purpose flour (gluten-free option)
• ½ cup dry white wine
• 1 ½ cups low-sodium vegetable broth
• 1 tbsp. Dijon mustard
• ½ cup cashew sour cream made with the NutraMilk
• ¼ tsp. salt
• ¼ tsp. ground pepper
• 1 tbsp. chopped fresh parsley, for garnish

For plant-based sour cream

• 1 cup raw cashews
• ½ cup water
• 1 tablespoon lemon juice, or more if needed
• 1 teaspoon apple cider vinegar
• Heaping ¼ teaspoon fine sea salt

INSTRUCTIONS

• Prepare plant-based sour cream:
• Add cashews to the NutraMilk and process until you get a cashew butter consistency.
• Add the rest of the ingredients and process until smooth.
• Taste and adjust seasonings, add more water if you prefer a thinner consistency. Set aside.

• Cook pasta according to package directions.
• Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook until fragrant and starting to soften, about 2 minutes. Add garlic and mushrooms and continue cooking, stirring frequently, until the mushrooms release their liquid, 5 to 7 minutes.

• Stir in flour and cook, stirring, until it is well absorbed, about one minute. Add wine, broth and mustard; stir and scrape up any browned bits. Reduce heat to medium and continue to cook, gently stirring, until the sauce thickens, 3 to 5 minutes. Remove from heat. Stir in sour cream, salt and pepper.
• Drain the pasta and add to the sauce, tossing it all together. Sprinkle with parsley, if desired.

Prepared and photographed by NutraMilk nutritionist, Florencia Tagliavini.

Recipe inspired by Eating Well.