vegan Oumph and mushroom stroganoff
Recipe

Vegan stroganoff with Cauliflower and Parsnip Mash

Low carb vegan stroganoff with cauliflower and parsnip mash. Perfect dish for the ones who are trying to cut the carbs. This healthy and filling recipe contains only 335 calories per portion and net carbs of 12.7

Whether you enjoy eating a low carb diet or just need a recipe for a creamy vegan stroganoff, this recipe will certainly get your heart rate going. The creamy coconut sauce with a hint of mushroom flavor will play with your tastebuds in a gentle way while you enjoy eating a healthy low carb meal.

What on earth is Oumph?

Oumph is a protein-rich food made from soya beans. It is high in protein and fiber, and a good source of iron and folic acid. Oumph is also very low in calories which makes it a good choice for those who choose to eat low carb or ketogenic diets.

We are big fans of Oumph and usually have a pack (or three) in the freezer. It’s incredibly versatile, especially if you buy the chunks. They are not flavored and you can flavor them in every way you’d like. I have a great recipe for Hawaiian inspired Oumph where I used Oumph chunks. In fact, you can use Oumph in so many ways. It’s great for stirfries, on pizza and, or for casseroles like stroganoff.

Vegan stroganoff with Cauliflower and Parsnip Mash

Category, , DifficultyIntermediate

Yields4 Servings
Prep Time10 minsCook Time25 minsTotal Time35 mins

 280 g Oumph Chunks
 250 g Chestnut mushrooms
 100 g Onion
 40 g Vegan butter
 2 cups Vegetable broth
 1 tbsp Dijon mustard
 1 tbsp Soy sauce
 150 ml Coconut cream
 1 tbsp Coconut flour
 2 tbsp Water

1

Start by prepping your ingredients. Chop the mushrooms and the onion.

2

Sauté the mushrooms and the onions in 40g of vegan butter until golden. Add the dijon mustard, vegetable broth, soy sauce, and coconut cream. Allow simmering for about 10 minutes.

3

Sauté the Oumph and season to taste with salt and pepper.

4

Make a slurry with 1 tbsp of coconut flour and 2 tbsp of water and add to the pan. Let the stroganoff thicken on the pan for a few minutes.

5

Add the Oumph to the pan and set aside while preparing the Cauliflower mash.

6

Start by steaming the cauliflower and parsnips until softened.

7

Put the cauliflower and parsnips in a food processor/blender and add the vegan butter, pressed garlic, vegan parmesan cheese, and coconut cream. Add salt and pepper to taste. Mash the cauliflower and parsnips until smooth. You may need to stop and scrape down the sides to get all of the mash extra smooth.

8

Heat the oven to 180°C. Pour the stroganoff in an ovenproof dish and top with the mash. Bake for 15-20 minutes or until the mash is baked and golden.

9

To get some extra crispy and golden tops on the mash switch your oven to grill for the last few minutes. Just keep an eye on it to make sure it doesn't burn.

10

Garnish with fresh parsley, spring onion and a little sprinkle of vegan parmesan.

11

This stroganoff is perfect serves with a side of fresh salad and sautéed green beans.

Ingredients

 280 g Oumph Chunks
 250 g Chestnut mushrooms
 100 g Onion
 40 g Vegan butter
 2 cups Vegetable broth
 1 tbsp Dijon mustard
 1 tbsp Soy sauce
 150 ml Coconut cream
 1 tbsp Coconut flour
 2 tbsp Water

Directions

1

Start by prepping your ingredients. Chop the mushrooms and the onion.

2

Sauté the mushrooms and the onions in 40g of vegan butter until golden. Add the dijon mustard, vegetable broth, soy sauce, and coconut cream. Allow simmering for about 10 minutes.

3

Sauté the Oumph and season to taste with salt and pepper.

4

Make a slurry with 1 tbsp of coconut flour and 2 tbsp of water and add to the pan. Let the stroganoff thicken on the pan for a few minutes.

5

Add the Oumph to the pan and set aside while preparing the Cauliflower mash.

6

Start by steaming the cauliflower and parsnips until softened.

7

Put the cauliflower and parsnips in a food processor/blender and add the vegan butter, pressed garlic, vegan parmesan cheese, and coconut cream. Add salt and pepper to taste. Mash the cauliflower and parsnips until smooth. You may need to stop and scrape down the sides to get all of the mash extra smooth.

8

Heat the oven to 180°C. Pour the stroganoff in an ovenproof dish and top with the mash. Bake for 15-20 minutes or until the mash is baked and golden.

9

To get some extra crispy and golden tops on the mash switch your oven to grill for the last few minutes. Just keep an eye on it to make sure it doesn't burn.

10

Garnish with fresh parsley, spring onion and a little sprinkle of vegan parmesan.

11

This stroganoff is perfect serves with a side of fresh salad and sautéed green beans.

Oumph and Mushroom Stroganoff with Cauliflower and parsnip Mash

If you try this recipe, I would love to hear from you! Please leave a comment down below or take a photo and tag me on Instagram @abiteofkindness

Looking for more low carb recipes? Why not try my low carb vegan Koftas?

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