I love mushroom stroganoff because it’s a lovely light meal, but it’s also really filling and satisfying at the same time. However, every time I’ve made mushroom stroganoff in the past it’s been a traditional cream-based version and now that I’m a little wiser when it comes to avoiding high FODMAP foods I know that dairy-based stroganoffs don’t work for me. As a result, I went back to the drawing board (well, it’s more like a kitchen worktop, but the intention’s the same) and I formulated a version that’s much more tummy-friendly.
Now, the Monash app lists mushrooms as being a high FODMAP food if you’re sensitive to polyols-mannitol, a group I don’t have much of a problem with, but if you are sensitive to them I’d suggest either substituting the mushrooms for a vegetable that you can happily digest (such as green beans, bell peppers or courgette) or simply giving this recipe a miss. Better safe than sorry. However, if like me, you have no problem with eating small servings of mushrooms then a joyous dinner awaits you!
Although this recipe for mushroom stroganoff is dairy-free it is still beautifully creamy thanks to the use of oat cream. It produces a mushroom stroganoff that is well-seasoned with sweet paprika, fresh thyme leaves and a dash of grated nutmeg, is rich and deeply flavoured with the woodland taste of chestnut mushrooms, but still manages to remain light due to the inclusion of the chunks of plum tomatoes. The fresh lemon juice added at the end of the cooking process also lifts the stroganoff to make the whole dish taste fresh and vibrant. It’s a perfect quick-cook mid-week meal when simply served over a bed of fluffy long grain rice.
1 tbsp vegetable oil
100g chestnut mushrooms
1 tbsp paprika (not smoked)
1 tsp fresh thyme leaves
1 tsp asafoetida powder
1/5 tsp grated nutmeg
1 tin of plum tomatoes (drained of their juice and chopped)
1 tbsp Worcestershire Sauce
1 Oxo vegetable stock pot melted into 200ml boiling water
250ml oat cream
A handful of chopped fresh parsley
The juice of 1 lemon
1 tbsp cornflour mixed with 2 tbsp cold water
400g long grain rice
Place a saucepan filled with water and 1 tsp of salt over a high heat and bring to the boil. (This pot is for cooking the rice.)
Meanwhile, place another large saucepan over a medium heat and add the oil. Once hot add the mushrooms and spices. Cook until the mushrooms are soft.
Put your rice into the pot of boiling water and cook until soft.
While the rice is cooking add the parsley, chopped tomatoes, vegetable stock, oat cream, lemon juice and Worcestershire Sauce to your stroganoff and cook until hot.
Stir the cornflour mixture into the stroganoff and allow to thicken.
Once the rice is soft, drain it and serve in bowls topped with the mushroom stroganoff.