EuropeanPasta / noodles

Pressed Mushroom Stroganoff

A European mushroom stroganoff bowl with pressed seared mushrooms, creamy white-bean yogurt sauce, mustard, dill, parsley and wholegrain pasta.

Eat nowHeartyContains gluten, mustard, soy
Hands-on23 minTotal time27 minEnergy643 kcalProtein35g
Recipe details
Kitchen project

Equipment: Hob, Blender

Keep chilled after cooking

Pressed Mushroom Stroganoff
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Base

Sauce

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 90g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

23 min hands-on 27 min altogether
  1. 2
    Tear 220g large oyster, chestnut or mixed mushrooms into large irregular pieces. Heat a wide pan until properly hot, add 8ml olive oil, then press the mushrooms with another pan or spatula for 2-3 minutes without stirring so they lose water and brown hard underneath
    πŸ– 4 min
  2. 3
    Turn the mushrooms, season with 1 pinch freshly ground black pepper, then press again for another 2-3 minutes until dense, browned and almost steak-like at the edges. Remove to a plate
    πŸ– 4 min
  3. 4
    Cook 85g dry wholegrain pasta (tagliatelle or another broad ribbon shape) in salted boiling water until al dente, reserving a mug of pasta water before draining
    πŸ– 2 minπŸ’€ 10 min unattended
  4. 5
    In the mushroom pan, cook Β½ thinly sliced white onion for 5 minutes until soft and golden. Add 1 clove minced garlic, ΒΎ tsp mushroom powder, 1 tsp soy sauce and 1 tsp mustard, then stir for 30 seconds
    πŸ– 6 min
  5. 6
    Blend white beans, 120ml unsweetened soy milk, 60g plain, unsweetened soy yogurt and 15ml lemon juice until smooth. Pour into the onion pan and warm gently, loosening with pasta water until glossy
    πŸ– 4 min
  6. 7
    Fold the pasta through the sauce, then top with the pressed mushrooms, 6g chopped dill and 8g chopped parsley.
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inSeleniumVitamin KVitamin B2
Lower inVitamin AVitamin E

Calories

643kcal

31%
Top contributors
Wholegrain Pasta Β· 45%White Beans Β· 14%Olive Oil Β· 10%
22% cal

Protein

35.1g

56%
Top contributors
Wholegrain Pasta Β· 34%White Beans Β· 21%Mushrooms Β· 19%
55% cal

Carbs

88.6g

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Wholegrain Pasta Β· 56%White Beans Β· 21%Mushrooms Β· 6%
23% cal

Fat

16.5g

24%
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Olive Oil Β· 44%Wholegrain Pasta Β· 15%Mustard Β· 13%

Small numbers, big impact

Everyday essentials

Fibre23.10g
79%
Top contributors
White Beans Β· 41%Wholegrain Pasta Β· 34%Mushrooms Β· 10%
Vitamin B121.56ΞΌg
65%
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Soy Milk Β· 94%Mushrooms Β· 6%
Vitamin D2.66ΞΌg
18%
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Soy Milk Β· 54%Soy Yogurt Β· 29%Mushrooms Β· 17%
Iodine0.00ΞΌg
0%
Iron8.89mg
49%
Top contributors
Wholegrain Pasta Β· 35%White Beans Β· 24%Mushrooms Β· 12%
Zinc5.56mg
51%
Top contributors
Wholegrain Pasta Β· 45%Mushrooms Β· 21%White Beans Β· 17%
Calcium381.01mg
38%
Top contributors
Soy Milk Β· 39%Soy Yogurt Β· 21%White Beans Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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