How to Make Low-Fat and Low-Calorie Vegan Mushroom Cream Sauce

 

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Hey, the 90s called.

Even though my mother was born in Milan, I never liked creamy dishes like fettuccine Alfredo with mushrooms, which are so typical of Northern Italian cuisine.

Despite her Milanese roots, foods like cream or butter never appeared on our table; there was always a high awareness of proper nutrition and health at home.

However, as a child growing up in Herzliya during the 90s, I couldn't help but be exposed to the new dishes arriving with the economic and culinary boom of those years.

Suddenly, people started traveling more to Italy and bringing back delicious dishes like Fettuccine Alfredo, and cafes and restaurants began serving this interesting new creation.

I remember the feeling of heaviness and fullness that remained after finishing such a dish. It might suit Northern Italy and those who take a siesta afterward, but less so the hot, hardworking Israel.

So, here is a recipe for a vegan mushroom cream sauce that contains only 9% fat and has no cashews, coconut cream, or any other heavy commercial creams.

This sauce is actually rich in high-quality plant-based protein and, most importantly, delicious. Truly, truly delicious.

A Bit About the Recipe

• The base of the sauce is Silken Tofu, which is a very soft tofu with a panna cotta-like texture.

No, you cannot substitute it with firm tofu or even "firm tofu with a soft texture." It simply won't turn out the same.

• To get a "cheesy" flavor, I used nutritional yeast flakes, which provide an umami taste. You can replace them with the same amount of white miso or omit them (though it's worth making the effort to get them).
• I blended the silken tofu to get a creamy consistency. If you don't have a blender, you can whisk it vigorously (a few small lumps might remain, but it's fine).
• Freezing and thawing didn't work well as the creamy texture was compromised. If you want to prep ahead, I suggest freezing the sautéed onions and mushrooms and then blending/adding the silken tofu just before serving.

Nutritional Values for Vegan Mushroom Cream Sauce

One serving of sauce (without pasta) out of 3 servings (approx. 140g) contains:

• 170 kcal
• 11.5g protein
• 8.3g carbohydrates
• 9% fat (of which 0.3g is saturated fat)

Adding a serving of 150g cooked fettuccine contains approximately: 200 kcal

So a serving of fettuccine with plenty of sauce will contain roughly 370 calories and a decent amount of protein.

Another silken tofu cream recipe?

Print

Vegan Mushroom Cream Sauce

Prep time 1 minute

Cook time 10 minutes

Servings 3 servings

Calories 170 kcal

Ingredients

• 1 pack Silken Tofu 340g (Red or blue packaging works)
• 1 box Champignon mushrooms, washed and sliced
• 1 Onion, sliced
• 2 tbsp Olive oil 20 ml
• 2 tbsp Nutritional yeast 20g
• 1 level tsp Nutmeg
• 1/2 tsp Salt
• 2 Garlic cloves, crushed

Instructions

1. Heat olive oil in a pan over low heat.

2. Add the onion, nutmeg, and salt. Sauté until the onion becomes translucent (don't forget to stir occasionally).

3. Add the sliced mushrooms, garlic, and one teaspoon of nutritional yeast. Sauté while stirring until the mushrooms lose their volume (about 4-5 minutes).

4. Remove from heat and set aside.

5. Open the silken tofu and drain any excess liquid.

6. Transfer to a blender, add a tablespoon of nutritional yeast, and blend thoroughly until a smooth, cream-like texture is achieved.

7. Add the blended silken tofu to the mushroom and onion mixture and mix well.

8. Pour over cooked pasta and enjoy!