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Mushroom Stroganoff

Sharon Palmer

I am crazy about mushrooms, so this completely plant-based (vegan) Mushroom Stroganoff is pure comfort food bliss to me. A creamy sauce filled with aromatic sautéed mushrooms, garlic, onions, and tofu, piled sky high on a mountain of pasta. Hmmm…does it get any better?

As a plant-based eater, mushrooms hold a special place in my heart. In fact, I mention eating these delicious fungi in both of my  books, and I have created hundreds of recipes dedicated to mushrooms. These unique foods have special nutrition benefits, as well as culinary attributes. They provide umami flavor—the savory, rich sense so hard to find in the plant world. That’s why I pack them into so many of my favorite dishes.

I picked up a bag of mixed forest mushrooms—oyster, wood ear, cremini, portabella—at the farmers market this week. And I turned a pound of those lovely, earthy mushrooms into this luscious, easy, plant-based mushroom stroganoff. However, you can use virtually any type of mushrooms you like for this recipe. In this photo, I feature small brown cremini mushrooms in the Mushroom Stroganoff. I also really love shitakes in this recipe. The addition of tofu provides a dose of satisfying protein, so that the dish becomes a one-dish meal. With only 8 ingredients (not including pantry staples), you can whip up this entire meal in under 25 minutes. It’s also delicious warmed up for lunch the next day. Serve it with a crisp green salad and you are good to go!

Follow along with this step-by-step guide for making this recipe below.

Step-by-Step Guide:

My stash of mushrooms I picked up at the farmers market for this stroganoff.
Roll cubed tofu in flour to coat.
Sauté breaded tofu until golden brown.
Stir in onions, garlic, remaining flour left from coating, and mushrooms.
Stir in broth, mustard, seasonings, and plant-based milk.
Serve over cooked pasta. Voila!


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Mushroom Stroganoff (Vegan)

1 Star2 Stars3 Stars4 Stars5 Stars
(7 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  • Prep Time: 10 minutes
  • Cook Time: 18 minutes
  • Total Time: 28 minutes
  • Yield: 6 servings  1x
  • Diet: Vegan


This comforting, plant-based Mushroom Stroganoff piles on sautéed mushrooms, tofu, and onions in a creamy sauce atop pasta.



  • 1 ½ tablespoons extra virgin olive oil
  • 2 tablespoons all-purpose flour
  • 1 package (15 – 16 ounces) extra firm tofu, pressed and cubed
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 pound fresh mushrooms, sliced coarsely (may use assorted mushrooms, or one variety as desired)
  • 1 ½ cups vegetable broth
  • 2 tablespoons whole grain mustard, prepared
  • ½ teaspoon thyme
  • ½ cup soy milk, plain, unsweetened
  • Salt and pepper to taste (optional)
  • 3 cups cooked pasta (long shapes are best, i.e., fettuccini, spaghetti, angel hair)


  1. In a large sauté pan, heat olive oil over medium heat.
  2. Place flour in a small dish and roll tofu in flour to coat. Drop into sauté pan and cook for a few minutes, turning to heat until golden.
  3. Stir in onions, garlic, and remaining flour left from coating, and sauté for 3 minutes.
  4. Stir in mushrooms and cook for an additional 2 minutes.
  5. Stir in broth and mustard and cook for 5 minutes.
  6. Stir in thyme and soy milk. Season as desired with salt and pepper. Simmer until thickened (about 2 minutes).
  7. Serve over cooked pasta.


To make this recipe gluten-free, substitute corn starch for flour, and use gluten-free pasta.

  • Category: Entree
  • Cuisine: American


  • Serving Size: 1 serving
  • Calories: 182
  • Sugar: 5 g
  • Sodium: 252 mg
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 24 g
  • Fiber: 2 g
  • Protein: 12 g

Keywords: tofu, mushroom, pasta, stroganoff


For other plant-based mushroom recipes, try these favorites:

Sonoma Kale Salad with Red Grapes and Mushroom-Red Wine Vinaigrette
Tofu Mushroom Tacos
Herbed Lentil Patties with Mushroom Sauce

To learn more about mushrooms, check out this blog.

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4 thoughts on “Mushroom Stroganoff

  1. Hi!
    This recipe sounds delicious but I do have a question. How is there only 1 gram of fat per serving when there is tofu and oil?

    • That’s a great question. Tofu and olive oil are very low in saturated fat—there is only 1 gram per serving in this whole recipe. However, there are 5 grams of total fat per serving in the recipe, primarily from the olive oil and tofu. That is still a very reasonable, moderate amount of fat in this recipe.

      • Now I see the total fat amount. I looked at it wrong. I guess I need to pay attention better. Lol
        Thank you for being so kind.

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