A delicious plant-based mushroom gravy recipe that’s ideal for the colder months — particularly the holiday season.
Takes 10 minutes to prep and 30 minutes to cook. Yields about 2 ½ cups (about 600 milliliters). Pairs perfectly with our Cauli-Mash Potatoes.
Ingredients
- ¼ cup (30 grams) whole-wheat flour
- 2 cups (480 milliliters) vegetable broth, divided
- 1 tablespoon EVOO
- ½ medium yellow onion, diced small
- 8 ounces or 2 ½ cups cremini mushrooms, thinly sliced and chopped
- 2 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried sage
- ¼ teaspoon salt
- Several dashes of fresh black pepper
- ¼ cup (60 milliliters) dry white wine (preferably chardonnay)
- 1 tablespoon nutritional yeast
How to make our Cremini Mushroom Gravy
In a medium-size bowl, whisk the flour with 1 cup (240 milliliters) of vegetable broth until well dissolved. Then add the remaining 1 cup of broth and mix. Set aside.
Preheat a medium saucepan over medium heat. Add the EVOO and onions, and sauté for about 5 minutes until soft and translucent. Then add the mushrooms, garlic, herbs, salt and pepper, and sauté for about 5 to 7 minutes.
Then add the wine and turn up heat to bring to a boil. After 3 minutes of letting the wine reduce, add the broth and flour mixture and the nutritional yeast. Whisk for a minute to prevent lumps from forming.
Lower the heat to low-medium and let cook for another 10 to 15 minutes, stirring frequently.
Add salt and pepper to taste and add more nutritional yeast for a savory kick.
Can be frozen up to one month. Thaw and heat until warmed.
Use vegetable broth to thin out if the gravy hardens.
The brain science behind the recipe
Mushrooms have been part of our diet for thousands of years. Cremini mushrooms are a great source of protein, selenium, antioxidants, copper, and potassium, and are rich in vitamin B12, one of the most important nutrients for the brain.
Onions, especially the outer layers, contain quercetin, an antioxidant that may have neuroprotective effects. And the garlic will contain allicin, a compound with potential anti-inflammatory and antioxidant effects.
The use of vegetable broth introduces additional nutrients into the gravy and, of course, contributes to hydration, which is key for good cognitive health.
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
Get more brain-healthy recipes direct to your email inbox
Sign up for the Brain Docs newsletter for weekly recipes, brain teasers, neuroscience facts, podcast updates, and more — for free!
The 30-Day Alzheimer’s Solution
Our book is the definitive food and lifestyle guide for preventing cognitive decline.
Order it today from all major retailers.
