One of our favorite things to eat as "plant-based people" are mushrooms. They're filling, easy to make flavorful and packed with nutrients. Mushrooms are one of the most nutritional foods that you can consume on this planet. Some of the nutritional benefits of mushrooms are: boosts the immune systems with powerful antioxidants, high in selenium, helps you to absorb calcium and iron with its high Vitamin D content, lowers blood pressure and so much more. Selenium, one of the prevalent nutrients in mushrooms reduces your risk for cancer, heart disease, thyroid disease and prevents cognitive decline. Mushrooms also contain Vitamin D which is a nutrient that is only found in certain plants. Because mushrooms contain Vitamin D, they facilitate the absorption of nutrients like calcium and phosphorus which need Vitamin D's assistance to absorb it. Another nutrient that mushrooms help us to absorb is Iron! The copper in mushrooms can alleviate, prevent and reverse anemia in the right proportions simply by increasing your iron levels. There are so many benefits to consuming mushrooms and they taste bomb! I hope this recipe inspires you to make some next time you get in the kitchen.
What you will need:
For the Mushroom Bourguignon
Olive Oil for sautéing
1/2 cup diced onions
2 diced garlic cloves
4 medium-sized carrots diced large (I used organic rainbow carrots
4-5 stalks of celery
1.5 - 2 lbs diced brown crimini mushrooms
1/4 cup kombucha (use brandy or red wine instead if you drink alcohol)
1/4 cup vegetable broth
2-3 tsp fresh or dried thyme
1 bay leaf
1.5 tsp garlic powder
1.5 tbsp low-sodium tamari or coconut aminos
2 tsp sugar-free tomato paste
1 slither of scotch Bonney pepper, seeds removed, diced very tiny
2 tbsp spelt or gluten-free flour (mixed in 5 tbsp water)
1/3 cup coconut milk (optional but helps with creaminess)
Lots of steamed kale (not much is pictured here but best believe I added more to my plate)
5 fresh basil leaves sliced thinly (not pictured here but would be a lovely addition)
What you will need:
For the Mashed Potatoes
10 medium-sized Yukon gold potatoes chopped roughly
1/2 cup plant-based milk (I used cashew milk)
2 tbsp olive oil or coconut oil based vegan butter
1 tsp garlic powder
2 tbsp nutritional yeast (optional)
1.5 -2 tsp pink Himalayan salt or to taste
1 tsp paprika
1/4 tsp smoked cayenne
black pepper to taste
For the Mushroom Bourguignon and Mashed Potatoes
1. Put your potatoes to boil or steam for 15-20 minutes in a large pot
2. In a separate pot, turn the fire to a medium flame and add olive oil to the pan. Add your onions, garlic and a little salt. Sauté for 3-4 minutes then add your carrots and celery.
2. After another 3-4 minutes add garlic powder, the bay leaf, kombucha or brandy, vegetable broth, tamari, thyme, tomato paste and scotch bonnet pepper to the pan then sauté for 3-4 minutes.
3. Add your mushrooms, spelt or gluten-free flour + water mixture, water and coconut milk to the pot. The water should cover the food (about 1 cup).
4. Simmer for 6-8 minutes (be careful not to overcook it, mushrooms cook fast).
5. Drain your potatoes in a colander then put them back into the pot.
6. Add your plant-based milk, salt, vegan butter, and all the spices to the potatoes. Mash and mix them well with a potato masher.
7. Serve your mashed potatoes and mushroom bourguigon topped with small strips of steamed kale and fresh basil.
Did you enjoy today's recipe? Let me know down below in the comments. Feel free to request recipes and tag us on Instagram @thegeneuslife with your awesome recreations!