Mushroom Stroganoff (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-5

When I set out to create a plant-forward stroganoff recipe, I had no idea how delicious it would be! The mushrooms and herbs cook down into a delicious main ingredient for this hearty and flavorful dish. I included some meat as an option and it’s a great way to repurpose a leftover, but it’s not needed for flavor and you could leave it out for a fully plant-focused version. This recipe is easy to make, delicious, and a great change of pace from traditional stroganoff. Serve it as a main course or a hearty side dish. It’s sure to please everyone at your table.

Ingredients

3 tablespoons (1.5 oz) salted butter

3 tablespoons (1.9 oz) extra-virgin olive oil (or use all butter or all olive oil if you prefer)

1 large (or 2 medium) leeks (about 1 1/2 cups/7 oz), green part only, chopped

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 pounds (16 oz) oyster mushrooms, chopped

1/2 cup (4 oz) dry white wine (I used Sauvignon blanc)

2 cups broccoli, florets only

1/2 - 1 pound (8 - 16 oz) cooked steak, chicken, or pork, chopped (optional)

1 cup (8 oz) low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup (4 oz) lactose-free sour cream

1/4 cup (2 oz) heavy cream

2 tablespoons (.6 oz) minced flat-leaf parsley, plus more for serving

1 teaspoon Kosher salt (.14 oz) 

1/2 teaspoon black pepper (.06 oz)

Directions

(1) Prepare: Chop the mushrooms, leek, and green onion greens.

(2) Cook the mushrooms: In a large fry pan over medium-high heat, heat the butter or olive oil or the blend of the two. When the fat is hot (but not smoking) add the green onion and leek greens and sauté until starting to soften, 2 to 3 minutes. Add the mushrooms and cook, stirring, until they have softened and released most of their liquid, about 5-7 minutes.

(3) Cook the pasta or rice (if using): If you want to serve this stroganoff on a bed of pasta or rice, cook it according to the package instructions now. I served it with the gluten-free Andean Dream, Quinoa Pasta.

(4) Add the liquid and the broccoli: Stir in the wine and cook until most of the alcohol has evaporated about 2 minutes. Then stir in the broth, and the broccoli, and cook just until the broccoli is tender but still bright green. During the last couple minutes of cooking, add the cooked meat (if using).

(5) Finish: Remove from the heat, and stir in the sour cream and the 2 tablespoons chopped parsley. Taste and season with salt and pepper to your liking.

(6) Plate and Serve: You may stir the cooked pasta (if using) into the stroganoff, or use it as a bed for the stroganoff on each plate as you serve. Sprinkle with additional chopped parsley and serve right away.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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