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Vegan Creamy Mushroom Stroganoff from The Blender Girl Cookbook

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My friend Stacey demanded I turn the mushroom gravy we made into a main dish.

“This isn’t an accompaniment,” she said, “this is a star!”

This mushroom stroganoff is quick and easy, creamy and delicious without all of the fat.

Use a variety of exotic mushrooms to kick this into mind-blowing territory.

This creamy vegan mushroom stroganoff recipe’s savory mushroom flavor will give you the feeling that you are eating a dish that is much like the rich and decadent stroganoff recipes you grew up with.

If you want to “impress” a non-vegan, serve this and wait until after they’ve polished it off to tell them that they just devoured a vegan meal!

This vegan dish is also great for anyone wanting to try more delicious and high-protein tofu recipes.

Use a high speed blender, like a Blendtec or Vitamix for the best consistency, and join our community for more nutritious recipes from Blender Babes and our friends! Did you try this vegan recipe? Tell everyone what you think in the comments below and rate it!

Vegan Creamy Mushroom Stroganoff

The Blender Girl aka Tess Masters
5 from 2 votes
Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Course Main Meal, Vegan
Servings 2 1/2 cups
Calories 414.2 kcal


  • 3 Tablespoons olive oil
  • 1/2 cup diced yellow onion
  • 2 teaspoons minced garlic
  • 6 cups sliced white button and cremini mushrooms
  • 2 cups vegetable broth
  • 12 oz. firm silken tofu
  • 3 Tablespoons wheat-free tamari or soy sauce
  • 2 teaspoon chopped fresh thyme
  • 1/8 teaspoons fresh ground black pepper
  • Sea salt to taste
  • 12 oz. Gluten-free fettuccini
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 Tablespoons finely chopped chives


  • Heat 1 tablespoon of the olive oil in a large saucepan over medium heat. Add the onion and sauté until soft and translucent, about 10 minutes.
  • Reduce the heat to low and add the remaining olive oil. Add the garlic and mushrooms to the pan, and sauté for about 15 minutes, until the mushrooms are soft. Remove from heat and set aside.
  • Put one cup of the vegetable broth and the tofu into the blender and secure lid.
  • For Blendtec: Press the SAUCES/BATTERS/SALSA button OR blend on a Medium to Medium-Low speed for 30 seconds..
  • For Vitamix: Start on Variable Speed 1, turn the machine on and slowly increase to Variable Speed 10/High and blend for 30 to 60 seconds or until smooth.
  • Add one cup of the sautéed mushroom mixture into the blender and secure lid.
  • For Blendtec and Vitamix: Pulse* 3-5 times, about one second per pulse, to break them up, creating a speckled, grainy consistency, not a puree.
  • Pour the blended tofu-mushroom mixture into the saucepan and stir in the tamari, thyme, and pepper. Bring the mixture just to a boil over medium-high heat. Reduce the heat to medium or medium low and simmer, stirring often, for about five minutes, until the sauce thickens.
  • Increase the heat to high and add 1/2 cup of the remaining broth. Bring the sauce just to a boil, reduce the heat to medium, and simmer for about 10 minutes, until reduced by half.
  • Increase the heat to high again and add the remaining broth. Bring the sauce just to a boil, then reduce the heat to medium, simmering for 10 minutes more until creamy. Cover and keep warm.
  • Cook the pasta according to package instructions. Drain the pasta and add it to the mushroom sauce. Add the parsley and stir to combine. Season to taste with salt and pepper and serve family-style in a big bowl garnished with chives and parsley.


* If your Vitamix does not have a pulse feature, turn machine to variable speed 3 and turn machine on and off quickly to equal 1 pulse.
1. Coconut amino acids can be used instead of soy sauce or tamari.
2. If cremini mushrooms are unavailable, try baby portabello mushrooms.
3. Also good over spiralized zucchini or steamed vegetables.


Serving: 1gCalories: 414.2kcalCarbohydrates: 62.2gProtein: 14.7gFat: 12.8gSaturated Fat: 1.9gSodium: 1059mgFiber: 5.9gSugar: 2.2g
Tried this recipe?Let us know how it was!

“This would be good over spiralized zucchini or steamed vegetables. 

Coconut amino acids could be used instead of soy sauce or tamari.

and “This has a creamy, savory mushroom flavor that is good over the pasta.

The herbs provide good undertones. My sister, who regularly eats vegan dishes, enjoyed it.

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and “I loved everything about this recipe!

I’ve never cooked with tofu before and was really surprised at how easy it was to use and how well it turned out.

It had a great taste and my family loved it, my husband and I had my parents over for supper and they all really enjoyed it.”


The ancient Romans described crimini mushrooms as the “food of the Gods” and believed they were created by the lighting bolts thrown to Earth by the god Jupiter during thunderstorms.

Cremini mushrooms are very low in calories at only 16 calories per cup, however they are extremely nutrient dense.

The phytonutrients help support the immune system by promoting the functioning of white blood cells, helping lower the risk of arthritis, development of cancer, and development of cardiovascular disease.

They also a high concentration of selenium, a powerful antioxidant. Crimini mushrooms have anti-inflammatory benefits, and appear to be a better blocker of certain pro-inflammatory molecules than shiitake and maitake mushrooms.

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They also promote heart health being rich in B vitamins B2, B3 and B5.

Recipe excerpted with permission from The Blender Girl by Tess Masters. Published by Ten Speed PressImage courtesy of Anson Smart

Creamy vegan mushroom stroganoff recipe from The Blender Girl cookbook via @BlenderBabes

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Tess Masters
Tess Masters
Australian-born Tess Masters is an actor, cook, and author of The Blender Girl Cookbook, The Blender Girl Smoothies, and creator of The Blender Girl Smoothie app. She shares her enthusiasm for healthy living on As a presenter and recipe developer, Tess collaborates with leading food, culinary, and lifestyle brands. She has been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Family Circle, Clean Eating, Vegetarian Times, Living Without, Allergic Living, Thrive, New Idea, The Age, Today.Com,, Shape.Com, Glamour.Com, FootNetwork.Com, Parents.Com, Chow.Com, among other websites, blogs, and publications around the world. Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with stage productions, worked in film and television, and lent her voice to commercial campaigns, audiobooks, and popular videogame characters.

25 thoughts on “Vegan Creamy Mushroom Stroganoff from The Blender Girl Cookbook”

    1. Blender Babe Jassmine

      Wow, that is awesome! I’m so happy you enjoyed it! Did you take any pictures of it! I love foodie shots!

  1. 5 stars
    I made this tonight for my teenage daughter and me after our first tennis lesson. We were STARVING and this hit the spot. Served with steamed kale, she’s already asking me to make this again.

    1. Blender Babe Jassmine

      That’s awesome, Crissie! I’m so happy you both enjoyed this recipe. The dish seems to be a filling, wholesome, and healthy meal. Were you able to use your blender to make it?

5 from 2 votes

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