Mushroom Ragu
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Mushroom ragù is a flavorful and hearty sauce made primarily with mushrooms, tomatoes, aromatic vegetables, and seasonings. While traditional Italian ragù often incorporates meat, mushroom ragù provides a vegetarian or vegan alternative that doesn't compromise on taste and texture.
Plant-Based Meat Substitute:
Mushrooms are frequently used as a plant-based alternative to meat due to their satisfying texture and umami taste. When properly prepared, they can mimic the mouthfeel of certain meats, making them a popular choice in vegetarian and vegan recipes, such as mushroom burgers, tacos, and stroganoff.
Mushrooms are a low-calorie food, making them a great option for those looking to manage their calorie intake. They are also naturally low in fat.
Despite their low-calorie content, mushrooms are packed with nutrients. They are a good source of B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5). They also contain minerals such as selenium, copper, and potassium.
While not as protein-dense as animal products, mushrooms do contain some protein, making them a valuable addition to plant-based diets.
Mushrooms are a good source of dietary fiber, which supports digestive health and helps maintain a feeling of fullness.
Ingredients commonly found in Mushroom Ragu:
- Mushrooms: Varieties like cremini, button, shiitake, or a mix of different mushrooms are often used. Mushrooms contribute a rich umami flavor and a meaty texture to the sauce.
- Tomatoes: Tomato-based products such as diced tomatoes, tomato paste, or tomato sauce form the base of the ragù, adding depth and a hint of sweetness.
- Aromatics: Onions, garlic, and sometimes celery and carrots are sautéed to provide a savory foundation for the sauce.
- Herbs and Spices: Common additions include bay leaves, thyme, oregano, and sometimes a splash of red wine. These elements contribute to the complex flavor profile of the ragù.
- Broth or Stock: Vegetable broth or mushroom stock is often used to enhance the savory character of the sauce.
- Olive Oil: Used for sautéing the vegetables and adding richness to the sauce.
Variations:
- Protein Boost: For those who prefer a protein-rich option, some recipes incorporate plant-based protein sources like lentils or textured vegetable protein.
- Creamy Mushroom Ragu: Adding a splash of cream or plant-based milk at the end can create a creamier texture.
- Mushroom Blend: Experiment with a mix of different mushrooms to add depth to the flavor profile.
Mushroom ragù is a versatile sauce that not only caters to those following a vegetarian or vegan diet but also appeals to anyone looking for a delicious and hearty alternative to traditional meat-based ragù.
Mushroom Ragu
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4 servings
Category: Condiment, Sauce
Cuisine: Italian
Ingredients:
- 1/4 cup (9 g) of dried porcini mushrooms, chopped
- 1/2 cup (120 ml) of boiling water (for the porcini mushrooms)
- 1/2 cup (120 ml) of dry white wine (or vegetable broth)
- 1 Tablespoon (15 ml) of olive oil, for cooking
- 1 medium white onion (4 oz or 110 g), peeled and diced
- 2 cloves garlic (6 g), peeled and minced
- 1 lb (450 g) mixed fresh mushrooms (button, cremini, shiitake, oyster), chopped
- 4 teaspoons (4 g) of fresh thyme
- 1/2 teaspoon (3 g) of salt
- 1/2 teaspoon (1 g) of pepper
Instructions:
- Place the dried porcini mushrooms in the boiling water and let sit for 5 minutes until soft. Add the white wine or vegetable broth to the mushroom and simmer for about 3 minutes until most of the liquid is absorbed.
- Meanwhile, add the olive oil to a large pan over medium-high heat. Add the onion and garlic to the pan and saute for 3 minutes.
- Add the fresh mushrooms to the pan and saute until soft, about 5 minutes.
- Add the soaked mushrooms with the remaining liquid, fresh thyme, salt and pepper to the pan and simmer until the sauce is thickened.
- Serve immediately with vegan noodles, of choice, and enjoy.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 99
- Fat: 4 g
- Total Carbs: 8 g
- Fiber: 2 g
- Sugar: 4 g
- Net Carbs: 6 g
- Protein: 5 g