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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:

1. 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.
2. 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.
3. Add the fresh mushrooms to the pan and saute until soft, about 5 minutes.
4. Add the soaked mushrooms with the remaining liquid, fresh thyme, salt and pepper to the pan and simmer until the sauce is thickened.
5. 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
  
  

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