Light Mushroom Gravy
Makes 4 cups (1 L)
This recipe is ideal for Holiday Stuffed Winter Squash; it also is good with baked or mashed potatoes and with veggie burgers. If you use stock cubes or powder, experiment with different brands, as flavourful stock makes a big difference. Stocks vary in saltiness, so adjust the amount of tamari or salt accordingly. If the gravy is too thick, add more stock or water. If the gravy is too thin, simmer uncovered to let some moisture evaporate, until the gravy is the desired consistency.
1 tablespoon (15 mL) coconut or olive oil
2 cups (500 mL) thinly sliced mushrooms
1/2 cup (125 mL) finely diced onion
2 cloves garlic, minced
4 cups (1 L) cold vegetable stock or water
1/2 cup (125 mL) unbleached all-purpose or whole-wheat flour
2 tablespoons (30 mL) tamari or soy sauce (optional)
1 tablespoon (15 mL) nutritional yeast
1/4 teaspoon (1 mL) dried thyme
1/4 teaspoon (1 mL) dried sage
Salt (optional)
Pinch of black pepper
2 tablespoons (30 mL) chopped fresh parsley
Heat the oil in a saucepan over medium heat. Cook the mushrooms and onion for 5 minutes or until the moisture from the mushrooms has evaporated. Add the garlic and cook for 1 to 2 minutes. Put 1 cup (250 mL) cold vegetable stock or water, flour, tamari, yeast, thyme, and sage in a jar, tightly cover with a lid, and shake until blended. Pour the stock and flour mixture plus the remaining stock into the saucepan, bring to a boil, then reduce heat to low and simmer, covered, for 15 to 20 minutes, stirring frequently. Add salt, pepper, and parsley and serve.
Per 1/4 cup (60 mL): calories: 32, protein: 1 g, fat: 1 g, carbohydrate: 5 g (0.5 g from sugar), dietary fibre: 0.5 g, calcium: 6 mg, iron: 0.4 mg, magnesium: 3 mg, phosphorus: 20 mg, potassium: 62 mg, sodium: 73 mg, zinc: 0.2 mg, thiamin: 0.3 mg, riboflavin: 0.3 mg, niacin: 2 mg, vitamin B 6: 0.3 mg, folate: 16 mcg, pantothenic acid: 0.1 mg, vitamin B 12: 0.2 mcg, vitamin A: 11 mcg, vitamin C: 1 mg, vitamin E: 0 mg, omega-6 fatty acids: 0 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 13%, fat 31%, carbohydrate 56%
