Mediterranean Mushroom Stroganoff

Mediterranean Mushroom Stroganoff

Table of Contents

This Mediterranean Mushroom Stroganoff is a rich, creamy, and comforting meatless dish with a fresh twist. Inspired by the classic Russian stroganoff but infused with Mediterranean flavors, it swaps heavy cream for Greek yogurt and traditional beef for earthy mushrooms. The result is a savory, satisfying, and wholesome vegetarian meal packed with garlic, herbs, and umami depth. Whether served over pasta, rice, or cauliflower mash, it’s a flavorful and cozy option for weeknight dinners or plant-forward meal plans.

Total Time

Prep Time: 10 minutes

Cook Time: 20–25 minutes

Total Time: 30–35 minutes

Ingredients Serves 4)

2 tablespoon olive oil

1 medium onion, finely chopped

3 garlic cloves, minced

16 oz (450g) mushrooms (cremini or button), sliced

1 teaspoon dried thyme or 1 tablespoon fresh thyme

1/2 teaspoon smoked paprika

Salt and pepper to taste

1 tablespoon all-purpose flour (or gluten-free alternative)

1/2 cup vegetable broth (or more as needed)

1/2 cup Greek yogurt (or dairy-free yogurt for vegan version)

2 teaspoons Dijon mustard

1 tablespoon lemon juice

2 tablespoons chopped fresh parsley (for garnish)

Optional to serve:

Whole wheat pasta, egg noodles, rice, quinoa, or cauliflower mash

Instructions

Sauté aromatics:
Heat olive oil  in a large skillet over medium heat. Add onions and cook for 4–5 minutes until soft and translucent. Stir in garlic and cook for another 30 seconds until fragrant.

Cook mushrooms:
Add sliced mushrooms to the pan. Cook for 6–8 minutes, stirring occasionally, until mushrooms release moisture and begin to brown.

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Season and thicken:
Stir in thyme, smoked paprika, salt, and pepper. Sprinkle the flour over the mushrooms and stir well to coat evenly. Cook for 1 minute to eliminate raw flour taste.

Add broth and simmer:
Slowly pour in the vegetable broth while stirring to avoid lumps. Bring to a gentle simmer and cook for 3–4 minutes until the sauce thickens slightly.

Finish with yogurt and lemon:
Reduce heat to low. Stir in Greek yogurt and Dijon mustard until smooth. Add lemon juice and adjust seasoning to taste. Heat gently (do not boil) until warmed through.

Serve and garnish:
Serve hot over your choice of grain or pasta. Garnish with fresh parsley and an extra squeeze of lemon if desired.

Tips

Use a mix of mushrooms
Combining cremini, shiitake, and portobello mushrooms adds deeper umami and texture.

Don’t rush the mushrooms
Let the mushrooms fully release their moisture and brown for maximum flavor—this step is key to rich stroganoff.

Greek yogurt tip
Use full-fat Greek yogurt for the creamiest result. Add it off heat or on very low heat to avoid curdling.

Thicken as needed
If the sauce is too thin, let it simmer uncovered for a few extra minutes. For a thicker sauce, add a bit more flour or a cornstarch slurry.

Make ahead-friendly
The stroganoff can be made in advance and stored in the fridge for up to 3 days. Reheat gently and stir in a splash of broth or yogurt to refresh the sauce.

Variations

Vegan version:
Replace Greek yogurt with unsweetened coconut yogurt or a cashew cream, and use plant-based butter or just olive oil.

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Add greens:
Stir in a handful of spinach or kale during the last few minutes of cooking for extra nutrients and color.

Herb twist:
Use fresh basil or rosemary instead of thyme for a different Mediterranean flavor profile.

Gluten-free:
Use cornstarch or a gluten-free flour blend in place of all-purpose flour. Serve with gluten-free pasta or rice.

Protein boost:
Add canned chickpeas or white beans for a heartier dish that’s still vegetarian.

Zesty version:
Add lemon zest or a touch of sun-dried tomato for brightness and tang.

Q&A

Can I freeze  Mushroom Stroganoff?
Yes, but it’s best to freeze it before adding the yogurt. Dairy can separate when thawed. If you plan to freeze, add the yogurt after reheating.

What can I serve this with?
Serve over whole wheat pasta, egg noodles, rice, couscous, or even mashed cauliflower for a low-carb option. It’s also great with warm pita or flatbread.

Can I make it in advance?
Absolutely. It keeps well in the fridge for up to 3 days. Reheat gently over low heat, and stir in a little water or broth if it thickens too much.

 Is there a dairy-free option?
Yes. Use dairy-free yogurt or cashew cream instead of Greek yogurt, and olive oil in place of butter.

 Can I use other vegetables?
Definitely! Bell peppers, zucchini, spinach, or even eggplant can be added for variety and color.

Nutrition Info (Per Serving – Approximate)

Calories: 220

Protein: 10g

Fat: 13g

Carbohydrates: 18g

Fiber: 3g

Net Carbs: 15g

Sugar: 4g

Sodium: 280mg

Nutritional values are estimates based on the stroganoff alone (without pasta or rice). Using full-fat Greek yogurt adds more protein and richness.

Conclusion

This Mediterranean Mushroom Stroganoff is a fresh take on a classic comfort food — rich in flavor, light on heaviness, and completely satisfying. With wholesome mushrooms, creamy yogurt, garlic, and herbs, it’s a weeknight-friendly dish that doesn’t sacrifice taste. Perfect for vegetarians or anyone craving a cozy, meatless Mediterranean meal. It’s flexible, quick to make, and endlessly adaptable to your pantry.

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