Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 tbsp natural, light oil
- 1/4 of an onion, minced
- 1 lb mushrooms, sliced thin
- 2 tbsp whole wheat flour
- 1 1/2 cups water
- 2 tbsp veggie broth powder OR soy sauce OR Braggs Liquid Aminos
- 2 tbsp unflavoured soy milk
- 1/2 tsp sea salt
- =
Directions
In a heavy skillet, heat 2 tbsp of the oil and add the onion and mushrooms. Sauté until the mushrooms are soft and have release a dark brown liquid. Remove mushrooms with a slotted spoon. Pour the juice in a measuring cup and reserve.
In the same skillet, heat the remaining 2 tbsp oil. Add flour and stir quickly with a whisk to combine. Add mushroom liquid, and continue stirring with a whisk as it thickens. Slowly add water, stirring continuously, and add veggie broth powder or soy sauce or Braggs. Add soy milk and salt. At this point you can recombine the mushrooms into the gravy, or you can leave them out of the recipe.