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Plant-Based Meal Plan Mini: Mushrooms (Pasta Alfredo, Minestrone, Gravy)

mushrooms Plant-Based Meal Plan Mini: Mushrooms (Pasta Alfredo, Minestrone, Gravy)

I’ve noticed a pattern that I fall into every fall. At the very start of it, right as there’s the first serious chill in the air, I get in the mood for all the cozy fall foods. For me, those always involve tons of root vegetables and winter squashes, and I enjoy them very, very thoroughly for the next month or two. That must be why I’m generally already sick of roasted root vegetables and almost can’t look at another squash right around the holidays. Meanwhile, there’s still January, February, and March (maybe even some of April?) to endure. I’m pretty sure I’m not alone in this :)


Thankfully, there are mushrooms. They have all the elements needed for fall/winter cooking: they are earthy, versatile, satisfying, do well with wintery preparations, and pair well with cozy spices and herbs (and they are decidedly unlike root vegetables or squash). So today we are sharing a meal plan, consisting of 3 distinctly different, umami-bomb mains, centered around a batch of sautéed mushrooms: pasta alfredo, minestrone, and gravy with mash. And as usual, there’s a shopping list and step-by-step prep tips. Hope you guys enjoy this one!


Menu

  • Mushroom Pasta Alfredo
  • Chickpea Mushroom Minestrone
  • Mushroom Gravy over Potato-Parsnip Mash

*all recipes are vegan and gluten-free if needed, see the recipes for serving sizes


Shopping List

(Print)

Bring this list with you when you go food shopping, it’s got all the ingredients you’ll need for the recipes in this meal plan mini. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Add whatever other ingredients you’ll need for the week here, if doing shopping for the whole week.

Produce

2 large yellow onions
2 lbs mushrooms of choice (ex: crimini and shiitake)
1 large head of garlic
2 medium-large Russet or Yukon Gold potatoes
2 large parsnips
2 lemons
1 small bunch kale of choice
1 large bunch of parsley
rosemary (2 sprigs)

Bulk

1 cup chickpeas
1/2 cup cashews

Staples/Other

sea salt
olive oil or other oil of choice
miso
balsamic vinegar
kombu (optional)
10-12 oz penne pasta (gluten-free if needed)


Basic Prep

Complete these three steps on the weekend (or whenever you have the time), and these meals will be a breeze to put together during the week, thanks to all the prepared components.

1) Cook the Mushrooms

Here, we are cooking our mushrooms with onions and garlic (don’t worry, 2 lbs of mushrooms cook down quite a bit) to use as a base for all three of our meals. Half of them will be left whole and the other half will be blended into the creamy Mushroom Alfredo sauce.

SAUTÉED MUSHROOMS
 
INGREDIENTS
  • oil of choice
  • 2 large yellow onions - chopped
  • sea salt
  • 2 lbs any mushrooms of choice (we used a mix of crimini and shiitake) - sliced
  • 3 cloves of garlic - minced
INSTRUCTIONS
  1. Heat a generous glug of oil in large sauté pan over medium heat. Add the onions and a pinch of salt, and cook for about 10 minutes, until translucent. Add the mushrooms and another pinch of salt. If your large pan is still not large enough to fit all the mushrooms, add them in batches, they will cook down significantly. Cook for another 10-15 minutes, until all the liquid released by the mushrooms evaporates. Store refrigerated in an air-tight container.


2) Cook the Chickpeas and Vegetables for the Mash + Make Veggie Broth all in one go

I love this step so much. Cooking beans (don’t forget to soak them overnight) is such a perfect opportunity to also make delicious, homemade veggie broth, and maybe even to boil a few vegetables for another dish in the process (which only further deepen the broth flavor). Here, we are cooking chickpeas for the Chickpea Mushroom Minestrone, boiling potatoes and parsnips for the Potato-Parsnip Mash and magically making a very flavorful broth in the meantime. The broth will be used in the Mushroom Alfredo Sauce and the Chickpea Mushroom Minestrone.

CHICKPEAS, POTATOES, PARSNIPS & BROTH
 
INGREDIENTS
  • 1 cup chickpeas - soaked overnight in purified water with a splash of apple cider vinegar
  • 2 medium-large potatoes, Russet or Yukon Gold - peeled and cut into large chunks
  • 2 large parsnips - peeled and cut into large chunks
  • 2 cloves garlic - smashed
  • 2 bay leaves
  • 1 sprig of rosemary
  • 1 small sheet of kombu seaweed (optional)
  • any other vegetable scraps that you might have on hand (leek tops, onion skins, etc.)
  • 14 cups purified water
  • sea salt
INSTRUCTIONS
  1. Drain and rinse the chickpeas. Place them in a soup pot, along with the potatoes, parsnips, garlic, bay leaves, rosemary, kombu and any other vegetable scraps, if using. Cover with 14 cups of water. Place the pot over high heat and bring to a boil. Lower the heat to a simmer and cook covered, for 30 minutes, or until the chickpeas, potatoes, and parsnips are all cooked. Generously salt the broth towards the end of cooking. Tasting is very important here - the broth should taste very flavorful and well-salted.
  2. Remove the potatoes and parsnips with a slotted spoon. Store them away in an air-tight container in the refrigerator, until you are ready to make the Potato-Parsnip Mash. Remove the bay leaves, rosemary, kombu, and any vegetable scraps, if using, and discard.
  3. Measure out 9-9½ cups of the broth and leave it in the pot with the chickpeas. This will be your base for the Chickpea Mushroom Minestrone. Store the rest of the broth in a separate airtight container, you will be using it for the Alfredo and gravy and mash. Keep the broth and chickpeas refrigerated right in the soup pot if possible, since you'll be using it for minestrone later in the week.
NOTES
Chickpea cooking times vary depending on their age, so you might have to cook them longer than 30 minutes. If you find yourself having to cook the chickpeas much longer, take out the potatoes and parsnips with a slotted spoon to avoid the vegetables getting mushy.

 

3) Make the Mushroom Alfredo Sauce

This is a play on a creamy pasta sauce, complete with the earthy and sweet flavors of sautéed mushrooms and onions. Other flavor superstars like balsamic, miso, and lemon juice take this vegan ‘Alfredo’ to the next level. We’ll be using this sauce in the Pasta, Minestrone, and the Mushroom Gravy.

MUSHROOM ALFREDO SAUCE
 
INGREDIENTS
  • half of the sautéed mushrooms and onions (from above, about 2¾ cups)
  • ½ cup cashews - soaked in purified water for 2-4 hours, or boiling water for 10 minutes
  • 1 tablespoon miso
  • 2 teaspoons balsamic vinegar
  • 2 tablespoons olive oil
  • juice from ½ lemon
  • salt and pepper - to taste
  • about ¾ cup chickpea broth (from above) - to achieve a saucy consistency
INSTRUCTIONS
  1. Combine the mushrooms and onions, cashews, miso, balsamic, olive oil, lemon juice, salt, and pepper, in a high-speed blender and pulse until smooth. Stream in the chickpea broth with the blender still running, until you achieve a good sauce consistency. The sauce shouldn't be too thick or too runny, aim for the sweet spot in between. Taste for salt and pepper and adjust if needed. Store the sauce refrigerated in an air-tight container.

Click HERE for Recipes using sautéed mushrooms, Mushroom Alfredo, Vegetable broth on Golubka Kitchen


 
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