Physicians Committee for Responsible Medicine (PCRM)
PCRM Recipe of the Week

December 22, 2009

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Mashed Potatoes and Mushroom Gravy


Dear PCRM supporter,

This dish is traditional American cuisine at its finest. It is delicious when served with Tofu Burgers.


Makes 6 servings

4 large potatoes, peeled and chopped
1 1/2 cups water
1/2 teaspoon salt, divided
1/2 cup soymilk or other nondairy milk
1/2 cup chopped onion
1 cup sliced mushrooms
2 tablespoons oil
2 tablespoons flour
2 teaspoons soy sauce
1/4 teaspoon black pepper

Simmer potatoes in a pot with water and 1/4 teaspoon salt until tender, about 10 minutes. Drain and reserve liquid. Mash potatoes, then add nondairy milk and remaining 1/4 teaspoon salt. Cover and set aside.

In a large skillet, sauté onion and mushrooms in oil until onion is soft and transparent. Stir in flour. The mixture should be quite dry. Whisk in cooking liquid from potatoes, stirring to dissolve any lumps of flour, then add soy sauce and black pepper. Cook over medium-low heat until thickened. If a smooth gravy is desired, purée in a blender after adding soy sauce and black pepper, then return it to the pan and cook as above. Serve over mashed potatoes.

Nutrition Information

Per serving (1/6 of recipe):

Calories: 175
Fat: 5.1 g
Saturated Fat: 0.8 g
Calories from Fat: 26.2%
Cholesterol: 0 mg

Protein: 3.5 g
Carbohydrates: 29.7 g
Sugar: 1.6 g
Fiber: 3.2 g

Sodium: 316 mg
Calcium: 39 mg
Iron: 0.9 mg
Vitamin C: 10.1 mg
Beta-Carotene: 3 mcg
Vitamin E: 0.9 mg

Recipe from Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.



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