30-Minute Meal: “Meatball” Stroganoff
Did you know Stroganoff originated in Russia? It was new information to me, but I’m so glad I discovered this dish!
I took the classic “beef” stroganoff recipe and transformed it into a delicious plant-based dish!
This 30-minute vegan recipe of baked meatballs with pasta, mushrooms and asparagus tossed in a dairy-free yogurt-based cream sauce is one you won’t forget…
Some of my favorite “meat” products or vegan products are made by Gardein.
For this particular recipe, I used their meatless meatballs, which have become a favorite among my meat-eating family members.
To make this plant-based meal, I sautéed onion, mushrooms, asparagus and garlic. Then I made a roux with vegan butter and whole wheat flour to coat the veggies before adding white wine, soy sauce, Worcestershire sauce, dijon mustard and vegetable broth.
Then I tossed in the meatballs that were baked to perfection and whole wheat pasta noodles. To complete the meal and thicken the sauce, I added a dairy free yogurt.
A hearty meal doesn’t get easier than this! Get the recipe below…
Ingredients (5 servings)
- 10 vegan meatballs (frozen)
- 2 tbsp. vegan butter
- 1/2 medium sweet onion (chopped)
- 12 oz. Baby Bella mushrooms (sliced)
- 12 asparagus spears (remove ends & chop into bite-size pieces)
- 2 garlic cloves (minced)
- Salt & pepper to taste
- 6 tbsp. whole wheat flour
- 1/4 cup white cooking wine
- 4 cups low sodium vegetable broth
- 1 tbsp. soy sauce
- 2 tbsp. vegan Worcestershire sauce
- 1 tbsp. dijon mustard
- 8 oz. whole wheat pasta (I use ribbon noodles)
- 1/2 cup dairy free plain yogurt
- 2 tbsp. fresh parsley (minced)
- Bake the frozen meatballs according to package directions, turning halfway through cook time.
- Meanwhile, in a large pot over medium heat, melt the butter. Then add the onions, mushrooms and asparagus. Sauté until onions are translucent. Then add the garlic. Cook until fragrant. Season with salt and pepper.
- Whisk 3 Tbsp. flour into the mixture. Whisk in the wine followed by the remaining flour. The sauce should thicken but not be chunky.
- Stir in the vegetable broth and soy sauce. Cook for 1 minute, then add the Worcestershire sauce and mustard.
- Bring the mixture to a boil, then add the dry noodles. Reduce the heat to a simmer and cook for about 10 minutes until the noodles are al dente.
- Lower the heat, then add the baked meatballs. Stir in the yogurt to thicken the sauce. If the sauce is too thin, add more flour – 1 Tbsp. at a time. Then add the parsley, salt and pepper to taste. Enjoy!
Did you make this recipe? Let me know in the comments.
Want more asparagus and mushroom recipes? Checkout this Asparagus & Mushroom Risotto!
If you are following the SBH Plant-Based 21-day Meal Plan, one serving of “Meatball” Stroganoff is approximately:
- 1.25 servings Meat/Dairy Alternatives (protein)
- 1/2 serving Healthy Fats
- 1/2 serving Vegetables
- 2.25 servings Grains
Note: Strong.Bold.Healthy does not promote calorie counting. However, being that some may use calorie counting as a tool to help maintain a healthy weight, 1 serving of “Meatball” Stroganoff is approximately 410 calories. Nutritional information is a rough estimate.
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