Usually mashed potatoes are topped with brown gravy, but sometimes it’s fun (and even necessary for healing) to switch things up. Since I was looking for something healthier and more interesting, it was fun to create a delicious vegan mushroom gravy that has cleaner ingredients and more nourishment while still having that richness we love. This recipe for gravy can be made totally fat-free if you are avoiding that while healing. The rosemary garlic mashed potato recipe I like to use is another hot favorite, and this classic pairing cannot be missed at dinnertime when you want a comforting meal.
A Healing-Friendly, Allergy-Friendly Gravy
This mushroom gravy checks so many boxes. It’s gluten-free, dairy-free, and grain-free. If you’re avoiding fats on your healing journey, you can also make this completely fat-free by swapping out the coconut milk for extra vegetable broth. I recommend using the Bonafide Provisions veggie broth or the Medical Medium Healing Broth. It still turns out deeply flavorful. If this is the route you are going, I would recommend not skimping on the lime juice at the end, as it adds more complexity to the flavor.
Cassava flour adds thickness without relying on grains, while coconut milk (or broth) gives the gravy its comforting creaminess (or more depth of flavor). It’s a wonderful option for anyone following a Medical Medium lifestyle, the mushrooms add a lot of flavor and a wonderful bite and chew.
Two of the star ingredients, both onion and garlic are powerful allies against harmful bacteria in the body, especially strains like streptococcus, which so many people are fighting.
Onions offer an incredible sulfur content that supports and soothes almost every part of the digestive system. Their sulfur compounds help soften and break down unproductive pathogens and bacteria in the gut, making them supportive for anyone working on restoring balance in their digestive tract. Onions are also naturally rich in trace minerals.
Garlic brings its own potent healing benefits. It’s rich in allicin—a powerful sulfur-based phytochemical known for helping to prevent disease and clear out unwanted pathogens. Like onions, garlic helps support the body’s natural B12 production by keeping the digestive system clearer and more functional. Garlic is also known as nature’s antibiotic.
Together, these two ingredients turn a simple gravy into something that not only tastes delicious, but also actively supports the healing processes happening inside your body.
The Magic Happens in the Marinade
One of the reasons this gravy is so flavorful is the simple marinade the mushrooms are prepped in. Mushrooms are soaked in coconut aminos and spices for about 30 minutes, letting them absorb the salty, savory seasonings so the final gravy tastes layered, full, and well seasoned. Baby bella and shiitake mushrooms are my go-to because they offer a great mix of earthiness and depth. But any mushroom you love or have on hand will work. This recipe is flexible and easy to customize.
Coconut aminos provide plenty of natural sodium, which is why I don’t add salt. Still, if you prefer a saltier gravy, you can absolutely adjust it to your personal taste. I always recommend double-checking the nutrition label on your coconut aminos because every brand varies. A touch of maple syrup helps round out the flavors so the gravy isn’t just savory…it adds a little sweetness that enhances everything without becoming noticeable. Using maple syrup instead of honey makes this a yummy vegan recipe, but you can use what’s on hand.
Two of the star ingredients, onion and garlic are akin to nature’s antibiotics. The onions also bring a subtle caramelized note, adding both richness and more healing properties.
Serving Suggestions
This gravy is incredible over my favorite rosemary garlic mashed potato recipe, together they make the perfect warm, comforting meal. But you can also pair it with:
- Roasted vegetables
- Cauliflower mash
- Holiday stuffing
- A baked potato
- Steamed broccoli or Brussels sprouts
Whether you’re preparing a cozy weeknight dinner or pulling together your holiday table, this mushroom gravy adds that classic “comfort food” element while still supporting your healing. It’s flavorful, nourishing, customizable, and so simple to make. Once you try it, and learn how to make it to your preferance, you might find it becomes a staple!
To your health and happiness,
Muneeza
P.S.
Are you an Intuitive Insider?
Every Friday, my newsletter goes out to the inbox of my Intuitive Insiders- I talk about trending health topics, new recipes and blogs, special deals, new workshops, and provide words of wisdom. If you want more recipes like this one delivered to your inbox then join now… it’s free! I am creating and sending out new recipes every week through the New Year.
Mushroom Gravy
Equipment
- 1 large mixing bowl
- 1 Large sauce pan
- Mixing spoon
Ingredients
- 4 cups organic baby bella mushrooms, sliced
- 2 cups organic shiitake mushrooms, sliced
- 1 large organic red onion, chopped
- 4-6 cloves garlic, minced
- 1 cup coconut aminos
- 1 cup vegetable broth
- 2 tbsp Trader Joe's Umami Seasoning
- ½ tsp organic black pepper
- 2 tbsp organic garlic powder
- 2 tbsp organic onion powder
- 2 tbsp organic smoked paprika
- 4 tbsp organic maple syrup
- 2 tbsp organic cassava flour
- ½ cup organic coconut milk, simple (optional)
- 1 lime, juiced
Instructions
- Slice the mushrooms and season in a bowl with the coconut aminos, and all the spices except for the umami seasoning . Let it sit for about 30 - 45 minutes and stir it up to mix the coconut aminos well. The mushrooms on the bottom will absorb the coconut aminos seasoning, so keep stirring the mushrooms for an even distribution of the aminos into all the mushrooms, and make sure that they are well seasoned!
- Saute the onions and garlic adding vegetable broth 1 tbsp at a time to stop it from sticking to the pan. It helps to use a pan with a good non-stick ceramic coating.
- Once you have sauteed for about 7 - 8 minutes add in the maple syrup. Keep sauteing until the onions have caramelized a bit, adding broth or water as you need it to keep the mixture from sticking to the pan.
- Next, add in the seasoned mushrooms with all the remaining coconut aminos on the bottom of the bowl. Cook the mushrooms down well. They will release their own water and there will also be liquid from the aminos. Let this liquid cook down quite a bit. Maybe 10 - 12 minutes.
- Turn the stove onto low heat and add in the cassava flour. Mix quickly and thoroughly getting the cassava to mix fully with the vegetables to form the gravy.
- Add in more water or vegetable broth, especially if the mixture starts to stick.
- Finally, add in the coconut milk, if you are choosing it. You can also omit the coconut milk if you are remaining fat-free. If that is the case, be sure to add more vegetable broth to get a liquid texture for the gravy.
- Since there are a lot of coconut aminos in this recipe, you don’t need to add salt but you can if you feel the need to.
- Add lime juice at the end to finish off the gravy.
