Low Fat Mushroom Sauce Recipe

Low Fat Mushroom Sauce Recipe
Heather Nicholds, C.H.N.

This low fat mushroom sauce recipe is low-fat and full of nutrients with zucchini as the base, and can be used at a sauce for a wide variety of dishes.

Alter the seasoning to suit your tastes, and serve over any kind of whole grain or noodle, or even a sauteed vegetable! A very satisfying dinner that doesn’t leave you feeling heavy or tired.

Low Fat Mushroom Sauce Recipe

Prep time:
Cook Time:
Time from start to eating:
Makes enough for 2 meals

{jumi [files/includes/youtube.php] [CGT2-dYN2W4]}


  • 1 cup millet
  • 2 cups water
  • pinch sea salt
  • 1 tsp olive oil
  • 5-10 mushrooms, sliced, stems separated
  • 1 Tbsp white wine (or other liquid)
  • 1 tsp olive oil
  • ¼ cup onion, diced
  • 2 cloves garlic, minced
  • 1 cup zucchini, chopped
  • pinch sea salt
  • pinch black pepper
  • 2 tsp dried basil (or 1 Tbsp fresh)
  • dash of nutmeg
  • 1 Tbsp nutritional yeast (optional)
  • ½ cup water
  • ¼ cup coconut milk (optional)
  • juice of ½ a lime (optional)
  • chopped green onion or fresh basil or parsley, as garnish (optional)


  1. Rinse the millet with fresh water, drain, add 2 parts water for every 1 part millet. Sprinkle a bit of sea salt in the water, bring it to a boil for a couple of minutes, then turn down to low and simmer for 20 minutes, or until dry and fluffy.
  2. Meanwhile, heat a pan for the mushrooms. Add the oil, and the sliced mushroom tops. Reserve the stems for the sauce. Let the mushrooms saute for a few minutes while you start on the sauce.
  3. Heat a medium sauce pot, add oil (coconut oil would also be nice here), onion and garlic. Stir to coat, and allow to cook a few minutes. Add the zucchini and mushroom stems, stir, and allow to saute for a few minutes until all the vegetables are starting to soften.
  4. Add the salt, pepper, basil, nutmeg and nutritional yeast (if you are using it), and stir to coat the vegetables. Leave to cook until the zucchini is fully softened.
  5. When the mushroom tops are fully cooked pour a small amount of wine, water, lime juice or other liquid in the pan to deglaze. Set aside until the sauce is finished.
  6. Blend the cooked zucchini and mushroom stems with the water, coconut milk and lime juice until very smooth. Return to the heat, and let the sauce simmer for a couple of minutes. Lime juice makes this sauce very light and playful, so if you are looking for a heavier-tasting creamy sauce leave this out and use more coconut milk. Stir in the sauteed mushrooms, and serve over the fully cooked millet, garnished with your choice of fresh green herb or onion.


Leave a reply

Your email address will not be published. Required fields are marked *


vegan taster meal plan + quick start guide

Download Free