This easy mushroom and lentil stroganoff recipe makes a wonderfully tasty midweek meal. Full of wholesome ingredients and ready in under 30 minutes, this stroganoff is balanced for blood sugars, naturally high in fibre and easy to make dairy-free if you prefer.
I’ve always loved mushrooms, but they were a slow burn with my children. We got there in the end (or maybe I just wore them down), and dishes like this creamy mushroom and lentil stroganoff, along with my quick mushroom soup, definitely helped.
This easy stroganoff is deeply savoury, made in one pan and on the table in under 30 minutes. A mix of mushrooms, good stock, smoked paprika and a touch of mustard does the heavy lifting, while lentils and white beans add fibre and staying power. Finish with dairy-free or a spoonful of crème fraîche, whichever suits your kitchen and blood sugar levels.
Why this mushroom recipe is good for blood sugars
- Fibre-first base – Lentils and beans add plenty of fibre and a steady release of energy. That helps slow digestion and can reduce sharp post-meal rises compared with a cream-and-pasta-heavy version.
- Satisfying protein – The combination of mushrooms, lentils and beans gives a solid protein hit, which supports steadier blood sugars and keeps you fuller for longer.
- Flexible fat for balance – Finishing with cream(vegan or dairy) adds a little fat that can further slow digestion. You can adjust the amount to suit your needs or skip it and keep it lighter.
- Lower-GI core – The main recipe (without sides) is naturally lower in carbohydrate, with most carbs coming from the cream alternative. See the carb notes in the recipe card for per-serving details.
- Smart umami, not sugar – Depth comes from mushrooms, smoked paprika, mustard and an umami booster like Worcestershire sauce.
What mushrooms are best to use in stroganoff?
Any mushrooms can be used in this tasty meal. However, I prefer to use a mix as I think it just makes the dish more interesting. I used a mix of shitake, Oyster, Maitake, Shiitake and chestnut, but any selection you can find will be delicious.
Cooking mushrooms – top tips
Mushrooms are delicate in their flavours and textures and as such need a little extra care in preparation and cooking to ensure they are at their best. So here are some of my top tips for the best-cooked mushrooms:
- Storage: Your mushrooms will keep longer if taken out of the boxes and placed in a brown paper bag in your fridge
- Washing: Don’t wash your mushrooms in water unless they are very dirty; otherwise, they will absorb the water and it can make them slimy. Simply wipe over your mushrooms with a slightly damp paper towel to get off any residual dirt.
- Cooking: Try not to overcrowd your pan too much and cook them on a medium heat. Whilst they are cooking, try not to interfere with them too much. So minimal stirring.
Ingredients You will Need
Onion – Brings an essential flavour and gentle sweetness. Frozen chopped onions also work brilliantly as a time-saving alternative
Garlic – A must-flavour to pair with mushrooms. Fresh gives more of a flavour kick in this stroganoff
Mixed mushrooms – Full of fantastic nutrients and plenty of plant protein. I used a selection of chestnut and speciality mushrooms
Worcestershire sauce – Brings deep savoury (umami) flavour and you only need a little. Traditional versions contain anchovies, so they’re not vegetarian or vegan, and there’s a small amount of sugar, but at the quantities used, the carbs are negligible.
💡Need a swap? Use Henderson’s Relish (vegan, similar taste) or mix 1 tsp tamari with 1 tsp balsamic vinegar. Always check labels if you avoid fish or gluten.
Smoked paprika – Adds a great peppery depth to this dish
Dijon mustard – Has a light creamy texture and a slightly more intense flavour than yellow mustard
Vegetable or mushroom stock – Adds depth and umami to the sauce.
flageolet or haricot beans – A store cupboard staple. A great source of protein, fibre, has a low glycaemic index and is low in saturated fat
Cooked puy lentils – adds a wonderful peppery taste. Great for adding extra protein, fibre and texture to this stroganoff. I like the Puy lentils by Merchant Gourmet
Vegan creme fraiche – A substitute for dairy cream typically made from soya, nuts or oats. I used Oatly Creamy Oat Fraiche in this recipe as it’s also a lot lower in saturated fat.
Parsley – One of my favourite herbs, as it’s just so versatile. It complements the other flavours in this dish beautifully
How to make mushroom and Lentil stroganoff
This is a simple, one-pan recipe that comes together quickly. You’ll have everything simmering within 20 minutes, and the kitchen smelling wonderful.
1. Soften the base – Warm a little oil in a large frying pan or wide saucepan over a low heat. Add the onion with a pinch of salt and cook gently until soft and lightly golden, about 5 minutes. Stir in the garlic and cook for 1 minute more, just until fragrant.
2. Cook the mushrooms – Turn the heat up to medium, add the mushrooms and stir to lift the onions and garlic from the bottom of the pan. Leave them to cook for 5–10 minutes, stirring only occasionally so they can brown a little and release their juices.
3. Build the flavour – Sprinkle in the smoked paprika and add the Dijon mustard with the Worcestershire sauce. Season with black pepper and a pinch of salt, then stir everything together.
4. Simmer – Pour in the vegetable stock, bring to a gentle bubble and let it reduce slightly for 2–3 minutes. Add the beans and the cooked puy lentils. Simmer for another 3–5 minutes so the flavours meld.
5. Finish and Serve – Take the pan off the heat and stir through your creamy element: vegan crème fraîche or dairy crème fraîche/sour cream. Check seasoning and adjust salt, pepper or acidity. Scatter with chopped parsley and serve straight away.
Serving Suggestions and Helpful Tips
This is a flexible, family-friendly dish. Here’s how I like to serve it and a few practical tweaks.
- Brown rice — my favourite for a nutty flavour and steady energy.
- Pasta — for a more traditional feel, try wholewheat pappardelle or Brown rice pasta for a gluten-free option.
- Baked potato or mash — comforting and very satisfying.
- Greens on the side — try:
- Roasted green beans and tomatoes
- Easy oven-roasted tenderstem broccoli
- Zesty pan-fried courgettes
Easy swaps and additions
- Umami: Henderson’s Relish for a vegan option; tamari + a splash of balsamic also works. Worcestershire is fine if you’re not avoiding fish.
- Dairy-optional: Use vegan crème fraîche or dairy crème fraîche/sour cream — both work well.
- Extra veg: Fold in a couple of handfuls of baby spinach at the end until just wilted.
- Gluten-free: Use tamari (not soy sauce) and serve with rice or GF pasta.
Diabetes Note
Beans and lentils add fibre and protein to this dish, which can help slow digestion. If serving with rice or pasta, portion sizes will change the carb load of this meal.
Type 1 Carb Counting
The estimated carbohydrate content of a serving of this mushroom stroganoff is based on the countable ingredients that contribute to the total carbs. Here’s the breakdown:
- 200ml of Oatly Creamy Oat Fraiche = 17.8g of carbs
- Divide this by the serving size, 4 – 18/4 = 4.5g of carbs per portion
Learn More About Type 1 Diabetes Carb Counting
Please note this carb count per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.
Did you try this recipe?
I’d love to hear how it went! Leave a star rating or a quick comment below. Your feedback means the world and helps others find the recipe too.
Other under 30-minute meals to try:
20-Minute Thai Noodle Soup with Prawns
Baked Salmon with Creamy Herb Crust
Creamy Mushroom & Lentil Stroganoff
A cosy, one-pan mushroom and lentil stroganoff that’s ready in around 30 minutes. The perfect quick and easy midweek meal!
4
servings5
minutes20
minutes25
minutesIngredients
1 medium 1 medium onion, finely chopped
2 cloves 2 cloves garlic, crushed
800 g 1 3/4 lb mixed mushrooms, chestnut, speciality, button, sliced
3 tbsp 3 tbsp Worcestershire sauce
4 tsp 4 tsp smoked paprika
2 tsp 2 tsp Dijon mustard
400 ml 5 1/2 fl oz vegetable or mushroom stock
400 g 15 oz tinned flageolet or haricot beans, drained
250 g 1 cup cooked puy or green lentils
200 ml 1 cup creme fraiche
3 tbsp 3 tbsp parsley, chopped
Directions
- Warm a little oil in a large frying pan or wide saucepan over a low heat. Add the onion with a pinch of salt and cook gently until soft and lightly golden, about 5 minutes.
- Stir in the garlic and cook for 1 minute more, just until fragrant.
- Turn the heat up to medium, add the mushrooms and stir to lift the onions and garlic from the bottom of the pan. Leave them to cook for 5–10 minutes, stirring only occasionally so they can brown a little and release their juices.
- Sprinkle in the smoked paprika and add the Dijon mustard with the Worcestershire sauce. Season with black pepper and a pinch of salt, then stir everything together.
- Pour in the vegetable stock, bring to a gentle bubble and let it reduce slightly for 2–3 minutes.
- Add the beans and the cooked puy lentils. Simmer for another 3–5 minutes so the flavours come together.
- Take the pan off the heat and stir through your creamy element: vegan crème fraîche or dairy crème fraîche/sour cream.
- Check seasoning and adjust salt, pepper or acidity. Scatter with chopped parsley and serve straight away.
Tips and Notes
- Whilst your mushrooms are cooking, try not to interfere with them too much. So minimal stirring.
- Use Henderson’s Relish, or 1 teaspoon tamari plus 1 teaspoon balsamic vinegar to make this recipe suitable for vegans and vegetarians.
- Leftovers reheat well and often taste even richer the next day
- Diabetes Note – Beans and lentils add fibre and protein to this dish, which can help slow digestion. We only carb count the vegan creme fraiche used, which works out at 4.5g per serving.
Nutrition Facts
- Total number of serves: 4
- Calories: 282kcal
- Fat: 10g
- Saturated Fat: 4g
- Carbohydrates: 31g
- Fiber: 9g
- Protein: 14g
Leave a Reply