The Food Coach

Free Healthy Recipe - Vegetarian Stroganoff

Gluten free

If you want something substantial and delicious here's the meal. It will give you a great feeling of satiety similar to what you would experience from a meat stew. The mushrooms, eggplant and onion give it substance while the tahini sauce transforms into creamy stroganoff type dish, without the cream.

Ingredients
2 medium eggplant
3 tbs olive oil
2 medium onions, finely sliced
3 cloves garlic, crushed
1 red chilli deseeded and chopped
1 red capsicum sliced
200 grams button mushrooms
2 tbsp fresh dill
½ tsp paprika
3 tbs tahini
4 tbsp water
½ cup parsley

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Wash and cube the eggplant. Sprinkle with sea salt and set aside for 10 minutes. Rinse the salt off thoroughly and place the eggplant in a steamer and steam the eggplant cubes for 10 minutes until soft. Set aside.

n a large non stick frying pan heat the olive oil under a medium flame. Add the onions, garlic, chilli, capsicum, cumin, and seasoning and sauté for 5 minutes until the onions are soft. Add the mushrooms and eggplant and sauté for a further 10 minutes.
While the mushrooms are cooking, blend the tahini, water and lemon juice until smooth. Stir the tahini sauce and dill into the vegetables and season with seasalt and pepper.
Serve with finely chopped parsley, over steamed quinoa and steamed spinach.

Note: To cook quinoa, add one cup quinoa to one cup water. Add sea salt to season. Bring the water to the boil, reduce the heat, cover the pan and simmer until the water has absorbed (15 minutes).

Makes 6 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 20 mins
Ready in: 45 mins


Suitable for:
Dinner

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