I was a vegan for several years, and during that time I picked up a lot of recipes. Although I now happily eat meat (how did I survive so long without bacon?!), I still enjoy many delicious vegetarian meals.
A couple of nights ago I made an old vegetarian standby: Green Bean and Mushroom Stroganoff with Whole Wheat Egg Noodles. Green beans are one of my favorite vegetables, and I love how they taste with the rich flavor of the mushrooms and the tangy, creamy sour cream. I usually eat green bean stroganoff with whole wheat egg noodles, but it is also very good with hot cooked brown rice. This is a favorite meal of my boyfriend, Aaron.
This dish is bursting with color from the red onions and green beans, which are delicious and nutritious veggies that I enjoy often. Nutritiondata.com says of frozen, cooked green beans: “This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Folate and Manganese.” Sounds good to me! Using reduced-fat sour cream saves some saturated fat, but I would not use fat-free sour cream – I don’t think it tastes very sour-creamy at all. Using whole wheat egg noodles or brown rice in this recipes means that you are eating whole grains, which of course have lots of good-for-you fiber.
This meal is also very affordable – it ended up costing me about $2.50 per serving.
Recipe (makes about four servings):
You will need:
- one package frozen french-cut green beans
- 1/2 large red onion, thinly sliced
- 1 cup baby portabella mushrooms, sliced
- 1/2 cup white wine (nothing fancy is necessary, just something you enjoy drinking)
- 1 tsp. dried basil
- 3 cloves of garlic, finely chopped
- 1 Tbsp. soy sauce
- 2 Tbsp. olive oil
- 1/2 cup reduced-fat sour cream
- 2 Tbsp. chopped fresh parsley
- salt and pepper, to taste
How to make it:
- Heat the olive oil in a large skillet. Add the onions and saute on medium heat until translucent and carmelized, 5-10 minutes. Add the mushrooms and saute for another 3 minutes. Add the garlic and dried basil and saute for another 30 seconds.
- Add the white wine, soy sauce, and frozen green beans. Cover and simmer until the green beans are tender. Season to taste with salt and pepper.
- Remove the skillet from the heat and stir in the sour cream and fresh parsley. Serve the stroganoff over hot cooked whole wheat egg noodles or brown rice.