Heart-Healthy Creamy Garlic Mushroom Sauce
Indulge in the rich, satisfying flavors of this Heart-Healthy Creamy Garlic Mushroom Sauce—crafted with wholesome ingredients and a focus on wellness. This velvety sauce features tender cremini mushrooms sautéed to perfection with fragrant garlic, all enveloped in a creamy blend of low-sodium vegetable broth and unsweetened almond milk. A touch of whole wheat flour ensures a luscious texture without the heaviness, while hints of dried thyme, lemon juice, and fresh parsley elevate its vibrant taste. Perfect for drizzling over roasted veggies, whole grain pasta, or grilled protein, this recipe delivers both indulgence and nutritional balance. Ready in just 30 minutes, it’s a guilt-free addition to your meal rotation! Keywords: heart-healthy sauce, creamy mushroom recipe, garlic mushroom sauce, low-sodium cooking, plant-based creamy recipes.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 300 grams cremini mushrooms, sliced
- 1 cup low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 1 tablespoon whole wheat flour
- 1 tablespoon lemon juice
- 0.5 teaspoon dried thyme
- 0.25 teaspoon black pepper
- 0.5 teaspoon sea salt
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant.
Stir in the sliced mushrooms and cook for about 5-7 minutes until the mushrooms are tender and have released their juices.
In a separate bowl, whisk together the vegetable broth, almond milk, and whole wheat flour until smooth.
Pour the mixture into the skillet with the mushrooms, stirring constantly to avoid lumps.
Bring the sauce to a gentle simmer and add the lemon juice, dried thyme, black pepper, and sea salt.
Let the sauce simmer for an additional 5-7 minutes until it has thickened to your desired consistency.
Stir in the fresh parsley just before serving to retain its bright color and flavor.
Taste and adjust the seasoning if necessary, then serve the sauce warm over your favorite dish.
Nutrition Facts
Calories |
417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1473 mg | 64% | |
| Total Carbohydrate | 24.8 g | 9% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 7.6 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 484 mg | 37% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1405 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
