Heart-Healthy Creamy Taro with Mushrooms
Indulge in a wholesome twist on comfort food with our Heart-Healthy Creamy Taro with Mushrooms. This creamy, vegan dish combines the nutty richness of taro root with the earthy umami of shiitake mushrooms, all enveloped in a luscious sauce made from unsweetened almond milk and nutritional yeast. Enhanced with fragrant garlic, fresh thyme, and a hint of black pepper, this recipe is perfect for anyone seeking a plant-based meal packed with flavor and nutrients. Low in sodium yet big on taste, this dish is ideal for heart-conscious eating. Ready in under an hour, it makes a delightful main course or a cozy side for grains like quinoa or brown rice, with its vibrant parsley garnish adding the perfect finishing touch.
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Recipe Information
Ingredients
- 500 grams taro root
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 cloves, minced garlic
- 200 grams, sliced shiitake mushrooms
- 1 cup low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons nutritional yeast
- 1 teaspoon fresh thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 1 tablespoon, chopped fresh parsley
Instructions
Peel the taro root and cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the chopped onion and saute for about 3 minutes until softened.
Stir in the minced garlic and shiitake mushrooms, cooking for another 5 minutes or until the mushrooms are tender.
Remove the vegetables from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and the cubed taro. Saute for 5 minutes, stirring occasionally.
Pour in the vegetable broth and bring to a simmer. Cover the skillet and let the taro cook for 15-20 minutes, or until tender.
In a small bowl, whisk together the almond milk and nutritional yeast until smooth.
Once the taro is tender, return the mushroom mixture to the skillet.
Stir in the almond milk mixture, thyme, black pepper, and sea salt. Cook for another 5 minutes, allowing the sauce to thicken.
Taste and adjust seasoning if needed.
Garnish with fresh parsley before serving.
Serve hot as a main dish or an accompaniment to your favorite grain.
Nutrition Facts
Calories |
1208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1542 mg | 67% | |
| Total Carbohydrate | 213.7 g | 78% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 15.5 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 713 mg | 55% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 4382 mg | 93% | |
*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.
