Heart-Healthy Creamy Mushroom Sauce

Elevate your meals guilt-free with this Heart-Healthy Creamy Mushroom Sauce—rich, velvety, and brimming with plant-based goodness. This wholesome recipe swaps heavy cream for nutrient-packed unsweetened almond milk and uses whole wheat flour as a light thickener, making it a perfect companion for pasta, roasted vegetables, or lean proteins. Sautéed garlic, onions, and hearty mushrooms form the base of this flavor-packed sauce, which is gently seasoned with dried thyme and freshly chopped parsley for an herby finish. With just 10 minutes of prep and a total cook time of 20 minutes, this low-sodium, dairy-free recipe offers a quick and satisfying way to create a luxurious, heart-healthy dish your family will love. Perfect for weeknights or special occasions, this sauce is proof that comfort food can also nourish!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 2 pieces Garlic cloves, minced
• 1 medium Yellow onion, finely chopped
• 12 ounces Mushrooms, sliced
• 1 cup Low-sodium vegetable broth
• 1 cup Unsweetened almond milk
• 2 tablespoons Whole wheat flour
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Dried thyme
• 2 tablespoons Fresh parsley, chopped
• 0 teaspoons Salt (optional, to taste)

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the minced garlic and chopped onion to the skillet, stirring occasionally for about 2-3 minutes until the onion becomes translucent.

Step 3

Add the sliced mushrooms to the skillet and cook for about 5 minutes, stirring frequently, until the mushrooms become tender.

Step 4

In a small bowl, whisk together the almond milk and whole wheat flour until smooth. This will help thicken the sauce.

Step 5

Pour the vegetable broth into the skillet with the mushroom mixture. Stir well.

Step 6

Gradually add the almond milk and flour mixture to the skillet, stirring constantly to prevent lumps from forming.

Step 7

Continue to cook the mixture over medium heat until the sauce thickens, approximately 5-7 minutes.

Step 8

Season the sauce with ground black pepper, dried thyme, and salt to taste, if using.

Step 9

Remove the skillet from the heat and stir in the chopped fresh parsley.

Step 10

Serve immediately over your choice of pasta, poultry, or vegetables for a heart-healthy meal.

Nutrition Facts

Serving size	(998.0g)

Amount per serving	% Daily Value*
Calories	489.5

Total Fat 32.6g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 3.3g
Cholesterol 0mg	0%
Sodium 2519.7mg	0%
Total Carbohydrate 40.1g	0%
Dietary Fiber 9.7g	0%
Total Sugars 12.7g
Protein 16.2g	0%

Vitamin D 121.9IU	0%
Calcium 508.6mg	0%
Iron 4.4mg	0%
Potassium 1704.0mg	0%

*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.

Source of Calories

Fat: 56.6%

Protein: 12.5%

Carbs: 30.9%