Recipes with gravy are usually full of saturated fat from meat and butter. This version has none of the unwanted fat but lots of flavors that kids and adults will love.
Reprinted from The China Study Family Cookbook (BenBella Books, 2017).
Ingredients
Ingredients
⅓ cup
whole wheat pastry flour
1 large
yellow onion, thinly sliced
3 large
bell peppers, seeded and thinly sliced
1 pound
portobello mushroom caps, cut into ½-inch slices
6
garlic cloves, minced
1 Tbsp
dried basil
2 tsp
dried thyme
1 tsp
dried marjoram
1 28-ounce
can crushed tomatoes
1 cup
unsweetened plant-based milk
1 Tbsp
white miso
1 Tbsp
nutritional yeast
Sea salt and black pepper to taste
4 cups
cooked brown rice or mashed potatoes
Instructions
Instructions
1. Sprinkle the flour in a small skillet and toast it over medium-low heat until it starts to turn brown and becomes fragrant. Set aside.
2. Sauté the onion, bell peppers, and mushrooms in a large saucepan over medium-high heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic, basil, thyme, and marjoram, and cook for another minute.
3. Add the crushed tomatoes and reduce the heat to medium. Cover the pan and cook for 15 minutes.
4. In a blender, puree the toasted flour, plant-based milk, and white miso. Add the mixture to the pan with the vegetables, along with the nutritional yeast. Season with sea salt and black pepper to taste, and cook until a gravy develops, about 5 minutes.
5. Serve over brown rice or mashed potatoes.
Cooking Tips
Cooking Tips
1. Toasting flour is tricky because it goes from fragrant to burned in a split second. Don’t walk away from the stove for even a minute.
2. While the color of the three different bell peppers is preferred, when only green bell peppers are available, they can be used instead. But remember, we eat with our eyes as well as our sense of smell and our taste buds, so how a dish looks is part of how it tastes.
