Vegetarian stroganoff
Common food
Photo: Wikipedia
Vegetarian stroganoff is a creamy, savory dish featuring tender mushrooms (or sometimes tofu/tempeh) in a rich sour cream-based sauce, often served over egg noodles or rice. It offers a satisfying umami depth with a velvety texture, while providing a notable protein boost (7.69g/100g) and a balanced profile of healthy fats and carbohydrates.
Calorie split: 18% protein · 28% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, hearty flavor that mimics the richness of the classic meat dish while being entirely plant-based. It's a beloved weeknight staple for its quick preparation and ability to satisfy both vegetarians and omnivores.
⚠️ Watch-outs & how to enjoy it better
The sour cream sauce can be high in sodium and saturated fat, which may concern those monitoring blood pressure or heart health. To counteract this, use low-sodium broth, opt for reduced-fat sour cream or a cashew cream alternative, and pair the dish with a large side of steamed greens to add volume and nutrients.
Key benefits
- Good source of plant-based protein from mushrooms or soy
- Rich in B vitamins and minerals like selenium and potassium
- Contains dietary fiber (2.6g/100g) for digestive health
- Lower in saturated fat than traditional beef stroganoff
- Versatile base for adding other vegetables like peas or spinach
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original beef stroganoff is named after the Stroganov family, a prominent 19th-century Russian aristocratic dynasty, and the vegetarian version gained widespread popularity in the West during the health food movement of the 1970s.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 167 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 10.0 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 82.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 120 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 460 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 11.2 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 55.0 ug |
| Folic acid | 3.0 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 17.0 mg |
| Vitamin B-12 | 0.80 ug |
| Vitamin B-12, added | 0.78 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 9.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 13.0 mg |
FAQ
Can I make it vegan?
Yes, substitute the sour cream with a plant-based alternative like cashew cream, coconut cream, or a commercial vegan sour cream. Ensure your broth is also vegan.
What's the best mushroom to use?
Cremini (baby bella) mushrooms are ideal for their meaty texture and deep flavor. A mix of cremini, shiitake, and oyster mushrooms adds complexity.
How can I reduce the fat content?
Use a low-fat sour cream or yogurt, and sauté the mushrooms in vegetable broth instead of butter or oil. You can also blend in silken tofu for creaminess with less fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.67 kcal/g · 18% calories from protein · 2.6 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.