Jen’s Mushroom Gravy (oil-free)

Jen’s Mushroom Gravy :: The BEST gravy I’ve personally ever created and it just so happens to be the healthiest.

vegan, oil-free, gluten-free & flour-free.

Since I started my “most recent” weight loss journey, I set out to create, low calorie dense, clean & healthy comfort food.

What is more comforting than gravy?

Maybe the mashed potatoes but the real question is, how do we make it “weight loss” food?

Let’s, first, go through the ingredients list.

Mushrooms. Use white or portabella.

Onion. Use white, yellow or sweet.


Cannelini Beans.

Seasonings. Dried parsley, onion powder, dried thyme, dried rosemary, black pepper, nutritional yeast, white miso and soy sauce.

All of these foods aside from the small amount of cannellini beans are non-starchy vegetables Non-starchies are the most low-calorie dense foods meaning you can eat more for less calories. I do not include oil or flour. These two are major factors in making typical vegan gravy not so waist friendly and here we have eliminated them. The most shocking for me is being able to combine these ingredients in a way that gives so much flavor.

As I’ve said a time or two, I could drink this stuff.

Let’s create this goodness!

We start by water sautéing (not oil sauté) the onion. Add garlic and seasonings continuing to water sauté. Add mushrooms, white beans and water. Bring to a simmer. Cover with a lid for 5 minutes. Take the lid off stir. Continue to simmer for 5 more minutes. Let it cool a bit then add to blender. Blend until you have a silky gravy goodness. Serve warm.

How to serve with your Mushroom Gravy

  • on top of Mashed Potatoes
  • on a Shepherds Pie
  • on top of a Poutine. For those of you not familiar, this is a Canadian dish where you top fries with cheese and then gravy.
  • on Disco Fries – aka New Jersey’s version of French fries and gravy.
  • in a Vegan Pot Pie
  • on top of Biscuits
  • on top of anything you would have at Thanksgiving

Jen’s Mushroom Gravy

Recipe by Jen HortonCourse: MainDifficulty: Easy


1/2 c. servings
Prep time


Cooking time





The BEST Gravy I’ve ever created and it just so happens to be the healthiest; vegan, oil-free, gluten-free & flour-free.


  • white or portabella mushrooms, 8 oz container – rinse each cap(stem intact), slice then give a rough chop

  • yellow, white or sweet onion, 1/2 cup diced small

  • garlic, 4 cloves minced

  • cannellini beans, 1/2 cup drained & rinsed

  • soy sauce or tamari (gluten free), 2 tbsp

  • nutritional yeast, 2 tbsp

  • white miso, 1 tbsp

  • dried parsley, 1/2 tsp

  • onion powder, 1/2 tsp

  • dried thyme, 1 tsp

  • dried rosemary, 1 tsp

  • black pepper, 1/4-1/2 tsp (1/2 tsp if you like a peppery note on the back of your tongue)

  • water, 1 cup + enough to water sauté


  • In a non-stick sauté pan over medium heat, water sauté your onions until they are slightly caramelized (approximately 5-8 minutes).
    To water sauté, let the onions cook. When they slightly stick to the pan, add a couple tablespoons of water then stir–essentially deglazing the pan. Continue to do this until the onions are slightly caramelized.
  • Add garlic, soy sauce, nutritional yeast, dried parsley/thyme/rosemary, onion powder, black pepper and a splash of water. Stir to make a paste. Continue to stir and cook for 1-2 minutes. Adjust temperature to not burn the garlic if need be.
  • Add mushrooms, white beans and 1 cup water. Stir.
  • Bring to a light simmer. Cover for 5 minutes.
  • Uncover. Stir. Cook for another 5 minutes; stirring often.
  • Take off heat & let cool a couple of minutes.
  • Pour into a blender. Add white miso.
  • Blend until you reach a silky smooth consistency.
  • Serve warm or cold.


  • 1/2 cup serving: Cal 69 | Fat .7G | Carb 11.4G | Prot 6.4G
  • Low Calorie Density: 162 Calories/lb.

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