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    You are in: Home / Recipes / Creamy Mushroom Alfredo Sauce Recipe
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    Creamy Mushroom Alfredo Sauce

    Creamy Mushroom Alfredo Sauce. Photo by magpie diner

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    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    15 mins

    30 mins

    Heather Nauta's Note:

    This creamy mushroom alfredo sauce recipe is simple and delicious. By using zucchini as the base, you get a mushroom sauce that is full of nutrients and low-fat. You can serve this sauce over any whole grain or noodle, or even a sauteed vegetable, but I have served it over millet. This is a creamy, satisfying dish that doesn’t make you feel tired and sluggish.

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    Units: US | Metric



    1. 1
      If making millet, rinse and drain it, and add 2 cups of water for your 1 cup of millet. Sprinkle sea salt in the water, bring it to a boil and simmer on low for 20 minutes, or until dry and fluffy.
    2. 2
      Meanwhile, heat a pan to medium heat. Add the oil and the sliced mushroom tops. Reserve the stems for the sauce. Saute the mushrooms for a few minutes while you start on the sauce.
    3. 3
      Heat a medium sauce pot, add oil, onion and garlic. Stir to coat, and allow to cook for a few minutes until onions are translucent. Stir in the zucchini and mushroom stems and allow to saute for a few minutes until all the vegetables are starting to soften.
    4. 4
      The next part of this creamy mushroom sauce recipe is to go back to the mushrooms, sprinkle salt on them, and let cook a few more minutes.
    5. 5
      Add the salt, pepper, basil, nutmeg and optional nutritional yeast, and stir to coat the vegetables. Cook until the zucchini is fully softened.
    6. 6
      Go back to the mushrooms and when they are fully cooked pour the wine, water and optional lime juice in the pan to deglaze. Set aside until the sauce is finished.
    7. 7
      Once it is very soft, add the water, coconut milk and lime juice and let simmer for a couple of minutes. Lime juice makes this sauce very light and playful, so if you are looking for a heavier-tasting creamy sauce leave this out and use more coconut milk.
    8. 8
      Blend the vegetables in a blender or food processor until smooth. Stir in the sauteed mushrooms and serve over the fully cooked millet or other grain, garnished with your choice of fresh green herb.

    Ratings & Reviews:

    • on March 05, 2011


      Enjoyed this dish, thought the sauce was great - and obviously full of such good nutrition. I used the optional ingredients of nutr yeast & coconut milk, and the rest as written. If you make the millet part, 1 cup produced a huge amount once cooked, I could have cut that in half for just the two portions. Not that I mind having extra millet leftover of course :) I added a splash of braggs just for a little extra seasoning. Thanks HV!

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    • on September 14, 2011


      I served this over brown basmati rice as I had leftover to use. Also added sweet white wine, also leftover, but had no limes ripe. Topped it with very finely sliced spring (green) onions. Delicious, thanks HV.

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    Nutritional Facts for Creamy Mushroom Alfredo Sauce

    Serving Size: 1 (647 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 634.6
    Calories from Fat 143
    Total Fat 15.9 g
    Saturated Fat 7.3 g
    Cholesterol 0.0 mg
    Sodium 334.9 mg
    Total Carbohydrate 107.2 g
    Dietary Fiber 13.4 g
    Sugars 24.0 g
    Protein 18.4 g

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