A healthy Mushroom Gravy recipe

Healthy mushroom gravy recipe

Here’s a delicious and healthy mushroom gravy recipe for you.

And yes, you can have healthy gravy!

Gravy is one of those foods that I love, but if I eat the traditional version, it doesn’t make me feel so good. So this recipe was a real revelation for me.

It tastes great, it can be as thick or thin as you like, and it’s got very little fat.

So you can pour it over your nut loaf, veggies or other goodies with a guilt-free conscience and tickled tastebuds. Yeah!

Makes 3 cups/720ml of gravy, to serve 4 as a sauce to top a nut loaf or ‘burgers’, ‘rice’ or other dish.

My healthy Mushroom Gravy recipe

You will need:

A blender or hand blender


  • 1 cup/26g dried mushrooms, soaked in 2 cups/480ml warm water (reserve the soak water, you’ll add that too)
  • 1 tablespoon tahini
  • ½ tablespoon olive oil
  • ½ tablespoon lemon juice
  • 1 clove garlic, chopped, or ½ teaspoon garlic powder
  • 1 teaspoon maple syrup, honey or xylitol, or 1 pitted date
  • 2 teaspoons soy sauce (nama shoyu, tamari, or Bragg’s Liquid Aminos)
  • ½ teaspoon sage
  • ½ teaspoon rosemary
  • ½ teaspoon thyme
  • ½ teaspoon sea salt
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper (optional)

How you do it

Blend all ingredients, check the consistency, heat gently, and serve. That’s it!

Rocking Raw Chef tips

  • This recipe makes a fairly thick gravy, but if you like it thinner, simply add a bit more water. Easy!
  • Heat it gently on the stove. It should be warm but not so hot that you can’t keep a finger in it comfortably (that’s the “hot but still raw” test).
  • I’ve used this recipe with shitake mushrooms and it has come out quite well, with a nice ‘smoky’ flavor. Any kind of dried mushrooms will do though.
  • Any leftover gravy will keep in the refrigerator for at least three days.

And what’s more…

This healthy mushroom gravy recipe is featured in my 5-Minute Mains, along with recipes for Italian Pasta, Korma Curry, Moroccan Tomato Soup, and more.

Enjoy your healthy mushroom gravy!

And of course, let me know what you think in the comments!

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