Guilt-Free Mushroom Gravy

Guilt-Free Mushroom Gravy

Growing up, my mom would make a gravy that would make your taste buds stand up on your tongue.  We would eat gravy on everything... Every animal product that was cooked had my momma's amazing and flavorful gravy all over it, and it was good! 

Frankly, as a vegan, I never thought I would taste gravy again.  Really! Until... I came up with a recipe that I've been using for the last ten years.  Typically, during the Thanksgiving holiday, I'd make a traditional gravy and a guilt-free mushroom gravy (for me).  I have good news for you, my health conscious friend.  Fret not, you can enjoy gravy and still be considered incredibly healthy.

Check it out.


- 1 medium-sized red onion (diced)

- 1/2 cup of Spelt flour (you can use wheat but I prefer spelt due to the health benefits)

- 1/4 - 1/2 cup of Nutritional Yeast

- 2 cups of lukewarm water (depending on how thick you want the gravy --- you may need more water)

- 1  1/2 cup of portobello mushrooms (sliced)

- Sea salt to taste (I prefer pink Himalayan sea salt due the high mineral content in the salt)

- 1-2 tsp of Dried Basil

- 1 tsp of Garlic Powder

- 1 tsp of Cumin

- 2-3 tsp of Bragg Liquid Aminos

- 1/4 cup of Grape Seed Oil (this oil can be heated without becoming toxic)


1.  Use a large sauce pan.

2.  Pour your grape seed oil in the pan and allow it to heat up.  The oil is for the onions and for the flour to help you develop a pasty rue.

3.  Place the diced red onion in the pan and allow the onions to cook until they are slightly light brown.

4.  Slowly pour the flour into the pan with the onions, while stirring everything into a pasty rue.  If you need more oil, don't hesitate to add it.  But remember it should have a sticky looking consistency.

5.  Here's the chef-like technique that you need. :)  With your stirrer in one hand, pick the 2 cups of water up with the other hand.  Pour the lukewarm water slowly into the pan, while still stirring.  The water will seem like it disappears (because the pan is hot) but slowly continue pouring water until it starts looking like gravy.  CAUTION:  Don't pour the water to fast into the pan.  This will cool off the pan, slow down the gravy from forming, and turn your gravy into brown water.  However, if you make this mistake, fear not... just wait until it thickens but don't add anymore water.

6.  Keep stirring.

7.  Add your sea salt, nutritional yeast, garlic powder, liquid aminos, cumin and basil.

8.  Add sliced portobello mushrooms.

9.  Keep stirring and make sure your heat is now on low for a simmer.

10.  Taste it periodically, and add whatever you may think it needs.  I typically have to add sea salt.

11.  When you're ready to eat, pour this gravy over anything and then say, "Thank you Momma!"

Blessings to you, your family and those who dine with you!