{Recipe} Creamy Mushroom Sauce with Spelt Spirals


This simple, quick and tasty recipe uses ingredients that are fridge and pantry ‘staples’ at my house.

My sons aren’t keen on mushrooms, so I don’t even attempt to serve this meal to them. This is a good lunchtime option for Mat and I when the (older) tiny vegans are at school (and pre-school).



(serves 2)

2 cups thinly sliced mushrooms, white or button

2 cloves garlic, crushed

1 can/400ml organic coconut cream

1 Tbsp organic cornflour

1 generous Tbsp chopped, freshly-picked parsley leaves

1/4 tsp salt

1 1/2 tsp dijon mustard

black pepper

2 tsp olive oil, divided

Spelt spirals (or your preferred pasta)


1. Cook the desired amount of pasta according to the directions on the packet. Once cooked, strain and set aside.

2. While the pasta is cooking, heat 1 tsp of olive oil in a medium saucepan. Add the cornflour, and stir with a wooden spoon until the mixture resembles breadcrumbs.

3. Shake the can of coconut cream before opening it. Add the coconut cream gradually, stirring continuously with a whisk, to avoid lumps. Once all the coconut cream has been added, use a wooden spoon to stir the sauce periodically as it thickens. The sauce will take several minutes to thicken. Add the salt, a few grinds of black pepper and the mustard. Mix well. Remove the saucepan from the heat, and set aside. The sauce will thicken further on standing.

4. In a separate saucepan, heat 1 tsp of olive oil. Add the garlic, stirring until fragrant. Then add the mushrooms. Cook them for 3-4 minutes, until they begin to release water.

5. Add the cooked mushrooms and garlic to the sauce and stir well, on a low heat. Bring the sauce to a warm serving temperature. Stir the parsley through just prior to serving.

6. Spoon the spirals into bowls, and top with the mushroom sauce. Decorate with a sprig of parsley, and serve immediately.


The Tiny Vegans’ Verdicts

As I mentioned, this recipe is not popular with most of the tiny vegans. My daughter is the only one who enjoys this meal. Little Baker likes spelt spirals but is not impressed with mushrooms. Yet.

I am hopeful that he will eventually succumb to the charm of mushrooms. My daughter disliked mushies until recent years. Now she is enchanted by buttons and shiitakes. 🙂

Dr. Joel Fuhrman says this about the mighty mushroom:

‘In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (which equates to about one button mushroom per day) had a 64% decreased risk of breast cancer.

All types of mushrooms have anti-cancer properties. Plus, mushrooms are unique in that they contain aromatase inhibitors — compounds that can block the production of estrogen.

Aromatase inhibitors are thought to be largely responsible for mushrooms’ preventive effects against breast cancer. Even the most commonly eaten mushrooms (white, cremini, and Portobello) have high anti-aromatase activity…

Keep in mind that mushrooms should only be eaten cooked: several raw culinary mushrooms contain a potentially carcinogenic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content’.


Ok, fess up! Do you eat raw mushrooms? Did you realise that you were messing with agaritine? 🙂

 Every Monday, I feature a delicious recipe that is enjoyed by [some of the members of ] my own family- I hope your family enjoys it too. 

Ally 🙂


About Ally
Mamma. Vegan. I blog at Made of Stars.

15 Responses to {Recipe} Creamy Mushroom Sauce with Spelt Spirals

  1. narf77 says:

    I adore mushrooms and eat them a lot. We buy bags of spent mushroom compost (from a local grower) and harvest the second and sometimes third crops of mushies from them. I dehydrate sliced mushrooms after letting them get HUGE and reap the benefits all year. I am still using some I dehydrated last year and then I get to use the compost in my garden. A win-win situation and this recipe is earmarked for scoffing ASAP :). Who say’s vegans don’t eat well?!

    • Ally says:

      Hi Fran. 🙂
      It sounds like mushroom heaven at Serendipity Farm. It’s great that you are able to enjoy them all year round. That is a brilliant use of a dehydrator. 🙂

  2. VegCharlotte says:

    I also adore mushrooms and I’m definitely going to try this recipe. As for raw mushrooms … I used to eat raw mushrooms on salads until I read Becoming Raw! That book alerted to me several dangers of a raw food diet. I found the raw mushroom/agaratine thing to be very interesting, since the two raw cookbooks I’d read both featured lots of mushroom recipes.

    • Ally says:

      I spent the first 30-something years of my life eating raw mushrooms! Oh well….
      Your comment about raw recipe books and mushrooms has reminded me that I have a raw mushroom recipe on this blog! Oh dear.
      I haven’t read Becoming Raw, but I own Becoming Vegan – and it’s great. I know you like it too. Am I correct in thinking that they are bringing out an updated version? I think I read it, somewhere…

  3. justaboutveg says:

    Looks delicious! I’m curious– How strong is the coconut flavor? I use coconut cream all the time in Thai/Pan-Asian-inspired preparations and love it, but have never used it to replace dairy in more American/European style dishes…

    • Ally says:

      Hi! There is just a hint of coconut flavour. I think the mustard does a good job of tempering it.
      I just asked Susykat if she thinks it has a coconut flavour. I’ll be interested to hear what she thinks.
      I adore Thai food too.
      Thanks for taking the time to leave a comment. 🙂

  4. Yum! I love mushrooms, but they were one of my worst enemies as a child. Maybe your sons will grow into them too 🙂

    • Ally says:

      Thank you for giving me hope. 🙂 Tonight’s dinner contained mushrooms but I didn’t serve any out to the boys. Oh well, more for the rest of us!

  5. natarunmore says:

    I needed this thank you!!

  6. susykat says:

    I just made this for dinner! It is so yummy 🙂 Thanks for the recipe! Very simple to make.

  7. Andra Muhoberac says:

    Hi, Alison!
    My family and I love making these type dishes. I usually make mine with almond or soymilk, but coconut milk sounds yum!
    Take care! I love your blog!

  8. This looks great! It’s nice to see a cashew-free version of a vegan cream sauce-definitely making this in the future! 🙂

    • Ally says:

      Hi Gracie,
      Great! I hope you enjoy it. 🙂
      Thanks for commenting, and for following Made of Stars – I really appreciate it.
      Now I’m following you (in a non-creepy way!). 🙂

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