• Becky Berberich

Fat-free Peppered Mushroom Gravy

I hesitated on calling this 'Fat-free' Peppered Mushroom Gravy (even if it is) because you might think it's not tasty... BUT IT IS. I promise. It's everything you'd want in a gravy without any of the butter.

Fat free also still conjures up for me images of the late 1980's where the 'no fat' weight loss craze was sweeping the nation. Fat free crackers and fat free yogurt for lunch. Fat free sour cream on your as fat free as could be turkey tacos. Shit like that.

Fast forward to 2010ish and FATS ARE GOOD. People are screaming it from the treetops. Monounsaturated! Polyunsaturated! Lower your LDL! Raise you HDL! But, I have a feeling, like most things we will reach a middle ground.

Research has actually shown that patients with cardiovascular disease did not actually benefit from being put on a 'good' fat diet. In fact, their symptoms of the disease (clogged and hardened arteries) stayed the same when they switched the fat in their diet to 'good' fats.

On the other hand, those who were switched to plant-based low fat diets actually reversed symptoms of their heart disease. Again... I have heart disease in my family so I'm kinda interested in seeing what I can do about it.

Enter my general diet of not additional fats unless it's already in the food, like avocados, nuts, or seeds. Thus, the mushrooms, onions, beans, and stock that make up this recipe contained not fat, thus it is fat free.

This recipe is super simple and can be made in about 15 minutes. The WHOLE RECIPE is only 320 calories, meaning that you can literally sit and eat as much gravy as you want. I'm just saying.

The ingredients, as show in the worst shadowed picture in the world below, are very minimal.

I also have a REALLY EXCITING new thing... dun dun daaaaaaaaa: A video that goes with the recipe!

I did it!! I started making videos to go with my recipes *insert me jumping up and down here*

I really love blogs that have videos that go with them and this didn't take too long to do. I'm very happy with how it turned out for a first attempt, and I'm learning and they'll only get better from here.

Now to the written recipe...


- 20 oz sliced crimini mushrooms

- 1/2 large yellow onion

- 1/2 cup white beans

- 1 Tbs soy sauce.

- 2 tsp garlic minced

- 2 tsp garlic

- salt to taste


Step 1: Finely dice onions and rough chop all mushrooms. Put large pan on medium heat.

Step 2: Transfer all veggies into pan and sauté, stirring frequently, until a lot of dark liquid has come out of the mushrooms. Add soy sauce about 3 minutes in to sautéing.

Step 3: Pour liquid into blender and return mushrooms to heat to continue to cook down. Add a little water at the end to clean bottom of pan of any stuck mushrooms. Add in garlic, pepper and salt, and keep sautéing for another 3-5 minutes.

Step 4: Add 3/4 of mushroom and onion mixture to blender. Add beans to blender. Blend until smooth. Add more water if needed a little at a time.

Step 5: Return blender mixture to pan with remaining mushrooms and stir together.

Serve over biscuits, dip bread into it, drink it like soup. All of these are things I've done in the two times I've made this recipe this week. It's so good and so light in calories I don't even feel guilty.

Nutritional Information. Servings 4, Serving size 3/4 of a cup. Calories 80. Fat 0 g, Fiber 4.6 g, Protein 6.8 g, Carbohydrates 12.2 g

Those are some bad ass stats if I do say so myself. Flour and butter aren't gonna get you that much fiber or protein for the amount of calories and sheer quantity that this gravy can. Who says kitchen experimentation never led to anything good?

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