This Bourguignon Mushroom Stew with Cauliflower Mash is a savory dish. We make this mash with butter, vegetable broth, mushrooms, tomato paste, black pepper, onion, coconut aminos, garlic, red wine, and xanthan gum. You don’t have to buy them all from stores because you may already have a few components in your kitchen storage space. We make this mash in at least fifty-five minutes. This mash contains 320 calories and 12 g of net carbs. This Bourguignon Mushroom Stew with Cauliflower Mash is perfect for breakfast, lunch, sides, appetizers, and dinners. We can easily make this mash earlier, as it freezes perfectly for forty to sixty days. You can serve this cauliflower mash with Roasted Brussels Sprouts, Grilled Tofu Steaks, or Shaved Parmesan.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Course: Main Course
- Calories: 340 kcal
- Diet: Keto
- Prep duration: Twenty minutes
- Cuisine: French
- Cook duration: 35 minutes
- Portion size: 1½ cups stew + 1 cup cauliflower mash
- Cooking mode: Stovetop
- Total servings: 4
- Difficulty level: Normal
- Overall time: 55 minutes
TOOLS:
- Dutch oven
- Medium saucepan
- Immersion blender
- Cutting board
- Knife
- Wooden spoon
- Measuring cups and spoons
INGREDIENTS:
MUSHROOMS BOURGUIGNON:
- 600 g mixed mushrooms
- 2 tbsp butter
- ½ tsp onion powder
- 2 cloves of garlic
- 1¼ cups vegetable broth
- 1 tbsp tomato paste
- Red wine vinegar, one teaspoon
- 1 tsp thyme
- 1 bay leaf
- ½ tsp black pepper
- ½ tsp salt
- ½ tsp xanthan gum
KETO CAULIFLOWER MASH:
- One medium head of cauliflower
- ¼ cup heavy cream
- Butter, two tbsp
- ¼ cup grated Parmesan
- ½ tsp salt
- ¼ tsp black pepper
INGREDIENT NOTES:
RED WINE:
- Red wine has a strong acidity and flavor. Vegetable broth with a teaspoon of red wine vinegar can be substituted.
VEGETABLE BROTH:
- The vegetable broth gives the mash a watery base and a fragrant flavor. We can use homemade stock or mushroom broth in its place.
XANTHAN GUM:
- The thick texture is achieved by using this gum. Instead, you can use ground chia seeds.
PARMESAN CHEESE:
- Parmesan cheese adds a salty texture and umami flavor. For a rich, savory flavor, you can also use nutritional yeast.
HEAVY CREAM:
- This mash has a creamy texture thanks to the heavy cream. High-fat coconut cream is an alternative.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Lightly warm the butter in a Dutch oven.
- Include mushrooms in the batches.
- Slowly cook till it releases moisture & is completely brown, then put aside.
- Then cook the onion in a similar pot till translucent.
- Include garlic & cook for thirty seconds.
- Mix in the tomato paste & cook till its texture become dark lightly.
- Use red wine to deglaze, scraping off any browned bits.
- Slowly cook for four minutes to lightly decrease.
- Include the salt, broth, pepper, thyme, & bay leaf.
- Add back mushrooms to a pot.
- Slowly cook without covering for twenty minutes till the sauce becomes thick.
- If you want to make a thick sauce, carefully mix the xanthan gum with a tbsp. of water.
- Slowly cook for two minutes.
- Cut off the bay leaf.
- We steam the cauliflower for twelve minutes till properly tender.
- Strain it completely to reduce extra water content.
- Mash with salt, butter, pepper, cream, & Parmesan till they are smoother.
- Serve mushroom bourguignon on hot cauliflower mash.
TIPS:
- Decrease the quantity of sauce before including thickeners.
- Don’t crowd the pan too much to avoid steaming.
- Cook the mushrooms properly for a normal flavor.
- Perfectly strain the cauliflower to avoid water content in the mash.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Tofu Steaks
- Pan-Seared Halloumi
- Herb Butter Chicken
SIDES:
- Garlic Sautéed Spinach
- Roasted Brussels Sprouts
- Zucchini Ribbons
GARNISHES:
- Fresh Parsley
- Truffle Oil Drizzle
- Shaved Parmesan
STORAGE INFORMATION:
FRIDGE:
- Put it in a closed dish and stock for three days at 4 degrees Celcius.
FREEZER:
- Store this stew for almost forty to sixty days.
FAQs:
Can I make this cauliflower mash with non-dairy products?
- Yes, you can make it vegan by utilizing dairy-free items.
May I include beef?
- Sure, you can use cubes of browned beef for a regular taste and adjust the macros as you want.
Is this cauliflower mash good for keto?
- Yes, it is perfect for keto, as we utilize all the keto items.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Calories: 320 kcal
Sodium: 520 mg
Net carbs: 5 g
Fiber: 3 g
Sugar: 5 g
Fats: 25 g
Proteins: 10 g
Portion size: 1½ cups stew + 1 cup mash
Total carbs: 8 g
