Anti-Inflammatory Mushroom Shallot Gravy (Creamy & Dairy-Free Option)
Description
This anti-inflammatory mushroom shallot gravy is silky, savory, and deeply umami-rich. Made with caramelized shallots, earthy mushrooms, and healing spices, it’s a plant-forward comfort food sauce that supports gut health and reduces inflammation—without sacrificing flavor. Perfect for holidays, weeknight meals, or clean eating lifestyles.
Key benefits:
✔ Anti-inflammatory ingredients
✔ Gluten-free & vegan adaptable
✔ No refined sugar
✔ Heart-healthy fats
✔ Comfort food meets functional nutrition
🧄 Ingredients (Serves 4–6)
Base Ingredients
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2 tbsp extra virgin olive oil (anti-inflammatory fat)
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2 large shallots, finely sliced
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12 oz mushrooms (cremini or button), sliced
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3 cloves garlic, minced
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2 tbsp fresh parsley, chopped
Gravy Body
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2 tbsp arrowroot starch or whole-wheat flour
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1½ cups low-sodium vegetable broth
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½ cup unsweetened oat milk or almond milk
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1 tbsp tamari or coconut aminos
Anti-Inflammatory Seasoning
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½ tsp turmeric powder
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¼ tsp freshly ground black pepper (boosts turmeric absorption)
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½ tsp thyme (fresh or dried)
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¼ tsp rosemary
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Sea salt to taste
Optional Flavor Boosters
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1 tsp nutritional yeast (adds umami + B vitamins)
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½ tsp Dijon mustard
👩🍳 Instructions
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Sauté Shallots
Heat olive oil in a skillet over medium heat. Add shallots and cook 5–7 minutes until soft and golden. -
Cook Mushrooms
Add mushrooms and cook until browned and moisture evaporates (about 8 minutes). -
Add Garlic & Spices
Stir in garlic, turmeric, thyme, rosemary, and black pepper. Cook 30 seconds until fragrant. -
Thicken the Gravy
Sprinkle arrowroot or flour over the mixture and stir well. -
Simmer
Slowly whisk in vegetable broth and plant milk. Add tamari. Simmer 5–7 minutes until thick and creamy. -
Finish
Stir in parsley and optional nutritional yeast or Dijon. Adjust salt to taste.
🍽️ Serving Suggestions
This healthy mushroom gravy pairs beautifully with:
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Mashed potatoes or sweet potatoes
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Roasted vegetables (cauliflower, carrots, Brussels sprouts)
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Lentil loaf or veggie burgers
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Brown rice or quinoa bowls
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Whole-grain toast or biscuits
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Holiday plant-based mains (Thanksgiving & Christmas friendly)
🔄 Variations
🌱 Vegan & Dairy-Free
Already vegan if using plant milk and arrowroot.
🌾 Gluten-Free
Use arrowroot or cornstarch instead of flour.
🥛 Extra Creamy
Add 2 tbsp cashew cream or coconut cream.
🔥 Immune-Boosting
Add grated fresh ginger or a pinch of cayenne.
🍄 Wild Mushroom Gravy
Use shiitake, oyster, or porcini mushrooms for deeper umami.
❓ Related Questions (SEO-Friendly)
Is mushroom gravy anti-inflammatory?
Yes—mushrooms, olive oil, turmeric, and shallots all help reduce inflammation.
Can I meal-prep this gravy?
Absolutely. Store in the fridge up to 4 days or freeze for 2 months.
Is this gravy healthy for gut health?
Yes! Mushrooms support the microbiome and arrowroot is gentle on digestion.
Can I use this for weight loss meals?
Yes—low in calories, high in flavor, and very satiating.
🧮 Nutrition (Approx. per serving)
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Calories: 110
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Fat: 6g
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Carbs: 11g
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Fiber: 2g
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Protein: 3g
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Sodium: ~220mg
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Anti-Inflammatory Score: ⭐⭐⭐⭐☆
🧠 Final Thoughts
This anti-inflammatory mushroom shallot gravy proves that healthy comfort food can be indulgent, nourishing, and deeply satisfying. Whether you’re eating clean, managing inflammation, or just craving a cozy sauce that hits, this recipe delivers flavor, function, and flexibility.
