1 small | Onions, raw (organic?) (1.6 oz) |
1 clove | Garlic (organic?) (0.11 oz) |
1 large | Cultivated mushrooms, raw (organic?) (1.7 oz) |
1 tbsp | Rapeseed oil, refined (organic?) (0.49 oz) |
100 ml | Table wine, red (raw?, organic?) (3.5 oz) |
2 ⅛ oz | Plums, dried, uncooked, raw? (organic?) |
200 ml | Vegan vegetable stock, organic? (7.0 oz) |
1 leaves | Bay laurel (raw? organic?) (0.01 oz) |
1 | Allspice, seeds (raw?, organic?) (0.00 oz) |
½ | Cinnamon stick (cinnamon stick, cinnamon, raw?, organic?) (0.14 oz) |
1 | Juniper berries (raw, organic?) (0.00 oz) |
80 ml | Drinking water, raw (organic?) (2.8 oz) |
2 tsp | Reduced salt soy sauce (Genen-Shoyu, organic?, raw?) (0.37 oz) |
1 tsp | Yeast flakes: noble yeast, nutritional yeast, yeast powder (raw?, organic?) (0.05 oz) |
1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
1 dash | Black pepper (organic?, raw?) (0.00 oz) |
Preparation
Peel and finely chop the onions and garlic. Clean and dice the mushrooms.
Preparation of the winter vegan gravy
Heat the oil in a pan and sauté the onion, then the garlic and the mushrooms.
Deglaze with red wine and add the dried plums.
Puree everything finely with a hand blender (if necessary, pour the sauce base into a tall measuring cup to avoid splashing).
Finishing the sauce
Add the remaining ingredients (except the yeast flakes) to the sauce base in the pot and simmer over low heat for about 15-20 minutes.
Finally, add the yeast flakes and season with salt and pepper. Add a little more water if necessary to achieve the desired consistency.
Before serving, remove the bay leaf, allspice, cinnamon stick(s) and juniper berry(s).
Shelf life: The sauce will last for 3 days in the fridge. However, you can also freeze it. Then it will last longer.
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
---|---|---|
Energy | 111 kcal | 5.5% |
Fat/Lipids | 3.9 g | 5.6% |
Saturated Fats | 0.33 g | 1.6% |
Carbohydrates (inc.dietary fiber) | 14 g | 5.3% |
Sugars | 7.2 g | 8.0% |
Fiber | 2.4 g | 9.4% |
Protein/Albumin | 1.5 g | 3.0% |
Cooking Salt (Na:135.8 mg) | 345 mg | 14.4% |
Essential micronutrients with the highest proportions | per person | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 17 µg | 22.0% |
Sodium, Na | 136 mg | 17.0% | |
Min | Manganese, Mn | 0.33 mg | 16.0% |
Vit | Thiamine (vitamin B1) | 0.17 mg | 15.0% |
Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.28 g | 14.0% |
Elem | Potassium, K | 245 mg | 12.0% |
Min | Copper, Cu | 0.11 mg | 11.0% |
Vit | Riboflavin (vitamin B2) | 0.11 mg | 8.0% |
Vit | Vitamin B6 (pyridoxine) | 0.11 mg | 8.0% |
Fat | Linoleic acid; LA; 18:2 omega-6 | 0.76 g | 8.0% |
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per person | 2000 kcal |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.28 g | 14.0% |
Linoleic acid; LA; 18:2 omega-6 | 0.76 g | 8.0% |
Essential amino acids | per person | 2000 kcal |
---|---|---|
Tryptophan (Trp, W) | 0.01 g | 5.0% |
Threonine (Thr, T) | 0.03 g | 4.0% |
Valine (Val, V) | 0.05 g | 3.0% |
Isoleucine (Ile, I) | 0.02 g | 2.0% |
Leucine (Leu, L) | 0.04 g | 2.0% |
Lysine (Lys, K) | 0.04 g | 2.0% |
Phenylalanine (Phe, F) | 0.03 g | 2.0% |
Methionine (Met, M) | 0.01 g | 1.0% |
Vitamins | per person | 2000 kcal |
---|---|---|
Vitamin K | 17 µg | 22.0% |
Thiamine (vitamin B1) | 0.17 mg | 15.0% |
Riboflavin (vitamin B2) | 0.11 mg | 8.0% |
Vitamin B6 (pyridoxine) | 0.11 mg | 8.0% |
Niacin (née vitamin B3) | 0.96 mg | 6.0% |
Folate, as the active form of folic acid (née vitamin B9 and | 11 µg | 6.0% |
Pantothenic acid (vitamin B5) | 0.33 mg | 5.0% |
Biotin (ex vitamin B7, H) | 2.6 µg | 5.0% |
Vitamin C (ascorbic acid) | 3.3 mg | 4.0% |
Vitamin A, as RAE | 34 µg | 4.0% |
Vitamin E, as a-TEs | 0.21 mg | 2.0% |
Vitamin D | 0.02 µg | < 0.1% |
Vitamin B12 (Cobalamin) | 0.01 µg | < 0.1% |
Essential macroelements (macronutrients) | per person | 2000 kcal |
---|---|---|
Sodium, Na | 136 mg | 17.0% |
Potassium, K | 245 mg | 12.0% |
Phosphorus, P | 39 mg | 6.0% |
Calcium, Ca | 32 mg | 4.0% |
Magnesium, Mg | 16 mg | 4.0% |
Essential trace elements (micronutrients) | per person | 2000 kcal |
---|---|---|
Manganese, Mn | 0.33 mg | 16.0% |
Copper, Cu | 0.11 mg | 11.0% |
Iron, Fe | 0.60 mg | 4.0% |
Zinc, Zn | 0.25 mg | 3.0% |
Selenium, Se | 1.5 µg | 3.0% |
Fluorine, F | 66 µg | 2.0% |
Iod, I (Jod, J) | 2.5 µg | 2.0% |
The wintery vegan gravy with dried plums and cinnamon is an ideal accompaniment to Christmas dishes.
Serving size: We have calculated the amount for 4 people. This is quite generous. If you use less sauce, the amount is also sufficient for 6.
Vegetable stock: A basic distinction is made between broth and stock. Broth serves both as a basic ingredient and as a dish in its own right, whereas stock is a heavily boiled, concentrated, salt-free, and therefore unfinished cooking ingredient. However, depending on the concentration, stock is a very intense flavor carrier. For health reasons, we deliberately choose the low-salt version.
Bay leaves: The shiny, aromatic leaves of the bay laurel can be used fresh or dried. They have a unique piquant, spicy aroma.
Soy sauce: The Japanese call umami the fifth taste. Soy sauce, but also dried mushrooms, contain it. In addition to sweet and salty, bitter and sour, umami stands for a full-bodied taste and thus serves as a natural flavor enhancer.
Allspice: Jamaica is the main growing area for allspice plants. Allspice is particularly popular in Caribbean cuisine. The rich taste is reminiscent of pepper, cinnamon, nutmeg and cloves. This is why allspice is also known as four-spice or all-spice.
Dried fruits are often sulphurized: The sulphur coating helps prevent rotting as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product, while also preserving the colour of the fruit. However, the preservation process destroys some vitamins, such as folic acid, and sulphur can have health consequences for asthmatics and allergy sufferers. It is therefore best to use unsulphured fruit.
The wintery sauce is ideal as a side dish for potatoes, dumplings, gnocchi, vegan roasts and roulades, such as Barbara's Christmas roast and baked savoy cabbage roulades.
Shelf life: The sauce will last for 3 days in the fridge. However, you can also freeze it. Then it will last longer.
Instead of button mushrooms, you can also use dried mushrooms. Soak them for about 15 minutes and then drain the soaking water.
Your own broth / stock: If you would like to prepare your own vegetable broth or vegetable stock, you will find suitable recipes below:
- Instant vegetable broth with carrots, celery and leek
- Organic mushroom vegetable broth with carrots and celery
- Vegan vegetable stock with celery, leek, fennel