MUSHROOM, KALE SAUCE

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If you’re seeking a delicious and nourishing addition to your meals, this Mushroom Kale Sauce will quickly become a favorite in your kitchen. The creamy coconut milk blends beautifully with earthy mushrooms and vibrant kale, making for a rich sauce that’s both comforting and packed with nutrients. Whether you’re following the Autoimmune Protocol (AIP), gluten-free, or dairy-free diet, this recipe checks all the boxes, offering a flavorful, wholesome option that everyone can enjoy.

This sauce is versatile enough to pair with roasted meats, vegetables, or even a grain-free pasta dish. It’s perfect for anyone looking to add a satisfying and nutritious element to their meals while keeping things simple and easy. Best of all, it’s made with ingredients that are free from preservatives, additives, and artificial ingredients, making it both a healthy and delicious choice.

Ingredients:

To make this Mushroom Kale Sauce, you’ll need the following simple yet nutrient-dense ingredients:

  • 35 oz mushrooms (about 1 lb or 1 kg): Mushrooms bring a deep umami flavor to the sauce, along with antioxidants and essential minerals like potassium and selenium.
  • 1 bunch kale (~200g): Kale is packed with vitamins A, K, and C, and provides a great source of fiber. It adds both nutrition and texture to the sauce, making it hearty and satisfying.
  • 2 tbsp avocado oil: Avocado oil is rich in healthy fats and has a high smoke point, making it perfect for sautéing. It helps cook the mushrooms and kale without overpowering their flavors.
  • 1/4 tsp salt: A small amount of salt enhances the natural flavors of the mushrooms, kale, and coconut milk.
  • 1 can (400ml) coconut milk (guar gum-free): The creamy texture of coconut milk serves as the base for this sauce, giving it a smooth consistency. Make sure to use guar gum-free coconut milk for an AIP-compliant option.
  • 2 tbsp tapioca flour: Tapioca flour is used to thicken the sauce without the need for dairy or gluten. It helps achieve the perfect creamy consistency.
  • 1/4 tsp garlic powder: Garlic powder adds a savory depth of flavor, complementing the earthiness of the mushrooms and the slight bitterness of the kale.

Why You’ll Love This Recipe:

  • AIP-Friendly: This Mushroom Kale Sauce is fully compliant with the Autoimmune Protocol (AIP) diet, meaning it’s free from common inflammatory foods like dairy, gluten, and nightshades.
  • Dairy-Free & Gluten-Free: Whether you’re avoiding dairy or gluten, this sauce provides a delicious alternative without sacrificing flavor or texture.
  • Nutrient-Dense: Mushrooms and kale are both nutritional powerhouses, offering a wide range of vitamins, minerals, and antioxidants that support overall health and wellness.
  • Versatile & Easy to Make: The simple ingredients and straightforward preparation make this Mushroom Kale Sauce an easy addition to any meal. It’s quick to prepare and can be used as a topping, a side, or even a main dish when paired with grains or meats.

This Mushroom Kale Sauce is a great way to add a dose of nutrition and flavor to your meals while sticking to AIP principles. With just a few simple ingredients, you can create a rich, creamy sauce that will elevate any dish. Try it today and let us know how you love to use it in your cooking!

MUSHROOM, KALE SAUCE

Course: Sauces and CondimentsCuisine: Mediterranean, AIPDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

15

minutes
Calories

175

kcal

This Mushroom Kale Sauce is not only delicious but also packed with health benefits. The combination of mushrooms and kale provides essential vitamins, minerals, and antioxidants that support immune health and reduce inflammation. The coconut milk adds healthy fats, while tapioca flour thickens the sauce naturally without gluten or dairy. Perfect for those following the AIP, gluten-free, or dairy-free diets, this sauce is a nutrient-dense, flavorful addition to any meal. Enjoy a creamy, nourishing sauce that supports overall wellness!

Ingredients

  • 35 oz mushrooms (about 1 lb or 1 kg)

  • 1 bunch kale (~200g)

  • 2 tbsp avocado oil

  • 1/4 tsp salt

  • 1 can (400ml) coconut milk (guar gum-free)

  • 2 tbsp tapioca flour

  • 1/4 tsp garlic powder

Directions

  • Prepare the mushrooms: Start by cleaning the mushrooms. You can learn how to clean them properly in this guide [How to Clean Mushrooms]. Once they’re clean, slice or chop them as preferred.
  • Cook the mushrooms: Heat 2 tablespoons of avocado oil in a large pan over medium heat. Add the mushrooms, salt, and garlic powder to the pan. Stir occasionally and cook for 5-7 minutes, or until the mushrooms have softened and released their moisture.
  • Add the kale: While the mushrooms are cooking, wash and chop the kale into bite-sized pieces. Add the kale to the pan and stir well. Let the kale wilt down for about 3-5 minutes.
  • Make the sauce: In a separate bowl, whisk together the coconut milk and tapioca flour until smooth. Pour this mixture into the pan with the mushrooms and kale. Stir well to combine. Allow the sauce to simmer for an additional 3-5 minutes until it thickens and becomes creamy.
  • Serve and enjoy: Once the sauce has reached your desired thickness, remove it from the heat. Serve this delicious Mushroom Kale Sauce over your favorite AIP-friendly dishes such as roasted meats, vegetables, or as a creamy topping for grain-free pasta.

Recipe Video

Notes

  • Avoid washing mushrooms directly under water as they absorb moisture quickly. Instead, gently wipe them with a damp cloth or use a mushroom brush for best results.
  • Be sure to remove the tough stems from the kale before chopping to avoid a chewy texture. Baby kale can be used as an alternative for a softer texture and milder flavor.
  • Whisk the tapioca flour thoroughly into the coconut milk before adding it to the pan. This ensures a smooth, lump-free sauce. If you prefer a thicker consistency, let the sauce simmer a bit longer.
  • If you want more depth, consider adding a splash of coconut aminos (AIP-friendly) or a pinch of nutritional yeast for a slightly cheesy flavor.
  • If you don’t have tapioca flour, arrowroot starch can be used as a 1:1 substitute.
  • Substitute spinach for kale if you prefer a milder green.
  • This sauce pairs wonderfully with roasted chicken, pork, or turkey.
  • Serve over cauliflower rice or grain-free pasta for a hearty, AIP-friendly meal.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water or coconut milk if the sauce thickens too much during storage.

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