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AIP Mushroom Ragu Recipe

Louise Hendon | April 29
AIP Mushroom Ragu Recipe #aip #recipe https://healingautoimmune.com/aip-mushroom-ragu-recipe/

With a rich flavor of fresh and dried mushrooms, my AIP Mushroom Ragu Recipe will satisfy your pasta cravings while following an AIP diet.

And it is so delicious that your non-AIP family will love it as well. 

Plus, when it’s made using vegetable broth, my AIP Mushroom Ragu Recipe is completely plant-based. And it’s low carb as well. 

This means you can satisfy family and friends who follow plant-based, low carb and and AIP diets with just one delicious dish.

And don’t forget to bookmark this recipe because it’ll be one you make again and again! 

How I Made This AIP

The first thing you probably noticed about this recipe was that it didn’t use traditional wheat pasta. 

Instead, I used zucchini that I spiralized to make into long spaghetti-like strands, which are also known as “zoodles.” Zoodles have become quite popular in the past few years for those who cannot eat wheat and those who follow a low carb diet.

And let me tell you, they are a great replacement for traditional wheat pasta. Personally, I like to enjoy zoodles when they have been heated just enough to be warmed through because they have the texture of al-dente pasta.

However, if zoodles aren’t your thing, spaghetti squash is another great option as well. 

Another ingredient that you might have noticed missing was white wine, which isn’t AIP-friendly. However, the recipe is so delicious that you won’t miss the wine at all! 

But if you do want a hint of acidity to the dish, you can add a very small splash of vinegar but be careful to not overdo it! Even the smallest amount of vinegar can pack a punch. 

You probably also noticed that there are no tomatoes in this recipe, which are nightshades and definitely not AIP-friendly. However, many traditional mushroom ragu recipes don’t include tomatoes so it was a no-brainer to leave them out.

Another ingredient that isn’t in the recipe is cream or milk. Just like tomatoes, dairy isn’t typically in traditional mushroom ragu recipes. However, feel free to add a bit of unsweetened coconut cream if you want a hint of creaminess in the recipe.

And for even more AIP-friendly pasta recipes, then check out these 21 Popular AIP Pasta Recipes that will please your non-AIP family.

AIP Mushroom Ragu Recipe #aip #recipe https://healingautoimmune.com/aip-mushroom-ragu-recipe/

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AIP Mushroom Ragu Recipe #aip #recipe https://healingautoimmune.com/aip-mushroom-ragu-recipe/

AIP Mushroom Ragu Recipe


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Dinner
  • Cuisine: Italian

Description

A savory ragu made with fresh and dried mushrooms that is completely AIP-friendly!


Ingredients

  • 2 zucchinis (8 oz or 240 g), spiralized or made into noodles
  • 1/4 cup (9 g) dried porcini mushrooms, chopped 
  • 1/2 cup (120 ml) boiling water (for the porcini mushrooms)
  • 1/2 cup (120 ml) vegetable broth or chicken broth
  • 1 Tablespoon (15 ml) olive oil, for cooking
  • 1 lb (450 g) mixed fresh mushrooms (button, cremini, shiitake, oyster), chopped
  • 1 medium white onion (4 oz or 110 g), thinly sliced
  • 2 cloves garlic, peeled and minced
  • 4 teaspoons (4 g) fresh thyme 
  • 1/2 teaspoon (3 g) salt (plus additional, to taste)
  • Sprigs of fresh thyme (for garnish)

Instructions

  1. Place the zucchini “noodles” in a paper towel-line colander or strainer. Lightly salt the “noodles” and let drain to remove the excess moisture. 
  2. Place the dried porcini mushroom in the boiling water and let sit for 5 minutes until soft. Add the vegetable broth or chicken broth to the mushroom and simmer for about 3 minutes until most of the liquid is absorbed. 
  3. Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the onion and garlic to the pan and saute for 3 minutes. 
  4. Add the fresh mushrooms to the skillet and saute until soft, about 5 minutes.
  5. Add the soaked mushrooms with the soaking liquid, fresh thyme and salt to the skillet and simmer until the sauce is thickened. Add the zucchini “noodles” to the skillet and heat until warmed through. Season with additional salt, if desired.
  6. Garnish with fresh thyme springs and serve immediately.

Nutrition

  • Calories: 174
  • Sugar: 9 g
  • Fat: 7 g
  • Carbohydrates: 19 g
  • Fiber: 6 g
  • Protein: 10 g