Here’s my low sodium mushroom gravy sauce. This recipe aims to give you a way less salty alternative to commercial gravy sauces. Even if it is lower in sodium, it remains very tasty due to some tricks!
Renal nutrition
This low sodium mushroom sauce is lower in sodium the commercially sold ones.
I usually use unsalted broth in my recipes, but for this one I made an exception. For this recipe, I use a sodium reduced broth and a little Worcestershire sauce instead.
After several tries, I found that it is possible to dilute half the broth with water while retaining enough flavor. This makes it possible to divide into 2 the sodium intake of the broth.
As for Worcestershire sauce, it can be easily omitted, but it is important to complement the overall flavor of this low salt gravy without adding too much sodium.
Nutrition facts and claims
Here are the nutritional values and claims of this recipe.
For informational purposes only.
Low sodium mushroom gravy variations
This low sodium mushroom gravy is easily customizable. You can modify it as you like as long as you keep the basic proportions of broth, water and flour.
Only gravy
You can simply make gravy without mushrooms or green onions. To do this, omit these ingredients as well as pepper and herbs. You will get a more traditional gravy.
You can also omit garlic, but note that it adds a lot of flavor without increasing the amount of sodium.
Different onions
You can replace green onions with a similar amount of another type of onions or shallots.
Different mushrooms
Just like onions, you can use other types of mushrooms such as shitakes or cremini mushrooms to get a different flavor profile.
Unbleached all-purpose flour
It is also possible to use all-purpose flour in tis low sodium mushroom gravy, but ideally, you should prioritize whole wheat flour which is higher in fiber.
Reduce sodium
It is possible to make it with unsalted broth and without Worcestershire sauce. However, after testing it myself, the result is acceptable, but rather bland.
If you substitute the broth, I recommend that you substitute the cup of water AND the cup of broth reduced in sodium with unsalted broth.
Conservation
Ideally, this gravy should be served freshly cooked. It can still be stored for 3 to 4 days in the refrigerator, but it will thicken a lot. It will then be necessary to reheat it in a saucepan and add a little water to obtain the desired texture.
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Low sodium mushroom gravy
INGREDIENTS
- ½ tbsp olive oil
- 2 cups white mushroom sliced or chopped
- 2 green onions finely chopped
- 3 garlic cloves
- ¼ cup whole wheat flour
- 1 cup water
- 1 cup beef broth reduced in sodium
- ½ tbsp Worcestershire sauce
Spices and herbs
- ¼ tsp ground pepper
- ½ tsp dried thyme
- ½ tsp dried sage
INSTRUCTIONS
- In a medium saucepan, dry toast the flour uncovered over medium heat until completely browned. Once toasted, reserve it in another container.
- In the same saucepan, heat the oil over medium-high heat and cook the mushrooms until golden and there is no liquid left.
- Add the garlic and green onion to the pan and continue cooking for about 2 minutes.
- Add the toasted flour and continue cooking for another 1 minute. Frequently scratch the bottom of the pan with a wooden spoon.
- Add the water, broth, Worcestershire sauce as well as pepper and herbs. Bring to a boil and simmer covered over low heat for 15 minutes. With a wooden spoon, scrape the bottom of the saucepan and stir the sauce frequently.
- Then simmer for 5 minutes uncovered to thicken the sauce. Continue to scrape the bottom of the saucepan and stir the sauce frequently with a wooden spoon.
NOTES
NUTRITION FACTS
For informational purposes only. Nutrition data is primarily calculated from the USDA National Database. Values may vary from accuracy of measurements, brands, nutritional data and more. All measurements are metric (1 cup = 250ml). Readers are encouraged to make their own calculations.
Marc-Andre has been a kidney warrior since 2007. Since that time, he has learned to create his own kidney friendly recipes to protect his kidney function. Now he wants to share what he has learned to help other kidney patients find tasty kidney friendly recipes.
Roxanne Papineau, RD, is a clinical dietitian specializing in nephrology. She revises the recipes on this site to make sure the content meets the most up-to-date recommendations for people with kidney disease. This site is under revision and several recipes therefore still have to be validated for the moment.