Mushroom stew

Prep:15minCook:25min

This hearty, 'meaty' vegan dish is wonderfully adaptable. Meant to be a main course, it goes well over almost any starch. If you want to boost the protein, you can add some tofu with the mushrooms or serve it over grilled or stir-fried tofu. If you're not concerned with eating vegan, drizzle in a couple of beaten eggs after stirring in the oregano and thyme. Increase the vitamin and mineral content with a couple of handfuls of chopped kale early in the cooking, right after the garlic and onions and sauté until wilted, then continue with the recipe. If you're not wild about kale, try baby spinach, dandelion or parboiled collard greens in the last ten minutes of cooking. For a one-pot wonder, any variety of canned, drained beans, chick peas or lentils (no salt added is best) will add protein, starch and fiber; or you could use dried, but pre-cook them or the acid from the juice/wine, tomato and vinegar will make them tough if added directly to the soup. If you're a dyed-in-the-wool carnivore, a smaller portion is a great side to an animal or plant-based meat dish. It would go equally well with steak or stuffed pork chops, marinated chicken or flavorful fish like salmon. You could even heat up a small amount (with the broth drained off) and toss it in an omelet the next day for breakfast. I've always liked mushrooms sautéed in butter, in omelets or on pizza, so I wondered about missing the richness butter and cheese give things; but not to worry, good olive oil used in a sufficient quantity does the job just as well, and it's a healthy fat! Some of the dried mushrooms were tough to chew, so you might want to go with another 8 oz. fresh instead. Also, my first time making this, I tasted the broth as I went and preferred it before the addition of the vinegar, thyme, and oregano, but leaving the vinegar out might make it a bit too rich for some people. However you prepare it, whatever you serve with it, if you like mushrooms, you need to add this easy, flexible, forgiving mushroom stew to your collection now.

Updated at: Thu, 17 Aug 2023 10:05:25 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories311.2 kcal (16%)

Total Fat19.7 g (28%)

Carbs22.6 g (9%)

Sugars9.1 g (10%)

Protein10.3 g (21%)

Sodium629.2 mg (31%)

Fiber8.8 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

⅓ cextra virgin olive oil

2 cupsred onions

1/2-inch dice

4 clovesgarlic

sliced thin

2 poundsfresh mushrooms

cut in 1-inch chunks, mix of oyster, button, portabella, etc

0.5 ozdried mushrooms

mixed, reconstituted in about 1 cup water, water reserved

½ cupcranberry grape juice

or red wine

1 ½ cupsfresh tomato

peeled and finely diced or crushed

2 sprigsfresh rosemary

small, about 8" total

2bay leaves

salt

black pepper

1 Tbspbalsamic vinegar

1 tsporegano

¼ tspallspice

or spice berries

1 tspdried thyme

Instructions

Step 1

Cook onion and garlic w/a little salt in olive oil until onion is soft and translucent.

Step 2

Add fresh mushrooms. Cover. Cook 5 to 6 minutes.

Step 3

Add reconstituted dried muchrooms.

Step 4

Add cranberry juice or wine, bring to boil, if using wine, cook off alcohol.

Step 5

Add tomato and water from reconstituted mushrooms.

Step 6

Add rosemary, bay leaves, allspice, salt and pepper to taste.

Step 7

Add vinegar.

Step 8

Simmer 15 minutes.

Step 9

Add thyme and oregano, cook another 2-3 minutes.

Step 10

Remove roesmary, bay leaves and allspice berries (if used). Serve over rice, quinoa, mashed potatoes, crusty wholegrain bread or toast drizzled with good olive oil, noodles, or couscous.