In the world of plant-based cuisine, few dishes can match the comforting and nourishing qualities of a hearty Mushroom Stew. Bursting with earthy flavors, tender mushrooms, and a rich, savory broth, Vegan Mushroom Stew is a culinary masterpiece that delights both vegans and non-vegans alike.
This versatile and satisfying dish is not only packed with essential nutrients but also offers a delightful way to incorporate mushrooms into your diet. Mushrooms are the true stars of this dish, adding depth, texture, and umami flavor to the stew. With a wide variety to choose from, including cremini, shiitake, portobello, and oyster mushrooms, you can create a symphony of tastes and textures.
Vegan Mushroom Stew has 2 WW points.
Why You Should Try This Vegan Mushroom Stew Recipe
- Veggie powerhouse. Apart from mushrooms, this vegan stew is loaded with a colorful assortment of vegetables. Carrots, parsnip, and onion form the flavor base, while ingredients like garlic and scallions add heartiness and extra nutrition. The stew is not only a feast for the taste buds, but also a fantastic way to boost your daily intake of vitamins, minerals, and dietary fiber!
- Culinary versatility. Mushroom stews are incredibly versatile and can be customized to suit your taste preferences. Mushrooms have a rich umami flavor and a meaty texture, making them an excellent substitute for meat in recipes. They can add depth and complexity to stews, creating a satisfying and flavorful meal.
- Great for guests with dietary restrictions. Opting for a Vegan Mushroom Stew ensures that your meal is inclusive for individuals with dietary restrictions or preferences. Vegan recipes are free from common allergens like dairy, eggs, and meat, making them suitable for people with lactose intolerance, egg allergies, or those following a weight-loss diet.
Vegan Mushroom Stew Recipe Overview
Prep time: 10 min
Cooking time: 50 min
Total time: 1 hour
Serves: 4
Ingredients in Mushroom Stew
- 1/2 cup soy chunks
- 1 tbsp olive oil
- 1 medium onion, chopped
- 1 medium parsnip, sliced
- 2 small (or 1 medium) carrots, sliced
- 1 large scallion, chopped
- 2 garlic cloves, minced
- 1/2 pound oyster mushrooms
- 1/2 pound white or brown button mushrooms
- 1 tbsp spice mix (ground paprika, cumin, coriander seeds, sea salt)
- 1/2 tsp ground black pepper
- 1 cup tomato sauce
- Chili peppers, optional
How to Make Vegan Mushroom Stew (step by step)
- Re-hydrate soy chunks: Soak soy chunks in hot water for approximately 10 minutes. Once they have softened, drain and rinse with cold water; gently squeeze out excess liquid. Reserve.
- Heat olive oil in a large pot over medium-high flame. Once hot, sauté the onion for 3 to 4 minutes, until tender and translucent.
- Then, sauté the parsnip and carrots for 3 to 4 minutes more, until they are just tender. Add scallion, garlic, and mushrooms and continue cooking for 2 minutes more, stirring periodically.
- Add the other ingredients, including the prepared soy chunks and 1 cup of water; bring it to a simmer. Let your stew simmer, partially covered, for 35 to 40 minutes, until the sauce has slightly thickened and all ingredients are thoroughly cooked.
- Garnish with chopped scallions and chili peppers, if desired, and serve hot. Bon appétit!
Nutrition facts:
Serving: 301g | Calories: 232kcal | Carbohydrates: 33.7g | Protein: 16.9g | Fat: 4.5g | Saturated Fat: 0.6g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 2.7g | Sodium: 957mg | Potassium: 1190mg | Fiber: 10.3g | Sugar: 13.6g | Vitamin A: 4841IU | Calcium: 84mg | Iron: 4.2mg
Vegan Mushroom Stew Variations/Substitutions
- Experiment with different types of mushrooms to add depth of flavor and texture. Some options include portobello, cremini, shiitake, oyster, or porcini mushrooms. You can use a combination of these mushrooms for a more complex taste.
- Instead of using water or regular vegetable broth, try using mushroom broth or miso broth to intensify the mushroom flavor. You can also combine vegetable broth with dried porcini mushrooms, reconstituted in water, to enhance the umami taste.
- For a protein boost, you can add tofu, tempeh, seitan, or cooked legumes instead of soy chunks.
- Include some leafy greens for added nutrition. Chopped kale, spinach, or Swiss chard can be added towards the end of cooking. They will wilt and provide vibrant color to the stew!
- If you desire a creamier stew, you can add a plant-based milk or cream substitute like coconut milk, almond milk, or oat cream. Stir it in towards the end of cooking to avoid curdling.
- To add a tangy element, you can include diced fresh tomatoes or tomato paste. They provide acidity and depth to the stew.
Tips and Tricks for Making Vegan Mushroom Stew
- Once all the ingredients are combined, let the stew simmer over low heat, allowing the flavors to meld and the vegetables to become tender. This slow cooking process allows the mushrooms to release their essence into the broth, creating a truly irresistible dish.
- Enhance the flavor profile of your Vegan Mushroom Stew by adding a blend of aromatic herbs and spices. For instance, thyme, rosemary, bay leaves, and a pinch of red pepper flakes infuse the stew with a delightful fragrance and depth of flavor.
- Boost the umami flavor of your stew by incorporating ingredients like soy sauce, seaweed, or fermented condiments. These ingredients add depth and richness to the dish.
- Before simmering, sauté the mushrooms in a hot pan with a little oil or vegan butter. This step helps to enhance their flavor and gives them a golden-brown color.
- Once the stew has simmered to perfection, it’s time to serve and savor its comforting goodness. To make it a complete meal, accompany it with a side of crusty bread or fluffy rice, allowing you to soak up the flavors and enjoy every spoonful. You can also experiment with garnishes like fresh herbs, a drizzle of truffle oil, or a sprinkle of vegan Parmesan cheese for added decadence.
Related Recipes:
Mushroom Stew
Ingredients
- 1/2 cup Soy Chunks
- 1 tbsp Olive Oil
- 1 medium onion
- 1 medium parsnip
- 2 small carrots
- 1 scallion chopped
- 2 cloves garlic chopped
- 1/2 lb oyster mushrooms
- 1/2 lb white or brown button mushrooms
- 1 tbsp spice mix, (paprika, cumin, coriander seeds, sea salt)
- 1/2 tsp ground black pepper
- 1 cup tomato sauce
- chili peppers , optional to taste
Instructions
- Re-hydrate soy chunks: Soak soy chunks in hot water for approximately 10 minutes. Once they have softened, drain and rinse with cold water; gently squeeze out excess liquid. Reserve.
- Heat olive oil in a large pot over medium-high flame. Once hot, sauté the onion for 3 to 4 minutes, until tender and translucent.
- hen, sauté the parsnip and carrots for 3 to 4 minutes more, until they are just tender. Add scallion, garlic, and mushrooms and continue cooking for 2 minutes more, stirring periodically.
- Add the other ingredients, including the prepared soy chunks and 1 cup of water; bring it to a simmer. Let your stew simmer, partially covered, for 35 to 40 minutes, until the sauce has slightly thickened and all ingredients are thoroughly cooked.
- Garnish with chopped scallions and chili peppers, if desired, and serve hot. Bon appétit!
Notes
- Makes 4 servings
- 2 WW points per serving
Nutrition
Serving: 301gCalories: 232kcalCarbohydrates: 33.7gProtein: 16.9gFat: 4.5gSaturated Fat: 0.6gPolyunsaturated Fat: 0.7gMonounsaturated Fat: 2.7gSodium: 957mgPotassium: 1190mgFiber: 10.3gSugar: 13.6gVitamin A: 4841IUCalcium: 84mgIron: 4.2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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