Easy Vegan Mushroom Stew, 30-minute recipe
An easy, savory, flavorful, meaty and piping hot bowl of Mushroom Stew is exactly the kind of food I crave on a cool Fall day. This recipe is delicious and it takes under 30 minutes to make. Serve it over pasta or with a crusty bread. Vegan, gluten-free and nut-free.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings: 4 servings
- 1 medium onion, finely diced
- 4 cloves garlic
- 1 tsp extra virgin olive oil
- 1/4 cup white or red wine (optional)
- 1 tbsp rice flour
- 1 tbsp tomato paste
- 1 medium tomato, finely diced
- 1 tbsp sage, chopped (or use 1 tsp of dry sage)
- 1 tbsp edible lavender or rosemary or thyme (or use 1 tsp dry)
- 16 oz mushrooms, sliced Use any kind-- I used cremini this time. If using wild mushrooms like oyster mushrooms or shiitake, rehydrate them by immersing them in hot water for 20 minutes. Reserve the stock for use in stew.
- 2 tsp tamari or soy sauce or liquid aminos
- 1 cup vegetable stock (or use mushroom stock left over from rehydrating dry mushrooms)
- Salt and ground black pepper to taste
- 2 tbsp parsley, chopped
Heat the oil in a saucepan. Add the onions and garlic with a pinch of salt and some ground black pepper and saute until the onions start to soften, about 3-4 minutes.
Add the white wine to the pot, if using, and saute until there is no visible liquid left, about 3-4 minutes.
Add the rice flour and stir for a couple of minutes. If the flour begins to stick to the bottom, scrape it up with the ladle.
Add the tomato paste, stir it in, and then add tomatoes. Let the tomatoes cook down for another 2-3 minutes.
Add the herbs, mix well, then add the mushrooms. Saute for a couple of minutes until the mushrooms begin to express their juices, then add the tamari or soy sauce or liquid aminos, vegetable stock, and season as needed with ground black pepper and salt.
Let the mixture come to a boil and continue to cook for a couple of minutes. If it looks too dry, add more stock, a little at a time. I like this stew rather thick, but you can think it out according to your taste.
Garnish with parsley and serve hot over pasta, rice, or with crusty bread.
Calories: 93kcal | Protein: 4.4g | Fat: 1.7g | Potassium: 720mg | Fiber: 2.6g | Calcium: 5% | Iron: 8%