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mushroom vegetable stew in a serving bowl with a spoon

Mushroom Vegetable Stew

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This mushroom vegetable stew is seasoned with fragrant spices & loaded with veggies. It's completely vegan, hearty, wholesome, and delicious!
Course Main Course
Diet Vegan, Vegetarian
Prep Time 30 minutes
Cook Time 40 minutes
Servings 6 people
Calories 409

Ingredients

Spice Blend

  • ½ teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground clove
  • ½ teaspoon ground allspice
  • teaspoon ground nutmeg
  • 2 whole star anise pods
  • ½ teaspoon ground cinnamon
  • 1 teaspoon sea salt
  • Pinch or two cayenne pepper

Stew Base

  • 1 yellow onion diced
  • 2 tablespoons olive oil plus some more
  • 3 tablespoons fresh chopped rosemary
  • 3 whole bay leaves fresh or dried
  • 3 tablespoons minced garlic
  • ½ cup dry red wine
  • 2-3 large carrots cut into chunks (about 2 cups)
  • 1 cup celery chopped
  • 1 cup fresh tomatoes chopped
  • 2 cups shiitake mushroom caps cut into chunks
  • 1 cup green olives chopped
  • ½ cup prunes chopped
  • 1 15 oz can cannellini beans, rinsed and drained
  • 7 cups water + 1 heaping tablespoon bouillon paste
  • ¼ cup tamari
  • 2 tablespoons tomato paste
  • 2 cups kale (curly or dinosaur) roughly torn
  • 2 cups cooked couscous or quinoa season with salt, vinegar, and one bay leaf
  • Fresh parsley to garnish

Instructions

  • Add all of the spice blend ingredients into a bowl and set aside.
  • In a large pot, drizzle in the olive oil and bring to medium heat. Add the onions and cook for a good 10 minutes, until the onions are soft and golden, stirring every so often with a wooden spatula.
  • Once the onions are cooked, add spice blend and mix well. Add an additional 1 to 2 tablespoons olive oil and continue to mix frequently, toasting the spices until fragrant. Throw in the rosemary, bay leaves, and garlic. Cook for an additional 5 minutes, stirring often. Pour in wine, to deglaze the pan, stirring and scraping up all of the tidbits. Lower the heat to medium low.
  • Add the carrots, celery, tomatoes, mushrooms, olives, prunes and beans. Gently mix, to avoid crushing the beans, and cook for an additional 8 to 10 minutes to sweat the vegetables.
  • Add the water and bouillon paste (or broth), tamari, and tomato paste. Mix well. Place a cracked lid on top and bring to a simmer. Once at a simmer, stir well and reduce the heat to low. Cook for 30 to 40 minutes, stirring every so often, until the stew reduces and becomes thick. Taste and season with more salt and pepper to your liking.
  • Before serving, remove the bay leaves and star anise. Add the kale, mix, and cook for a few additional minutes, until the leaves are tender and bright green. Transfer to bowls and garnish with couscous and parsley. Enjoy!

Nutrition

Calories: 409kcal | Carbohydrates: 69g | Protein: 12g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 1371mg | Potassium: 764mg | Fiber: 9g | Sugar: 11g | Vitamin A: 5280IU | Vitamin C: 15mg | Calcium: 85mg | Iron: 2mg