Description
A nourishing Mushroom Stew that’s hearty yet simple, perfect for cold weather and busy weeknights.
Ingredients
Scale
- 1 tablespoon canola oil (or any vegetable oil)
- 1 onion (diced)
- 2 carrots (diced)
- 2 garlic cloves (minced)
- 1 tablespoon all-purpose flour (or corn starch if gluten-free)
- 3 tomatoes (diced)
- 1 pound (450 grams) mushrooms (sliced)
- 1 ½ cups (350 ml) vegetable stock
- 1 tablespoon soy sauce (reduced-sodium or tamari if gluten-free)
- 1 teaspoon oregano (dried)
- 1 tablespoon parsley (fresh, to garnish)
Instructions
- Heat canola oil in a medium pan over medium heat until shimmering but not smoking.
- Add the diced onion and cook until soft and translucent, about 5 minutes.
- Stir in the diced carrots and cook for another 2–3 minutes until they start to soften.
- Add minced garlic and sauté for about a minute, until fragrant and golden.
- Sprinkle flour over the vegetables and mix well to create a roux.
- Incorporate diced tomatoes and sliced mushrooms, stirring until coated.
- Pour in vegetable stock and soy sauce, mixing well.
- Add dried oregano and bring to a simmer. Cover and cook for 5 minutes until carrots are softened.
- Taste the stew and adjust seasonings to your preference.
- Serve hot and garnish with fresh parsley.
Notes
Ensure onions are fully cooked for best flavor. Mix different mushrooms for depth of flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 4g
- Sodium: 500mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg