Mushroom Stew
Ingredients
- 1 cup dried mushrooms, such as porcini or chanterelles
- 2 cups warm water
- 3 tablespoons extra-virgin olive oil, divided
- 4 cups mixed mushrooms
- 1 cup kale, stemmed and chopped
- 5 small carrots, peeled and sliced
- 1 small yellow onion, chopped
- 2 tablespoons tomato paste
- 3 cloves garlic, minced
- 1 tablespoon chopped fresh rosemary
- ½ cup dry red wine
- 4 cups reduced-sodium vegetable stock
- 1 ½ cups yellow or red baby potatoes, quartered
- ½ teaspoon salt
- ½ teaspoon ground pepper
- ¼ cup nutritional yeast
- 3 cups cooked tricolor quinoa
Preparation
- combine dried mushrooms and warm water in a small bowl; let stand until the mushrooms soften, about 10 minutes. using a slotted spoon, transfer the mushrooms to a cutting board, reserving the water. roughly chop the mushrooms and return them to the water.
- heat 1 1/2 tablespoons oil in a large heavy-bottomed pot or dutch oven over medium-high heat. add half of the fresh mushrooms; cook, stirring occasionally, until lightly browned, 10 to 12 minutes. transfer to a plate. repeat with the remaining 1 1/2 tablespoons oil and fresh mushrooms.
- return the browned mushrooms to the pot and add kale, carrots and onion; cook, stirring occasionally, until the vegetables soften, about 5 minutes. stir in tomato paste, garlic and rosemary; cook, stirring often, until fragrant, about 1 minute. add wine and stir to scrape up any browned bits on the bottom of the pan.
- stir in broth, potatoes, salt, pepper and the soaked mushrooms with the soaking water. bring to a simmer over low heat and cook, covered, until the potatoes are tender, about 20 minutes. remove from heat and stir in nutritional yeast. divide quinoa among 6 bowls and top with the stew.
Nutrition Profile
GI: 50 (Low)
395
Calories
60g
Carbs
15g
Protein
12g
Fat
* Estimated per serving. Values may vary based on exact brands used.
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