Lentil Mushroom Stew
- Suitable for diets:
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
Low-Glycemic Lentils:
Lentils have a low glycemic index, providing a slow and steady release of glucose into the bloodstream.
High Fiber Content:
Lentils are rich in fiber, which helps regulate blood sugar levels by slowing down the absorption of sugar.
Mushrooms as a Low-Calorie Option:
Mushrooms are low in calories and carbohydrates, making them a diabetes-friendly vegetable choice.
Vegetarian Protein Source:
Lentils are an excellent source of plant-based protein, providing a satisfying and nutrient-dense option.
Ingredients
- olive oil 2 tbsp
- onion (finely chopped) 1
- garlic (minced) 3 cloves
- carrot (peeled and sliced) 1 cup
- mushroom (sliced (button or cremini)) 6 cups
- thyme (dried, or about 6 thyme sprigs) 2 tsp
- oregano (dried ) 1 tsp
- bay leaf 1
- pepper (ground) ¼ tsp
- tomato paste 2 tbsp
- soy sauce (reduced-sodium ) 1 tbsp
- balsamic vinegar ¼ cup
- all purpose flour 2 tbsp
- chicken broth (reduced-sodium, or vegetable broth) 2 cups
- lentils (brown, canned, rinsed & drained) 2 cup
Cooking Tips
Use a Variety of Mushrooms:
Incorporate a mix of mushrooms (e.g., cremini, shiitake, or porcini) for a complex and rich flavor profile.
Herbs and Spices:
Experiment with herbs like thyme, rosemary, and bay leaves. Add spices such as cumin, coriander, or smoked paprika for depth of flavor.
Low-Sodium Broth:
Choose a low-sodium vegetable or mushroom broth to control the overall salt content.
Simmer for Flavor:
Allow the stew to simmer for an extended period to develop rich flavors. This also helps soften the lentils and vegetables.
Finish with Fresh Herbs:
Stir in fresh herbs like parsley or cilantro just before serving for a burst of freshness.
Instructions
- In a large pot, heat olive oil over medium heat. Add chopped onion, garlic and carrot, sauté until translucent and carrots begin to soften, about 5-7 minutes.2 tbsp olive oil, 1 onion, 3 cloves garlic, 1 cup carrot
- Add mushrooms to the pot, and cook for an additional 5-7 minutes.6 cups mushroom
- Stir in thyme, oregano, bay leaf, pepper, and tomato paste. Mix well to coat the vegetables with the herbs and paste.2 tsp thyme, 1 tsp oregano, 1 bay leaf, ¼ tsp pepper, 2 tbsp tomato paste
- In a separate bowl, whisk together soy sauce, balsamic vinegar, and flour. Pour into the pan along with the broth.1 tbsp soy sauce, ¼ cup balsamic vinegar, 2 tbsp all purpose flour, 2 cups chicken broth
- Bring mixture to a simmer and cook for about 5 minutes, allowing it to thicken.
- Stir in the lentils and allow to cook for an additional 5 minutes.2 cup lentils
- Remove bay leaf and thyme stems. Portion into bowls, serve, and enjoy!
Notes
FAQ
How can I make it spicy?
Add a pinch of red pepper flakes or diced chili peppers to add heat. Adjust the quantity based on your spice preference.
Can I freeze the stew?
Yes, lentil mushroom stew freezes well. Allow it to cool completely before transferring to a freezer-safe container. Reheat on the stove when ready to serve.
Can I use different lentil varieties?
Yes, you can use green, brown, or French lentils. Keep in mind that cooking times may vary, so adjust accordingly.
This was absolutely delicious! Family loved it. Served with rice. Thank you!