Lentil Mushroom Stew
This savoury lentil mushroom stew is the perfect fibre-packed vegan friendly dinner to cozy up to during the cold winter months.
Servings: 4
Calories: 273.1kcal
Ingredients
- 2 tbsp olive oil
- 1 onion finely chopped
- 3 cloves garlic minced
- 1 cup carrot peeled and sliced
- 6 cups mushroom sliced (button or cremini)
- 2 tsp thyme dried, or about 6 thyme sprigs
- 1 tsp oregano dried
- 1 bay leaf
- ¼ tsp pepper ground
- 2 tbsp tomato paste
- 1 tbsp soy sauce reduced-sodium
- ¼ cup balsamic vinegar
- 2 tbsp all purpose flour
- 2 cups chicken broth reduced-sodium, or vegetable broth
- 2 cup lentils brown, canned, rinsed & drained
Notes
*If you prefer to use a low or no carb thickening agent you can use xanthan gum instead. Add a ¼ teaspoon at a time until you reach your desired consistency.
***Please note that potatoes are a high glycemic index food. If you are serving the lentil mushroom stew with a side of mashed potatoes we recommend a ½ cup serving size.
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!
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.
Nutrition
Nutrition Facts
Lentil Mushroom Stew
Amount per Serving
Calories
273.1
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1.1
g
7
%
Sodium
242
mg
11
%
Potassium
961.7
mg
27
%
Carbohydrates
39.1
g
13
%
Fiber
11.6
g
48
%
Sugar
10.4
g
12
%
Protein
14.5
g
29
%
Vitamin C
10.2
mg
12
%
Vitamin D
0.2
µg
1
%
Calcium
70
mg
7
%
Iron
5.4
mg
30
%
Magnesium
63.3
mg
16
%
Zinc
2.1
mg
14
%
Folic Acid
5.8
µg
* Percent Daily Values are based on a 2000 calorie diet.