This stew is packed with savory veggies and hearty beans, but the mushrooms are the star flavor. Feel free to use a combination of cremini, white button and wild mushrooms (including shiitake and oyster), but opting for a single variety will work wonderfully, too. Did you know that mushrooms have about 15 vitamins and minerals, are rich in antioxidants and even offer a bit of protein? You’ll want to soak up every bit with some crusty homemade bread. And if you’re looking for more magical mushroom dishes, be sure to try this vegetarian mushroom-bean chili, too.
Mushroom & Veggie Stew
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 148 kcal
Ingredients
- 1 Tbsp. olive oil
- 8 oz. mushrooms stems removed and chopped
- 1 small onion chopped
- 2 carrots sliced
- 1 zucchini chopped
- 1 garlic clove crushed
- 32 oz. veggie broth unsalted
- ½ tsp. salt
- ¼ tsp. black pepper
- ½ tsp. thyme
- 1-1/2 cups cooked chickpeas
- 1-1/2 cups cooked pinto beans or bean of choice
- 2 cups spinach
Instructions
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In medium soup pot, sauté mushrooms, onion, carrots and zucchini in olive oil for 10 minutes.
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Add garlic and stir until fragrant, about 1 minute, then add spices and veggie broth.
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Add beans, cover and simmer 20 minutes.
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Add spinach and stir to wilt; Cover until ready to serve.
Recipe Notes
Grab the goodies to make this hearty stew!
Nutrition Facts
Mushroom & Veggie Stew
Amount Per Serving
Calories 148
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 339mg14%
Potassium 659mg19%
Carbohydrates 22g7%
Fiber 6g24%
Sugar 7g8%
Protein 7g14%
Vitamin A 6637IU133%
Vitamin C 20mg24%
Calcium 66mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.