30+ Delicious Holiday Low-Sodium Mushroom Recipes to Make You Healthier

The holiday season is a time to enjoy good food, great company, and create lasting memories.

However, if you’re trying to watch your sodium intake or maintain a healthier lifestyle, the festive feasts can sometimes be overwhelming.

Traditional holiday dishes often come with a hefty dose of salt, but it doesn’t have to be that way.

With mushrooms, a naturally low-sodium, nutrient-packed ingredient, you can create mouthwatering dishes that are both festive and heart-healthy.

Whether you’re preparing a holiday meal for your family or looking to add a healthy side to your spread, mushrooms are a versatile choice that can be incorporated into various recipes.

From savory stews to light salads and even casseroles, these 30+ low-sodium mushroom recipes are designed to satisfy your taste buds without the extra sodium.

Get ready to savor the season with healthy, delicious, and nourishing meals that everyone will enjoy!

30+ Delicious Holiday Low-Sodium Mushroom Recipes to Make You Healthier

This holiday season, there’s no need to sacrifice flavor for health.

With these 30+ low-sodium mushroom recipes, you can enjoy the best of both worlds—tasty, festive dishes that are kind to your body and your heart.

Mushrooms are not only a great low-sodium choice but also an excellent source of essential nutrients like fiber, antioxidants, and vitamins.

Whether you’re making a mushroom-filled appetizer, a hearty stew, or a fresh salad, these recipes will elevate your holiday spread while keeping your health in check.

So, this year, why not make your holiday meals more wholesome?

With the right ingredients and a little creativity, you can create a spread of low-sodium mushroom dishes that will have everyone asking for seconds—without the worry of high sodium levels.

Embrace a healthier holiday with these delicious mushroom recipes and celebrate with flavor and heart-healthy goodness.

Low-Sodium Stuffed Mushrooms

These low-sodium stuffed mushrooms are a perfect holiday appetizer, combining rich flavors without the excess salt. The mushrooms are filled with a savory mixture of garlic, herbs, and low-fat cream cheese, providing a creamy and delicious bite that will impress your guests.

Ingredients:

• 12 large button mushrooms, cleaned and stems removed
• 1/2 cup low-fat cream cheese
• 1 tablespoon garlic, minced
• 1/4 cup fresh spinach, chopped
• 1/4 cup whole-wheat breadcrumbs
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/4 teaspoon black pepper
• Fresh parsley for garnish

1. Preheat the oven to 350°F (175°C). Place the mushroom caps on a baking sheet, gill side up.
2. In a bowl, mix the cream cheese, garlic, spinach, breadcrumbs, olive oil, lemon juice, and black pepper until well combined.
3. Stuff each mushroom cap with the mixture, pressing down gently to fill completely.
4. Bake for 15-20 minutes, until the mushrooms are tender and the stuffing is lightly golden on top.
5. Garnish with fresh parsley before serving.

These stuffed mushrooms are a fantastic addition to any holiday meal, offering a flavorful yet low-sodium option that doesn’t sacrifice taste. The combination of creamy cream cheese and savory herbs ensures every bite is satisfying, while the spinach adds a touch of freshness. Whether you’re serving them as an appetizer or a side dish, these mushrooms are bound to be a crowd-pleaser. Their lightness and heartiness make them an ideal choice for those looking to reduce sodium intake during the holidays.

Low-Sodium Mushroom Risotto

This low-sodium mushroom risotto is a creamy, flavorful dish that will elevate any holiday dinner table. It features earthy mushrooms paired with a rich, velvety texture from the rice, all while keeping sodium content in check.

Ingredients:

• 1 1/2 cups Arborio rice
• 2 cups low-sodium vegetable broth
• 1 cup fresh mushrooms, sliced (use a mix of cremini and button mushrooms)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1/4 cup grated Parmesan cheese
• 1 tablespoon fresh thyme, chopped
• 1/4 teaspoon black pepper

1. Heat olive oil in a large pan over medium heat. Add onions and garlic, sautéing until translucent (about 5 minutes).
2. Add the mushrooms and cook for another 5-7 minutes until softened.
3. Stir in the Arborio rice and cook for 1-2 minutes until the rice is lightly toasted.
4. Gradually add the vegetable broth, one ladle at a time, stirring constantly. Wait until the liquid is absorbed before adding more broth.
5. Continue adding broth and stirring for 18-20 minutes, until the rice is tender and creamy.
6. Stir in the Parmesan cheese, thyme, and black pepper.
7. Serve immediately, garnished with extra thyme if desired.

This mushroom risotto is a rich and comforting dish, perfect for holiday feasts. The creamy texture from the Arborio rice makes it feel indulgent, yet it remains light and suitable for those watching their sodium intake. The mushrooms contribute an earthy depth of flavor, complemented by the thyme and Parmesan, which enhance the overall taste without adding excess salt. This dish can be served as a main course or paired with roasted meats or vegetables for a balanced holiday spread.

Low-Sodium Mushroom Soup

A warm bowl of low-sodium mushroom soup is a comforting way to start your holiday meal. With a rich, creamy texture and savory flavors from the mushrooms and fresh herbs, this soup offers all the satisfaction without the high sodium content.

Ingredients:

• 1 pound fresh mushrooms, sliced (button and cremini work well)
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• 1 tablespoon fresh thyme, chopped
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, cooking for about 5 minutes until soft and fragrant.
2. Add the sliced mushrooms and cook for another 10 minutes until they release their moisture and begin to brown.
3. Pour in the vegetable broth, bring to a simmer, and cook for 15-20 minutes to allow the flavors to develop.
4. Using an immersion blender or transferring to a blender, blend the soup until smooth. You can leave it slightly chunky if preferred.
5. Stir in the almond milk, thyme, and black pepper. Heat the soup through.
6. Garnish with fresh parsley and serve.

This mushroom soup is the epitome of comfort food, offering a warm and rich flavor that’s perfect for cozy holiday gatherings. The low-sodium vegetable broth keeps the dish light, while the mushrooms provide a deep umami flavor that’s naturally satisfying. The almond milk adds creaminess without excess fat, making it a healthier alternative to traditional creamy soups. Serve it as a starter or with a side of crusty bread for a complete meal.

Low-Sodium Mushroom and Spinach Salad

This low-sodium mushroom and spinach salad offers a fresh, crisp, and nutritious option for your holiday spread. The earthy mushrooms complement the tender spinach, and the tangy lemon dressing enhances the natural flavors, making it a perfect side dish or light main course.

Ingredients:

• 2 cups fresh spinach, washed and torn
• 1 cup fresh mushrooms, sliced (preferably baby bella or button mushrooms)
• 1/2 small red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 1 tablespoon chopped fresh parsley (for garnish)

1. In a large bowl, combine the spinach, mushrooms, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and black pepper until well combined.
3. Drizzle the dressing over the salad and toss gently to coat.
4. Garnish with fresh parsley and serve immediately.

This mushroom and spinach salad is a light and refreshing addition to any holiday meal. The combination of fresh spinach and mushrooms provides a wonderful balance of textures, while the tangy lemon dressing adds a burst of flavor. This dish is low in sodium but full of vibrant, healthy ingredients, making it an excellent choice for those looking to enjoy a guilt-free, yet satisfying salad during festive occasions.

Low-Sodium Creamy Mushroom and Herb Pasta

This creamy mushroom and herb pasta is a decadent yet healthy option for your holiday dinner. With a rich, velvety sauce made from low-sodium ingredients, it’s perfect for those looking to enjoy a comforting meal without the excessive salt.

Ingredients:

• 8 oz whole-wheat pasta (spaghetti or fettuccine)
• 2 cups fresh mushrooms, sliced
• 1 tablespoon olive oil
• 1/2 small onion, chopped
• 2 garlic cloves, minced
• 1 cup unsweetened almond milk
• 1/4 cup low-sodium vegetable broth
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh parsley, chopped
• 1/4 teaspoon black pepper
• 2 tablespoons grated Parmesan cheese (optional)

1. Cook the pasta according to package instructions. Drain, reserving 1/2 cup of pasta water.
2. In a large pan, heat the olive oil over medium heat. Add the onions and garlic, cooking until softened (about 5 minutes).
3. Add the mushrooms and cook for 7-10 minutes until they release their moisture and become golden brown.
4. Stir in the almond milk, vegetable broth, thyme, and black pepper, cooking for another 5 minutes until the sauce thickens slightly.
5. Toss the cooked pasta into the mushroom sauce, adding a little reserved pasta water if the sauce needs to be thinned.
6. Serve with fresh parsley and a sprinkle of Parmesan, if desired.

This creamy mushroom and herb pasta provides the rich, comforting flavors of a classic pasta dish, but with a healthy twist. The use of almond milk and vegetable broth keeps the sauce creamy yet low in sodium, while the mushrooms and fresh herbs add depth and earthiness. It’s an excellent choice for a holiday dinner, offering indulgence without the added salt, and it pairs beautifully with a light salad or steamed vegetables.

Low-Sodium Baked Mushrooms with Garlic and Herbs

These baked mushrooms with garlic and herbs are a savory side dish that’s perfect for any holiday meal. Roasted to perfection with a fragrant garlic and herb mixture, they provide a burst of flavor without being overly salty, making them a healthy choice for those who are watching their sodium intake.

Ingredients:

• 12 large mushroom caps (button or cremini)
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1/4 teaspoon black pepper
• 1/4 cup low-fat cream cheese (optional)
• Fresh parsley for garnish

1. Preheat the oven to 375°F (190°C). Arrange the mushroom caps on a baking sheet, gill side up.
2. In a small bowl, combine the olive oil, garlic, rosemary, thyme, and black pepper.
3. Spoon the garlic herb mixture evenly into each mushroom cap, pressing gently to fill the spaces.
4. Bake for 15-20 minutes, until the mushrooms are tender and the garlic is fragrant.
5. If using cream cheese, place a small dollop on top of each mushroom cap during the last 5 minutes of baking.
6. Garnish with fresh parsley and serve.

These baked mushrooms are an easy, flavorful addition to your holiday table. The garlic and herbs infuse the mushrooms with a rich aroma, while the olive oil provides a light, satisfying finish. Whether served as an appetizer or as part of a larger meal, these mushrooms offer a low-sodium alternative to other heavy, salty side dishes. The cream cheese option adds a creamy touch but can be omitted for an even lighter version.

Low-Sodium Mushroom and Quinoa Pilaf

This low-sodium mushroom and quinoa pilaf is a wholesome and flavorful side dish for the holidays. The earthy mushrooms and the nutty quinoa create a perfect balance, and with the addition of fresh herbs, this dish is both satisfying and healthy.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable broth
• 1 cup fresh mushrooms, sliced (shiitake or cremini work well)
• 1 tablespoon olive oil
• 1/2 small onion, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• 1/4 teaspoon black pepper
• 1/4 cup toasted almonds (optional)

1. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce the heat, cover, and simmer for 15 minutes until the quinoa is tender and the liquid is absorbed.
2. While the quinoa is cooking, heat olive oil in a pan over medium heat. Add the onions and garlic and sauté for 5 minutes until softened.
3. Add the sliced mushrooms and cook for another 7 minutes until the mushrooms release their moisture and become tender.
4. Once the quinoa is ready, fluff it with a fork and add it to the mushroom mixture. Stir in the fresh parsley, thyme, and black pepper.
5. Serve topped with toasted almonds for an added crunch.

This mushroom and quinoa pilaf is a healthy, low-sodium alternative to traditional stuffing or rice dishes. The quinoa provides a high-protein base, while the mushrooms bring a rich, savory flavor. The fresh herbs elevate the dish, adding brightness to every bite. It’s a fantastic side dish that’s perfect for holidays, offering both nutritional value and satisfying flavor without compromising on taste.

Low-Sodium Mushroom and Bell Pepper Stir-Fry

This low-sodium mushroom and bell pepper stir-fry is a quick and easy dish that can be made for a light holiday lunch or side. The combination of crisp bell peppers and tender mushrooms, along with a simple soy sauce alternative, delivers a bold, vibrant flavor without the added salt.

Ingredients:

• 2 cups fresh mushrooms, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce or coconut aminos
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon fresh ginger, grated
• 1/4 teaspoon black pepper
• Sesame seeds for garnish (optional)

1. Heat the olive oil in a large pan over medium-high heat. Add the mushrooms and sauté for 5 minutes until they begin to soften.
2. Add the bell peppers and cook for an additional 5-7 minutes, stirring occasionally, until the peppers are tender but still crisp.
3. In a small bowl, mix the soy sauce, rice vinegar, sesame oil, ginger, and black pepper.
4. Pour the sauce over the vegetables and toss to coat. Stir-fry for another 2 minutes to allow the sauce to absorb.
5. Garnish with sesame seeds if desired and serve immediately.

This mushroom and bell pepper stir-fry is a vibrant, flavorful dish that offers a healthy balance of textures and tastes. The use of low-sodium soy sauce or coconut aminos keeps the sodium content low, while the sesame oil and ginger add a rich, aromatic flavor. It’s an excellent choice for a quick holiday meal or as an accompaniment to a main dish, providing a refreshing, colorful option that everyone can enjoy.

Low-Sodium Mushroom and Lentil Stew

This low-sodium mushroom and lentil stew is a hearty, filling dish perfect for colder weather or holiday gatherings. Packed with protein-rich lentils, tender mushrooms, and a blend of spices, this stew is a comforting, healthy option that will keep your guests satisfied without compromising on flavor.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 2 cups low-sodium vegetable broth
• 2 cups water
• 2 cups fresh mushrooms, sliced
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1 bay leaf
• Fresh parsley for garnish

1. In a large pot, heat olive oil over medium heat. Add the onions, carrots, and celery and cook for 5-7 minutes until softened.
2. Add the garlic, mushrooms, cumin, turmeric, and black pepper and sauté for another 3-4 minutes until fragrant.
3. Stir in the lentils, vegetable broth, water, and bay leaf. Bring the mixture to a boil, then reduce the heat and simmer, covered, for 30-40 minutes, or until the lentils are tender.
4. Remove the bay leaf and serve the stew hot, garnished with fresh parsley.

This mushroom and lentil stew is a wholesome, satisfying dish that makes for a perfect holiday meal. The combination of lentils and mushrooms offers a rich, meaty texture, while the cumin and turmeric add warmth and depth. It’s a low-sodium, nutrient-packed stew that will fill you up and keep your guests feeling nourished and happy during holiday gatherings. This stew also makes excellent leftovers and can be easily reheated for a quick and delicious meal.

Low-Sodium Mushroom and Sweet Potato Casserole

This low-sodium mushroom and sweet potato casserole combines the sweetness of roasted sweet potatoes with savory mushrooms for a hearty, comforting dish. Perfect for a holiday side, it’s packed with flavor and nutrients, making it a healthier alternative to traditional casseroles.

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 cup fresh mushrooms, sliced
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon black pepper
• 1/4 cup low-sodium vegetable broth
• 1 tablespoon fresh thyme, chopped
• 1/4 cup shredded low-fat cheese (optional)

1. Preheat the oven to 375°F (190°C). Arrange the sweet potato cubes on a baking sheet and roast for 20-25 minutes until soft and slightly caramelized.
2. While the sweet potatoes roast, heat olive oil in a skillet over medium heat. Add the onions and garlic, cooking for 5-7 minutes until softened.
3. Add the mushrooms, cinnamon, and black pepper to the pan and sauté for another 5-7 minutes until the mushrooms are browned.
4. In a casserole dish, layer the roasted sweet potatoes with the mushroom mixture. Pour the vegetable broth over the top and sprinkle with fresh thyme.
5. If using cheese, sprinkle it on top and bake for another 10-15 minutes until the cheese is melted and bubbly (if using).
6. Serve hot, garnished with additional fresh thyme if desired.

This mushroom and sweet potato casserole is a heartwarming dish that combines sweet and savory elements. The natural sweetness of the sweet potatoes is perfectly balanced with the earthy mushrooms, while the cinnamon and thyme bring depth and aroma to the dish. It’s a fantastic low-sodium option for any holiday meal, and the addition of a little cheese (optional) adds a touch of richness, making it both indulgent and healthy.

Low-Sodium Mushroom and Zucchini Frittata

A low-sodium mushroom and zucchini frittata is a light yet flavorful dish that makes for a great brunch or light dinner during the holidays. The mushrooms bring an earthy flavor, while the zucchini adds freshness and moisture, making this frittata a satisfying choice without excess sodium.

Ingredients:

• 6 large eggs
• 1 cup fresh mushrooms, sliced
• 1 medium zucchini, sliced
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried oregano
• 1/4 cup fresh parsley, chopped
• 1/4 cup shredded low-fat cheese (optional)

1. Preheat the oven to 350°F (175°C). In a large, oven-safe skillet, heat the olive oil over medium heat.
2. Add the mushrooms and zucchini, cooking for 5-7 minutes until softened and lightly browned.
3. In a bowl, whisk the eggs, black pepper, and oregano until well combined.
4. Pour the egg mixture over the vegetables in the skillet, ensuring it covers evenly. Cook for 3-4 minutes on the stovetop, then transfer the skillet to the oven.
5. Bake for 15-20 minutes until the eggs are set and the frittata is golden brown.
6. If using cheese, sprinkle it on top during the last 5 minutes of baking. Garnish with fresh parsley before serving.

This mushroom and zucchini frittata is a simple yet elegant dish, perfect for a holiday breakfast or light meal. The eggs provide protein, while the mushrooms and zucchini add flavor and texture. The low-fat cheese (if used) keeps the dish light, and the fresh parsley adds a burst of color and flavor. This frittata is an excellent low-sodium option, suitable for those seeking a healthy and satisfying holiday meal.

Low-Sodium Mushroom and Cauliflower Rice Pilaf

This low-sodium mushroom and cauliflower rice pilaf is a nutritious, flavorful dish that makes a perfect side for holiday meals. The cauliflower rice provides a low-carb alternative to traditional rice, and the mushrooms add a savory depth of flavor, making this pilaf a delicious and healthy choice.

Ingredients:

• 1 medium cauliflower, grated into rice-sized pieces (or use pre-riced cauliflower)
• 1 cup fresh mushrooms, sliced
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1 tablespoon fresh cilantro, chopped (for garnish)

1. In a large pan, heat olive oil over medium heat. Add the onion and garlic, cooking for 5-7 minutes until softened.
2. Add the mushrooms to the pan and sauté for another 5-7 minutes until tender and browned.
3. Stir in the cauliflower rice, turmeric, cumin, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender.
4. Garnish with fresh cilantro before serving.

This mushroom and cauliflower rice pilaf is a light and low-sodium alternative to traditional rice pilafs, offering a savory, nutrient-packed side dish. The cauliflower rice provides a hearty base while absorbing the rich flavors of the mushrooms and spices. The turmeric and cumin add warmth and depth, making this pilaf a delicious and healthy addition to any holiday meal. It’s perfect for those looking to reduce their sodium intake without sacrificing flavor.

Low-Sodium Mushroom and Lentil Salad

This low-sodium mushroom and lentil salad is a hearty, protein-packed dish that’s perfect for holiday gatherings. The combination of earthy mushrooms and hearty lentils, dressed in a light olive oil and lemon dressing, makes for a satisfying salad that’s both nutritious and flavorful.

Ingredients:

• 1 cup dried green or brown lentils, rinsed and cooked
• 1 cup fresh mushrooms, sliced (cremini or button mushrooms work well)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 1/2 small red onion, finely chopped
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped (optional)

1. Cook the lentils according to package instructions. Drain and set aside to cool.
2. In a large bowl, combine the cooked lentils, mushrooms, red onion, and fresh herbs.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and black pepper.
4. Pour the dressing over the lentil mixture and toss gently to combine.
5. Serve chilled or at room temperature.

This mushroom and lentil salad is perfect for a light but filling holiday side dish. The lentils provide a rich source of protein, while the mushrooms add an earthy, savory note to the salad. The tangy lemon dressing complements the dish and ties all the ingredients together. It’s a fantastic option for those looking for a low-sodium, vegetarian-friendly dish that still offers plenty of flavor and satisfaction.

Low-Sodium Mushroom and Broccoli Stir-Fry

This low-sodium mushroom and broccoli stir-fry is a simple yet flavorful dish that pairs perfectly with your holiday meals. The combination of tender mushrooms, crisp broccoli, and a light soy sauce alternative creates a savory and satisfying dish that’s both healthy and low in sodium.

Ingredients:

• 2 cups fresh mushrooms, sliced
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce or coconut aminos
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• 1/4 teaspoon black pepper
• Sesame seeds for garnish (optional)

1. In a large pan, heat olive oil over medium-high heat. Add the mushrooms and cook for 5 minutes until they begin to soften.
2. Add the broccoli florets and cook for an additional 5-7 minutes until the broccoli is tender but still vibrant green.
3. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, and black pepper.
4. Pour the sauce over the vegetables and toss gently to coat. Stir-fry for another 2 minutes to allow the flavors to meld.
5. Garnish with sesame seeds if desired and serve immediately.

This mushroom and broccoli stir-fry is a quick, delicious, and healthy holiday side dish. The mushrooms provide a rich umami flavor, while the broccoli adds a bright, crisp texture. The sesame oil and ginger bring a touch of warmth and depth to the dish, and the low-sodium soy sauce or coconut aminos ensures that it remains light and healthy. This stir-fry is an excellent option for anyone seeking a flavorful yet low-sodium accompaniment to their holiday meals.

Low-Sodium Mushroom and Chickpea Stew

This low-sodium mushroom and chickpea stew is a warm, hearty dish that makes for a comforting holiday meal. The combination of tender mushrooms, chickpeas, and fragrant spices creates a filling stew that is both satisfying and low in sodium.

Ingredients:

• 1 cup dried chickpeas, rinsed and soaked overnight (or 2 cups canned chickpeas, drained and rinsed)
• 2 cups fresh mushrooms, sliced (shiitake, cremini, or button mushrooms work well)
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 2 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes (no salt added)
• 1 tablespoon fresh cilantro, chopped (for garnish)

1. If using dried chickpeas, cook them by boiling for 45 minutes to 1 hour until tender, then drain. (If using canned chickpeas, skip this step.)
2. In a large pot, heat the olive oil over medium heat. Add the onions and garlic and sauté for 5-7 minutes until softened.
3. Add the mushrooms, cumin, turmeric, and black pepper, and cook for another 5 minutes, stirring occasionally.
4. Stir in the chickpeas, vegetable broth, and diced tomatoes. Bring the mixture to a boil, then reduce the heat and simmer for 25-30 minutes, allowing the flavors to develop and the stew to thicken.
5. Garnish with fresh cilantro before serving.

This mushroom and chickpea stew is a filling, nutrient-packed dish that’s perfect for the holidays. The chickpeas provide a hearty, protein-rich base, while the mushrooms contribute a savory umami flavor. The cumin and turmeric add a touch of warmth and spice to the dish, making it a comforting and flavorful option. Whether served on its own or alongside a grain like quinoa or rice, this stew is a great low-sodium choice that doesn’t compromise on taste or satisfaction.

Note: More recipes​ are coming soon!