Cozy Mushroom Stew
A quick, flavorful mushroom stew loaded with vegetables and savory herbs. Perfect for a cozy dinner or meal prep, this plant-based, high-fiber stew comes together in just 30 minutes with minimal effort.
Equipment
- 1 Dutch Oven (medium-sized)
- Knife and cutting board
- Spoon or spatula
Ingredients
- 1 tablespoon cooking oil olive oil recommended
- 1 red onion diced
- 3 garlic cloves minced
- 2 carrots diced
- 1 teaspoon Italian seasoning
- 1 tablespoon flour rice flour, all-purpose, or cornstarch
- 3 tomatoes diced
- 1 pound mushrooms baby Bella, cremini, or preferred variety, sliced
- ½ cup vegetable stock or water
- 2 tablespoons liquid coconut aminos or soy sauce/tamari
- 2 tablespoons fresh or dried herbs sage, thyme, or oregano
Instructions
- Prepare Ingredients: Before heating the pot, gather all ingredients and prepare them. Dice the red onion finely so it cooks evenly and mince the garlic cloves to release their full aroma. Peel and dice the carrots into small, uniform pieces. Slice the mushrooms evenly to ensure consistent cooking. Dice the tomatoes and have your flour, herbs, and liquid seasonings ready. Proper prep makes the cooking process smooth and efficient.
- Heat Oil and Sauté Aromatics: Place a medium-sized Dutch oven over medium heat and pour in one tablespoon of olive oil. Allow the oil to warm for 30 seconds, then add the diced onions and minced garlic. Sprinkle a pinch of salt to draw out moisture from the onions. Sauté, stirring occasionally, until the onions turn soft, translucent, and golden brown. This step creates a rich, flavorful base for the stew.
- Cook Carrots with Seasoning: Add the diced carrots to the pot along with one teaspoon of Italian seasoning. Stir to coat the carrots evenly in the oil and aromatics. Cook for 2–3 minutes until the carrots begin to soften but still retain a slight bite. This ensures the stew has a mix of tender and firm textures.
- Add Tomatoes and Thicken Base: Add the diced tomatoes and one tablespoon of flour (or rice flour, cornstarch, or all-purpose flour). Stir thoroughly to coat the vegetables evenly. As the mixture heats, it will begin to thicken, creating a smooth, velvety base for the stew. Cooking the flour with the vegetables prevents a raw taste and ensures a creamy texture.
- Incorporate Mushrooms: Gently fold in the sliced mushrooms, mixing them with the thickened tomato and carrot base. Sauté for 2–3 minutes, allowing the mushrooms to release their natural juices. Stir occasionally to ensure even cooking. This step builds the deep umami flavor that makes the stew hearty and satisfying.
- Add Stock and Liquid Seasoning: Pour in ½ cup of vegetable stock (or water) and two tablespoons of liquid coconut aminos, soy sauce, or tamari. Stir to combine thoroughly. The liquid creates a stew-like consistency and balances the flavors, while the seasoning enhances the savory depth of the dish.
- Simmer Until Tender: Cover the pot with a lid and reduce heat to medium-low. Let the stew simmer gently for 10–12 minutes, or until the carrots are tender and mushrooms are fully cooked. Stir occasionally to prevent sticking and ensure even cooking. Simmering with a lid on locks in moisture and melds the flavors beautifully.
- Adjust Consistency and Seasoning: Remove the lid and check the stew’s thickness. If it’s too thin, continue cooking uncovered for a few minutes to thicken naturally. Taste the stew and adjust seasoning with additional salt, herbs, or liquid aminos as desired. Stir in extra fresh herbs at this stage for a fragrant, flavorful finish.
- Garnish and Serve: Turn off the heat and transfer the stew to serving bowls. Garnish with fresh herbs for color and aroma. This warm, comforting stew pairs well with bread, rice, or quinoa. Enjoy it on its own for a wholesome, nutrient-rich meal.
Notes
- Use fresh, firm mushrooms like baby Bella or cremini for the best texture and flavor.
- Sauté onions and garlic until golden brown to build a rich, aromatic base.
- Adjust the amount of liquid depending on whether you prefer a thicker stew or a slightly soupier consistency.
- Fresh herbs added at the end enhance flavor and add vibrant color.
- This stew is versatile—feel free to mix in additional vegetables or plant-based protein.
- Toast the flour briefly before adding liquid to avoid a raw taste and ensure a smooth, creamy consistency.
- Simmer gently to allow flavors to meld and vegetables to cook evenly.
- For deeper flavor, optional additions like balsamic vinegar, red wine, or a pinch of cocoa/coffee can enhance the umami without overpowering.
