This mushroom stew is a hearty, family-friendly, easy, one-pot meal that is ready in less than 30 minutes. You can eat it all year round and it goes well with pasta, quinoa, rice or mashed potatoes.
This recipe is vegan, low-fat, and can be made gluten-free.
Mushroom stew ingredients
To make this recipe, you will need the following ingredients:
- Mushrooms – sliced
- Onion – diced
- Carrots – peeled and diced
- Garlic – minced
- Vegetable stock
- Canola oil (rapeseed oil in the UK)
- Soy sauce or tamari sauce
- Plain flour
- Fresh tomatoes – diced
- Oregano – dried
- Fresh parsley – to g
Tools needed to make this recipe
The tools that I used to make this recipe are:
- Medium-sized cast iron pot – I used this pot
- Sharp knife to slice the vegetables
- Wooden spoon
- Measuring spoons – these are my fav and I use them all the time!
- Measuring cup – to make sure that you’re getting the measurements right.
How to make mushroom stew
This is a very easy and delicious recipe that you’re going to love. Here’s how to make it:
- Heat oil in a medium-sized pot. Sauté the onion on medium heat until they’re soft and translucent.
- Add the diced carrots and cook for a couple of minutes.
- Then, add minced garlic and cook for one minute until it’s fragrant and golden.
- Add flour and mix well. The mixture will become sticky and that’s exactly how you want it to be.
- Then add sliced mushroom and tomatoes and cook for 2-3 minutes.
- Cover with vegetable stock and add reduced-sodium soy sauce.
- Add oregano or any herb that you’re using, cover the pot and simmer until the carrots are softened. Then open the lid continue to cook until the liquids are reduced a little.
- Have a taste, and adjust the seasonings to your preference. I recommend that you use reduced-sodium soy sauce and might need to add a little bit of salt, but if you’re using regular soy sauce, then it will probably be salty enough.
- Serve warm over vegan mashed potatoes, sweet mashed potatoes, quinoa, rice, or with warmed up naan bread. Garnish with fresh parsley for color.
What kind of mushrooms can I use?
I used chestnut/cremini mushrooms to make this, but feel free to use any kind of mushrooms that you like. I’ve used button mushrooms in the past, and shitake mushrooms also work great.
If you would also like to add dried porcini mushrooms or any type of wild mushrooms, make sure that you soak them in water for at least 30 minutes prior to cooking.
Can I add more veg or beans to this recipe?
You sure can. Add diced potatoes, sweet potatoes, celery, or even beans like kidney beans, chickpeas, black beans. This mushroom stew is so versatile and can be easily adjusted to what you like best.
How to make this gluten-free?
The only ingredient that contains gluten in this recipe is flour. Substitute it with corn starch and that will make the dish gluten-free.
How to store this mushroom stew?
Store in the fridge in an airtight container for up to 5 days. To reheat, just add as much as you need to a small pot and warm it up over the stovetop or in the microwave.
Is this stew freezer friendly?
You can freeze portions of this mushroom stew in freezer bags, or freezer-safe containers for up to 3 months.
Weight Watchers points
There are 3 WW points in one portion of this mushroom stew without the mash.
- Medium cast iron pot
- Sharp knife
- Wooden spoon
- Measuring spoons
- Measuring cup
- 1 tbsp canola oil or any vegetable oil
- 1 onion diced
- 2 carrots diced
- 2 garlic cloves minced
- 1 tbsp flour or corn starch if gluten-free
- 3 tomatoes diced
- 16 oz 450 grams mushrooms sliced
- 1 ½ cups 350 ml vegetable stock
- 1 tbsp soy sauce reduced-sodium (or tamari if gluten-free)
- 1 tsp oregano dried
- 1 tbsp parsley fresh, to garnish
- Heat oil in a medium pan.
- Add onion and cook until it becomes soft and translucent.
- Add carrots and cook for a couple of minutes.
- Add minced garlic and cook for a minute or until it's fragrant and turns golden.
- Add flour and mix well (or corn starch if gluten-free).
- Then add tomatoes and sliced mushrooms, and cover with vegetable stock.
- Add soy sauce (or tamari if gluten-free).
- Add oregano or any herb using, and simmer covered for 5 minutes or until the carrots are softened.
- Taste the stew and adjust the seasonings to your preference.
- Serve hot and garnish with fresh parsley.
- You can substitute flour with corn starch to make this recipe gluten-free.