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.
Medium cast iron pot
▢1 tablespoon canola oil or any vegetable oil
▢1 onion diced
▢2 carrots diced
▢2 garlic cloves minced
▢1 tablespoon all-purpose flour or corn starch if gluten-free
▢3 tomatoes diced
▢1 pound (450 grams) mushrooms sliced
▢1 ½ cups (350 ml) vegetable stock
▢1 tablespoon soy sauce reduced-sodium (or tamari if gluten-free)
▢1 teaspoon oregano dried
▢1 tablespoon 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.
Calories: 114kcal | Carbohydrates: 16g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Sodium: 637mg | Potassium: 727mg | Fiber: 4g | Sugar: 8g | Vitamin A: 6136IU | Vitamin C: 21mg | Calcium: 40mg | Iron: 1mg