Lentil Mushroom Stew-A Hearty Healthy Dinner
Wild Mushroom and Lentil Stew is one of my favorite fall and winter dinners. This vegetarian stew has deep, rich and delicious flavor from caramelized onions and a variety of mushrooms and is guaranteed to satisfy.
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Why I made this recipe
Lentils are full of protein and more importantly for vegetarians, iron. The green lentils I used for this recipe have 12 grams of protein, 25% of your daily recommended intake of iron and 5 grams of fiber per ¼ cup!!! Definitely a nutrition powerhouse. Adding the optional peas adds even more protein to each serving.
Other vegetarian high protein recipes I love are Vegan Italian White Beans, Apple Walnut Salad and my really flavorful Rocket and Pear Salad. For a really unique vegetarian stew, try this Antiguan Chop Up. Traditionally served at breakfast there but for many of us in North America, we might prefer this veggie stew at lunch or dinner.
Canadian lentils
Did you know that Canada is one of the main, world wide producers of lentils?! Isn't that amazing. I love food security and sustainability and lentils are a crop that grow well in Canada and our farmers sell here and abroad. As for mushrooms, if you've been following me for awhile now, you know how much I love foraging for and eating wild mushrooms. Possibly my favourite food item ever...but I digress.
Sooo Delicious!
This recipe only has a few ingredients but these are nutritious whole foods with a satisfying umami richness. There are a few optional ingredients depending on your dietary restrictions or what you have in your fridge so this is truly a recipe for any mushroom lover.
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Enjoy my friends, I hope you're have a lovely and refreshing January.
Sabrina
For more on what I'm cooking up, follow me on Instagram or Facebook and pop over to check our my shop closing out sale at West Coast Kitchen Garden (50% off everything until sold out!!!) You might also like my FREE printable weekly meal planner.
Recipe
Wild Mushroom And Lentil Stew
Ingredients
- 1 ½ c Onion, sliced About one large onion
- 1 teaspoon Seasoning Salt
- 4 tablespoon Olive Oil, divided in half
- 1 ½-2 lb Wild and cultivated mixed Mushrooms, sliced Chanterelle, Lobster, Oyster, Porcini, Shiitake and White or whatever combination you have on hand.
- 2 cloves Garlic, chopped
- 3 tablespoon Flour
- 4 c Mushroom or Vegetable Stock I make mushroom stock with ½ c dried mushrooms in 4 c boiling water, stirred and let to sit for an hour.
- 1 c Tomatoes, chopped Use fresh tomatoes or substitute 1 tablespoon tomato paste.
- 1 Large sprig of Thyme
- 1 Small sprig of Rosemary
- ¼ c White Wine or 1 tablespoon Red Wine Vinegar Adds a little extra acidity
- 1 teaspoon *Optional* Worcestershire Sauce *do not use if you are strictly vegan*
- 1 c *Optional* Each, Carrot and Turnip, chopped ½ inch Makes this an all-in-one dish
- 3 c Cooked Lentils, green or brown 1 cup dry lentils, cooked according to package directions.
- Salt and Pepper to taste
- 1 c Parsley, peas or kale to garnish Something fresh and green helps this stew pop!
Instructions
- In a wide bottomed, large heavy pot (I love my enameled cast iron pot), heat 2 tablespoon oil on medium and add onions and seasoning salt. Saute, stirring often until they are caramelized. (Add a tablespoon of water or 2 to help them cook down if they are drying too much before browning)
- Once nice and brown, push to the side, add remaining oil, garlic and mushrooms, sauteing until cooked.
- Sprinkle with flour and stir through, immediately adding stock once flour is stirred in. Stir vigorously to incorporate flour through stock then add tomatoes, herbs and optional ingredients (vegetables, wine and Worcestershire) if using. Simmer on medium, stirring often about 30 min. or until carrots and turnips are cooked through if using. ( If you are busy doing other things and can't stir often, turn heat to low)
- Stir in cooked lentils and heat, then add your green garnishes if using and turn off heat after one minute letting residual heat finish cooking them lightly.
- Serve in a bowl with your favourite side of mashed potatoes, yams, polenta or risotto.
- *Note: This keeps well and can be made 2-3 days ahead and leftovers used as lunch for school or work. The lentils are very high in iron and protein making them a great choice for vegetarians. Although I love mushrooms, if your children don't (I have 2 mushroom loving and 2 mushroom hating), load up the other veggies and go light (or even skip) the mushrooms for a high fiber, high vitamin and low fat, satisfying dinner. My mom used to grate mushrooms with a cheese grater to "hide" them in things and I've done this myself when I really want that mushroom flavour without picky eaters complaining.
Nutrition
Elaine
Delicious! It's meaty without the meat, thanks to those mushrooms. Lots of flavour from the tomatoes and herbs, too! Great served with cauliflower mash instead of potatoes for a change.
SabCurrie
Thanks Elaine and yes to the cauliflower mash! We’ve tried celery root purée too. Thanks for weighing in 🙂
Vanessa
This looks like a delicious recipe for a mushroom lover like me!
SabCurrie
Thanks Vanessa, it’s definitely one for mushroom lovers! Thanks for reading 🙂
Aimee
So yum! I used dried lentils and added them after tomatoes then veges 15 mins later. Served with Cauliflower mash 🙂
Thankyou for beautiful recipe
Sabrina Currie
That’s awesome Aimee! This is one of my families favourite meatless meals 🙂
Colleen
I love any & all mushrooms, and this stew looks so delicious, satisfying & comforting. I can't wait to give it a try. Thanks for the lovely recipe.
SabCurrie
Thanks so much Colleen 🙂 Rnjoy!
Bernice M Hill
Vegan comfort food at it's finest...wow. I could really dig into a bowl of this.
SabCurrie
Thanks so much Bernice! A good hearty dish for these cold months 🙂
Belinda
This is delicious! All 5 of my family devoured it, it’s a keeper!!
SabCurrie
Thanks Belinda, I’m so glad 🙂
Katherine | Love In My Oven
I would have loved this for dinner tonight! We eat a lot of warm and cozy stews, and I'm trying to incorporate as many lentils into our diet as I can these days. Pinning and trying soon!
SabCurrie
Great idea Katherine, lentils are such a nutritional powerhouse. Great to add to any veggie dish 🙂
Cathy
What a beautiful, healthful stew! I love the flavours of wild mushrooms and caramelized onions in here!
SabCurrie
Thank you Cathy 🙂 I strive to make veggie dishes that are every bit as rich and satisfying as meat ones. Enjoy!
Trish
Oh, this looks so rich and savory. Definitely for Sunday dinner.
SabCurrie
Thank you so much for your kind words. Cheers Trish!
Terri
Please take me mushroom foraging! I adore mushrooms and that photo is amazing. The stew looks spectacular too!
SabCurrie
I’m always looking for mushroom picking buddies! Come on out! And thank you for your kind words 🙂
Yvonne Langen
Hearty, healthy and wholesome - this stew is just the ticket to get through the coldest winter nights. Easy and delicious!
SabCurrie
Thanks Yvonne! I totally agree, and such a healthy alternative to a meat stew. Enjoy!
Matt - Total Feasts
This looks so delicious and hearty, looks perfect for this cold weather!
SabCurrie
Thank you Matt! Gotta love a good stew in these cold months!
Jenny Bowden
Please would you able to translate the cups to weights in grams /ml for us Brits!?
Thank you
Jenny
David Raasch
Fantastic recipe! I just wish I had some nutritional information on it. No big deal, though. But it really had a fantastic taste!
Sabrina Currie
Thanks David! I’ve been thinking of adding nutritional info, hopefully that will come in the next year. Thanks for the feedback, cheers!