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Mushroom Stew with Lentils & Potato (Vegan!)
This vegan "beef" stew features chunky potato, carrot, and mushrooms in a richly-flavored umami broth. It's so cozy, delicious, and filled with plant-based nourishment.
Prep Time
25 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 5 medium bowls
Calories: 201 kcal
Course:
Main Course , Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 yellow onion
- 1 lb. potatoes (white or gold)
- 2 large portobello mushrooms (about 8 oz.)
- 2 medium carrots
- 2 tsp. garlic powder
- 2 Tbsp. all-purpose flour (GF if needed)
- 1 Tbsp. red wine vinegar
- 4 cups vegetable broth
- 1/2 cup green/brown lentils
- 3 Tbsp. tomato paste
- 2 Tbsp. tamari
- 2-3 tsp. vegan Worcestershire sauce
Optional additions:
- 1 tsp. smoked paprika, Italian seasoning, bay leaves (remove before serving), fresh herbs like thyme or rosemary
- Fresh parsley for serving
Instructions
- Dice onion. Cut potato into about 3/4-inch cubes. Then cut mushrooms and carrots into bite-sized chunks.
- In a stockpot over medium-high heat, sauté onion for 6-7 minutes. (I use 3 Tbsp. broth/water for no-oil sauté method, adding more as needed.)
- When onions are translucent, add potatoes, mushrooms, and carrots. Stir and sauté for 3-4 minutes.
- Add garlic powder and sprinkle on the flour. Stir and sauté 1 minute.
- Add red wine vinegar. Stir and heat for 20-30 seconds.
- Add broth, lentils (rinsed and drained), tomato paste, tamari, and Worcestershire sauce. Stir to combine.
- Bring to a light boil. Then reduce heat, cover, and simmer for 30-40 minutes or until lentils and potatoes are cooked through.
- Salt & pepper to taste. Stir in a few tablespoons chopped fresh parsley (or other herbs) before serving if desired.
Cup of Yum
Notes
- Vegetables: Add leeks, green peas, celery, spinach, kale, etc.
- For gluten-free: Use GF flour, tamari, and ensure your Worcestershire sauce is GF.
- Vegan Worcestershire sauce: I use Whole Foods 365 brand which is organic, oil-free, and vegan. If that's not available, The Wizard's brand is another option. Annie's also makes vegan Worcestershire sauce, but it's not gluten-free. Be sure to check the labels depending on your diet.
- Recipe originally published September 2020. Updated February 2024. (If you're looking for the original recipe, just email and ask!)
Nutrition Information
Calories
201kcal
(10%)
Carbohydrates
41g
(14%)
Protein
10g
(20%)
Fat
1g
(2%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Trans Fat
0.002g
Potassium
945mg
(27%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Vitamin A
4635IU
(93%)
Vitamin C
24mg
(27%)
Calcium
46mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 201
% Daily Value*
| Calories | 201kcal | 10% |
| Carbohydrates | 41g | 14% |
| Protein | 10g | 20% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Trans Fat | 0.002g | 0% |
| Potassium | 945mg | 20% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 4635IU | 93% |
| Vitamin C | 24mg | 27% |
| Calcium | 46mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.