0 from 51 votes
Wild Chanterelle Mushroom Stew
Rich, comforting and delicious vegan stew. Wild chanterelles and cultivated mushrooms, caramelized onions and lentils come together to make this satisfying winter meal.This takes about an hour to make but if you put your lentils on first, you can make the rest while it cooks and get this done in about 45 minutes.
Cook Time
1 hr
Servings: 6
Calories: 312 kcal
Course:
Main Course , Lunch , Dinner
Cuisine:
North American , Canadian , Vegan
Ingredients
- 1 ½ c yellow onion, sliced about one large onion
- 1 teaspoon seasoning salt
- 4 tablespoon Olive Oil, divided in half
- 1 ½-2 lb Chanterelle Mushrooms, sliced or a mixture of your favorite mushrooms (lobster, oyster, porcini, shiitake and white or whatever combination you have on hand.)
- 2 cloves garlic, chopped
- 3 tablespoon all purpose flour
- 4 c vegetable stock
- 1 c tomatoes, chopped Use fresh tomatoes or substitute 1 tablespoon tomato paste.
- 1 thyme sprig or ½ teaspoon dried thyme
- 1 rosemary sprig or ½ teaspoon dried rosemary
- 1 bay leaf
- 1 tablespoon red wine vinegar
- 1 teaspoon *Optional* Worcestershire Sauce *do not use if you are strictly vegan*
- 1 c *Optional* Each, Carrot and Turnip, chopped ½ inch
- 3 c Cooked Lentils, green or brown 1 cup dry lentils, cooked according to package directions.
- 1 c Parsley, peas or kale to garnish
- salt and pepper to taste
Instructions
- In a wide bottomed, large heavy pot, heat 2 tablespoon oil on medium. Add onions and seasoning salt and 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 in flour and stir through. Add stock and stir or whisk vigorously to incorporate flour through the stock.Add tomatoes, herbs and carrots, turnips, wine and Worcestershire if using. Simmer on medium, stirring often for about 30 min. or until carrots and turnips are cooked through if using.
- Stir in cooked lentils and heat through. Add green garnishes (peas, parsley or kale). Let heat for 1 minute, then turn off heat letting the residual heat finish cooking them lightly.
- Serve in a bowl with your favourite side of mashed potatoes, yams, polenta or risotto.
Cup of Yum
Notes
- *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 Information
Calories
312kcal
(16%)
Carbohydrates
44g
(15%)
Protein
14g
(28%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Sodium
1102mg
(46%)
Potassium
983mg
(28%)
Fiber
14g
(56%)
Sugar
11g
(22%)
Vitamin A
4138IU
(83%)
Vitamin C
19mg
(21%)
Calcium
59mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 312
% Daily Value*
| Calories | 312kcal | 16% |
| Carbohydrates | 44g | 15% |
| Protein | 14g | 28% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 1102mg | 46% |
| Potassium | 983mg | 21% |
| Fiber | 14g | 56% |
| Sugar | 11g | 22% |
| Vitamin A | 4138IU | 83% |
| Vitamin C | 19mg | 21% |
| Calcium | 59mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.