This hearty mushroom stew with quinoa and lentils is not only healthy and delicious, but also very satisfying. It's gluten free, full of fiber and plant protein - a true power-stew!
There are days where I do not have any motivation at all do drag myself into the kitchen and cook. Yes, it's true! Don't get me wrong, I loooove cooking but sometimes I wish dinner was already wating for me on the table. Usually, I like to prepare a few things on the weekend (like cooking quinoa or rice), which saves me time during the week. And if there is nothing prepared and I am too lazy to whip up a sofisticated meal, I just throw some veggies, grains and some kind of legumes into a large pot and hope for the best. And usually it works out, that's why I love one-pot meals like stews.
This recipe came up just that way. I had a bunch of mushrooms left so I cooked them together with quinoa, lentils and some thyme - and voilà - dinner is served. Quick and simple! And maybe you are lucky to have someone at home to help you slice and dice (like me!), then there is really not much left for you to do.
This stew is not only eays and tasty, but is full of power!
Mushrooms
Mushrooms contain a lot of vitamin D. Normally, our bodies produce this essential vitamin with the help of UV light from the sun. But especially now during the colder and darker month, we don't have that many opportunities to sunbathe during the day so keep eating those mushrooms. Unfortunately, the vitamin D content can vary drastically depending on where you got them. Luckily, mushrooms produce vitamin D in a similar way like us, so simply place them in the sun for a while to ramp up those vitamin levels.
Quinoa
I don't think I have to say much about quinoa. The hype around that pseudograin from South America is justified. Quinoa is naturally gluten free and an excellent source of protein. It contains all essential amino acids, that our bodies cannot produce themselves.
Lentils
Also a delicious and cheap source of plant protein. Just like other legumes, lentils are rich in fiber, leaving you full and keeping your digestive system healthy. Apart from that, they contain plenty of minerals, like potassium, magnesium, iron and zinc. Not bad, right?
All right, time to get cooking! If you try my recipe, let me know in the comments or on instagram (#veggiejam) how you like it.
Recipe
Mushroom Stew with Quinoa
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 3 1x
Description
This hearty mushroom stew with quinoa and lentils is not only healthy and delicious, but also very satisfying. It's gluten free, full of fiber and plant protein - a true power-stew!
Ingredients
- 1 onion
- 3 garlic cloves
- 1 tsp thyme, dried
- 14 oz mushrooms (400 g)
- ½ cup green or brown lentils, uncooked (100 g)
- ½ cup quinoa (100 g)
- 3 cups vegetable broth
- ½ tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- 2 tbsp cornstarch
- 1 cup plant milk (e.g. almond or oat), unsweetened (250 ml)
Instructions
- Dice the onion and mince the garlic. Brush the mushrooms and slice.
- Sautée the onion and garlic in a few tablespoon of water or a bit of oil in a large pot until translucent.
- Add the sliced mushrooms, thyme and a pinch of salt and sautée for about 5 min until the mushrooms have softened.
- Rinse the quinoa and lentils and add to the pot together with the broth, salt, pepper and paprika. Bring to a boil and let simmer for 20-25 min.
- At the end of the cooking time, stir the cornstarch into ½ cup cold water. Pour into the stew and and add the almond or oat milk. Stir, bring to a boil one more time.
- Season with more salt and pepper of needed and serve (e.g. with whole grain bread).
Notes
This stew thickens quite a bit once cooled. To reheat it on the stove, simply add a bit of water or broth to thin it out a bit.
This post is also available in de_DE.
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