This mushroom stew is a hearty and nourishing dish, perfect for cooler weather. The combination of fresh and dried mushrooms brings a deep, earthy flavor while providing important nutrients like B vitamins, selenium, and antioxidants that support immune health. Quinoa adds a satisfying boost of plant-based protein and fiber, helping to keep you full and balanced. Whether you’re vegetarian or a carnivore, this rich and flavorful fall soup is sure to be a comforting, wholesome meal.
Active Time: 35 mins | Total Time: 55 mins | Servings: 6
Ingredients:
- 1 ounce dried mushrooms, such as porcini or chanterelles
- 2 cups warm water
- 3 tablespoons extra-virgin olive oil, divided
- 2 pounds mixed fresh mushrooms, such as cremini, oyster, pioppino and/or shiitake, roughly chopped (about 14 cups)
- 1 (8-ounce) bunch kale, stemmed and chopped
- 5 small carrots, peeled and sliced (1/4-inch)
- 1 small yellow onion, chopped
- 2 tablespoons tomato paste
- 3 cloves garlic, minced
- 1 tablespoon chopped fresh rosemary
- ½ cup dry red wine
- 4 cups reduced-sodium vegetable broth
- 1 ½ pounds yellow or red baby potatoes, quartered
- ½ teaspoon salt
- ½ teaspoon ground pepper
- ¼ cup nutritional yeast
- 3 cups cooked tricolor quinoa
Directions:
- Combine dried mushrooms and warm water in a small bowl; let stand until the mushrooms soften, about 10 minutes. Using a slotted spoon, transfer the mushrooms to a cutting board, reserving the water. Roughly chop the mushrooms and return them to the water.
- Heat 1 1/2 tablespoons oil in a large heavy-bottomed pot or Dutch oven over medium-high heat. Add half of the fresh mushrooms; cook, stirring occasionally, until lightly browned, 10 to 12 minutes. Transfer to a plate. Repeat with the remaining 1 1/2 tablespoons oil and fresh mushrooms.
- Return the browned mushrooms to the pot and add kale, carrots and onion; cook, stirring occasionally, until the vegetables soften, about 5 minutes. Stir in tomato paste, garlic and rosemary; cook, stirring often, until fragrant, about 1 minute. Add wine and stir to scrape up any browned bits on the bottom of the pan. Stir in broth, potatoes, salt, pepper and the soaked mushrooms with the soaking water. Bring to a simmer over low heat and cook, covered, until the potatoes are tender, about 20 minutes.
- Remove from heat and stir in nutritional yeast. Divide quinoa among 6 bowls and top with the stew.
To make ahead:
Cool stew to room temperature, about 1 hour. Transfer to an airtight container and refrigerate for up to 3 days or freeze for up to 3 months.
Nutrition Facts:
Serving Size 1/2 cup quinoa & 2 cups stew; Calories 400; Total Fat 10g; Saturated Fat 1g; Sodium 431mg; Total Carbohydrate 64g; Dietary Fiber 12g; Total Sugars 8g; Protein 15g; Vitamin C 54mg; Calcium 210mg; Iron 5mg; Potassium 1217mg
