This beany mushroom stew is perfect for those hungry nights, or long days at work. You can make this dish easily, and it’s full of protein. Don’t be discouraged by the lack of meat, as this stew is highly nutritious and very filling.
Make This Beany Mushroom Stew Any Time You’re Hungry
Mushrooms and beans make a very healthy meal!
Let’s start with the mushrooms first. In this case, the recipe calls for maitake or shiitake mushrooms. However, you can use any kind you have handy, whether it is a white button, black trumpet, or cremini.
Mushrooms are extremely healthy, and they add plenty of vitamins and minerals to your meal. If you don’t have any, though, replace them with eggplant, tofu, green beans, or asparagus.
As for the beans, this dish asks for dried gigante, runner, or lima beans. These beans are also very healthy, as they contain high amounts of protein and fiber, along with vitamins and minerals.
If you need to replace these beans, consider using pinto beans, chickpeas, cannellini beans, or black beans. All of these are also nutritious.
The rest of the ingredients also pack a ton of nutrients. The onions will add prebiotic properties and fiber, while the carrots have high vitamin A content. You can replace these vegetables with leeks, celery, scallions, and Brussels sprouts.
If you feel like adding heat as the recipe indicates, use the Fresno chilies. Other good options are habanero peppers, poblano peppers, or even jalapenos. Remember to remove the seeds to lower the spice level.
Don’t skip the egg yolks if you can because these are great sources of healthy fat, vitamins, and minerals. They are also essential for binding and texture. If you need to, you can replace them with vegan egg replacements.
This decadent beany mushroom stew is truly the meal you need today. You can make the stew ahead of time to save time cooking. Enjoy this with a tasty piece of garlic bread and you’ll be satisfied for a long time.
Discover another healthy mushroom soup recipe here: Shiitake Beef Soup [Recipe]
Beany Mushroom Stew
1 small onion, unpeeled, halved
1 medium carrot, peeled
4 garlic cloves (1 smashed, 3 finely chopped)
1 1/2 cups (192 g) dried gigante, runner, or lima beans, soaked overnight, drained
1 cup (128 g) faro or spelt, soaked overnight, drained
2 red Fresno chilies, seeds removed, finely chopped
1/3 cup (80 ml) plus 3 tbsp extra virgin olive oil
2 tbsp finely chopped rosemary
8 oz (200 g) maitake or shiitake mushrooms, torn into bite-size pieces
2 tsp sherry vinegar or red wine vinegar
freshly ground black pepper
4 large egg yolks, room temperature
- To start, combine onion, carrot, smashed garlic, beans, and 14 cups (approx. 3.3 L) of water in medium pot. Bring to a boil, then reduce heat.
- Allow the mixture to simmer while stirring occasionally for 70 to 90 min, or it depends on the size of the beans. Wait until the beans are creamy but still intact.
- Transfer beans to a medium bowl using a slotted spoon. Discard the carrot, onion, and garlic.
- Bring the broth to a boil and add farro. Lower the heat and allow to simmer for 20 to 30 min, stirring occasionally until grains are tender.
- Remove the broth from the heat and add the cooked beans. Season with a generous amount of salt.
- Let the mixture sit for 5 min and let the grains and beans absorb the flavor. (You can also cook the beans and grains one day ahead to really absorb the broth).
- Heat 1/2 cup (120 ml) of oil in a nonstick medium skillet and saute chopped garlic and chilies for about 4 min, stirring often until garlic is golden brown in color.
- Remove from the heat and add rosemary. Mix well. Transfer the mixture into a small bowl and season with some salt.
- Using the same skillet, heat the remaining 3 tbsp of oil over medium-high. Cook the mushrooms for about 2 min until brown underneath, do not stir.
- Continue to cook the mushrooms for 6 to 8 more min while tossing frequently until mushrooms are crisp and brown.
- Splash some vinegar over mushrooms. and season with salt and pepper. Give the skillet a few shakes to combine all the seasonings.
- Scoop stew into serving bowls and top with some crisp mushrooms and egg yolk. Sprinkle with chili-garlic oil.
- You can break the egg yolk into soup before eating. Stir to create a more silky consistency.
- Serve warm. Enjoy!
- Do Ahead: You can make the stew ( without mushrooms, egg yolks, chile-garlic oil) 3 days ahead. Let it cool, cover, and chill.