As the temperatures begin to drop, our body will start craving warm, nurturing meals. This one-pot vegan mushroom stew is the perfect comfort meal, especially in the fall and winter. Full of fiber and plant-based protein, this stew strikes a perfect balance of being healthy and nutritious.
This delicious mushroom stew features carrots, bell peppers, cauliflower, and textured soya chunks, ensuring that your nutritional needs are met to the highest standard. Best of all, this dish is made using just one pot! Let’s face it, no one likes washing extra dishes.
This stew is a great option for a family dinner, and it can be served with a variety of sides, including roasted or mashed potatoes, rice, bread, or stuffing. It also makes a wonderful meal prep dish, allowing you to prepare a week’s worth of dinners ahead of time!
Table of Contents
Key Ingredients
- Mushrooms. Historically, stew was a common meal among the working class, featuring meat or fish as its main ingredient. This vegan stew takes advantage of mushrooms as an excellent replacement for meat. Mushrooms are known for their chewy, meaty texture, as well as their strong umami flavor.
- Vegetables. In this stew, mushrooms are complemented by carrots, bell peppers, onions, garlic, and cauliflower. The vegetables lend their flavor to create a delicious gravy, as well as being a reliable source of fiber.
- Herbs and spices. The stew is further elevated by spices and herbs, including rosemary, bay leaves, peppercorns, and nutritional yeast.
- Textured soy chunks. To make sure this meal meets your protein needs, this stew features soy chunks. Textured soy protein is a great way to bulk up any plant-based meal!
- Miso paste. To create additional depth of flavor, this recipe also features fermented soybean paste known as miso.
How to Make One-Pot Vegan Mushroom Stew
Although this recipe features multiple ingredients, it’s very easy to make. Best of all, you won’t be making a mess, since this is a one-pot recipe! Here’s how you can make it:
1. Prepare all of your ingredients before you start cooking. Chop and dice your veggies, line up your spices, and measure any liquid ingredients in advance.
2. Saute garlic and onion in a preheated pot over medium heat for 5-7 minutes, until the onions start to soften and turn translucent.
3. Next, add carrots, peppers, and mushrooms. The mushrooms will take up a lot of room in the pot, but that’s okay! As they cook, they will significantly reduce in size. Cook for approximately 7-10 minutes, until the mushrooms have released moisture and turned brown. In the meantime, whisk ½ cup of cold vegetable broth with all-purpose flour until there are no lumps.
4. Add nutritional yeast, red wine, soy sauce, miso paste, and tomato paste. Stir to combine. Next, add cauliflower, soy chunks, vegetable broth, and broth-flour mixture. Top with bay leaves, rosemary, and peppercorns. Cover the pot and bring the contents to a boil. Turn down the heat and let the stew simmer for 25-30 minutes on low.
5. Taste and season with extra salt if desired. Top with fresh parsley and serve.
Recipe Tips, Variations, and Substitutions
- Slow and steady wins the race! Cook the stew for at least 25-30 minutes to release the flavors and allow them to come together. You can even adapt this recipe to be made in a slow cooker.
- Scale up the recipe. If you are cooking for a large family, you can easily scale this recipe to 8, or ever 12 servings! Just make sure your pot is large enough.
- Make it gluten-free. For a gluten-free version of this mushroom stew, make sure to use tamari soy sauce, as regular soy sauce usually contains gluten. Instead of wheat flour, mix cornstarch with vegetable broth.
- Make it soy-free. If you’re avoiding soy, you can still enjoy this stew if you swap soy sauce for coconut aminos and omit miso paste from the recipe. Instead of soy chunks, try this recipe with seitan pieces or canned chickpeas.
- Make it alcohol-free. If you’re avoiding alcohol, replace red wine with balsamic vinegar.
Frequently Asked Questions
How to store it?
Allow your stew to fully cool down, then store it in the fridge for 4-5 days. Alternatively, split it into portions and freeze.
How to reheat it?
Use a microwave or stovetop to reheat your mushroom stew. Make sure it is thoroughly hot all the way through before you serve.
Can I swap or add ingredients?
If you have produce that needs using ASAP, you can modify your stew to include it. You could add green beans, peas, zucchini, tomatoes, spinach or kale, to name a few. If there is an ingredient you dislike (e.g. bell peppers), you can swap it for a different vegetable. Be sure to taste and adjust your seasonings if you add or swap ingredients.
Serving Suggestions
The beauty of this recipe is that it’s very versatile. The whole family can enjoy this mushroom stew it with their favorite sides:
- Easy Vegan Stuffing. No fall meal is complete without stuffing.
- Vegan Mashed Potatoes. Serve on a bed of fluffy mashed potatoes for a classic comfort dish.
- Steamed Quinoa or Rice. Pair with steamed quinoa for a protein-packed combo.
One-Pot Vegan Mushroom Stew
Ingredients
- 1 tbsp olive oil
- 1 red onion diced
- 6 cloves garlic minced
- 2 carrots sliced
- 1 red bell pepper diced
- 1 green bell pepper diced
- 4 cups mushrooms sliced
- ¼ head cauliflower broken into florets
- ½ cup red wine dry
- ¼ cup tamari soy sauce
- 1 tbsp miso paste
- 1 tbsp tomato paste
- 1 tbsp nutritional yeast
- 1 ¼ cups vegetable broth
- 1 tbsp all-purpose flour
- 2 bay leaves
- 2 sprigs rosemary fresh
- ½ tsp peppercorns
- salt to taste
- parsley fresh
Instructions
- Start by prepping your ingredients.
- Heat the oil in the pot. Add onion and garlic, and saute on medium heat for 5-7 minutes, until the onions start to soften and turn translucent.
- Next, add carrots, peppers, and mushrooms. The mushrooms will take up a lot of room in the pot, but that’s okay! As they cook, they will significantly reduce in size. Cook for approximately 7-10 minutes, until the mushrooms have released moisture and turned brown. In the meantime, whisk ½ cup of cold vegetable broth with all-purpose flour until there are no lumps.
- Add nutritional yeast, red wine, soy sauce, miso paste, and tomato paste. Stir to combine. Next, add cauliflower, soy chunks, vegetable broth, and broth-flour mixture. Top with bay leaves, rosemary, and peppercorns. Cover the pot and bring the contents to a boil. Turn down the heat and let the stew simmer for 25-30 minutes on low.
- Taste and season with extra salt if desired. Top with fresh parsley and serve.
Notes
- For a gluten-free version of this mushroom stew, make sure to use tamari soy sauce, as regular soy sauce usually contains gluten. Instead of wheat flour, mix cornstarch with vegetable broth.
- If you’re avoiding soy, you can still enjoy this stew if you swap soy sauce for coconut aminos and omit miso paste from the recipe. Instead of soy chunks, try this recipe with seitan pieces or canned chickpeas.
- If you’re avoiding alcohol, replace red wine with balsamic vinegar.
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Originally from a small town in Lithuania, I've spent 11 years living in Birmingham, UK, before moving back to her home country and settling there with her partner. My time in the UK took place during formative adult years which shaped my multifaceted career path.
I've always been fascinated with languages and their structure. At the university, I completed a joint honors degree in English and Media, which fueled my interest in writing and creating visual content. Later, I applied my experience to become a freelance translator and continue learning other languages.
In 2016, I completed training as a yoga teacher and also became a certified rock climbing instructor, further expanding my career to include manyhobbies. The result was a wealth of personal and professional experiences that contributed to where she is now.
My commitment to veganism and sustainability is not purely on paper either. Living on a semi-off-grid homestead in rural Lithuania, I spend time growing and preserving food and caring for rescue animals, including goats, rabbits, and farm birds.
In my free time, I loves to craft using textiles and yarn, read, and run local trails. Not that this type of lifestyle affords a lot of free time!
That said, being able to share my various experiences through writing and photography is essentially a dream job, because it allows me to do what I love and expand my horizons even further.
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The recipe instructions mention adding “soy chunks” but are not listed in the ingredients. Is this a typo?
Apologies Kristin for the delay in response! Yes, indeed it was a mistake in leaving the soy chunks or quantity out of the ingredient list. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. Depending on the quantity of servings you’re preparing, just add to the recipe the amount accordingly.
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