This mushroom stew is hearty and flavor-packed, with both fresh and dried mushrooms adding to the rich taste. Quinoa adds protein and a boost of fiber. This flavorful fall soup will be enjoyed by vegetarians and carnivores alike. 

EatingWell.com, August 2022

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Credit: Will Dickey

Recipe Summary

active:
35 mins
total:
55 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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. 

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  • 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

1/2 cup quinoa & 2 cups stew
400 calories; protein 15g; carbohydrates 64g; dietary fiber 12g; sugars 8g; fat 10g; saturated fat 1g; mono fat 6g; poly fat 2g; vitamin a iu 11686IU; vitamin b1 thiamin 2mg; vitamin b3 niacin 15mg; vitamin b12 3mcg; vitamin c 54mg; vitamin d iu 20IU; vitamin e iu 4IU; folate 142mg; vitamin k 273mg; sodium 431mg; calcium 210mg; iron 5mg; magnesium 112mg; phosphorus 401mg; potassium 1217mg; zinc 3mg; omega 6 fatty acid 2g; niacin equivalents 17mg; selenium 26mcg.
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