Mushroom Stew

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. 

Mushroom Stew
Photo: Will Dickey
Active Time:
35 mins
Total Time:
55 mins


  • 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


  1. 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.

  2. 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.

  3. 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.

  4. 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 (per serving)

400 Calories
10g Fat
64g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup quinoa & 2 cups stew
Calories 400
% Daily Value *
Total Carbohydrate 64g 23%
Dietary Fiber 12g 43%
Total Sugars 8g
Protein 15g 30%
Total Fat 10g 13%
Saturated Fat 1g 5%
Vitamin A 11686IU 234%
Vitamin C 54mg 60%
Vitamin D 20IU 5%
Vitamin E 3mg 18%
Folate 142mcg 36%
Vitamin K 273mcg 228%
Sodium 431mg 19%
Calcium 210mg 16%
Iron 5mg 28%
Magnesium 112mg 27%
Potassium 1217mg 26%
Zinc 3mg 27%
Vitamin B12 3mcg 125%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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