Mushroom stew for fasting

Mushroom stew for fasting days

Cooking is an art, and mushroom stew is one of those dishes that manages to bring together simplicity and flavor. This recipe is not only easy to prepare, but it is also a healthy choice, perfect for fasting days or for moments when we want to enjoy a lighter meal that is full of taste. Get ready to discover a quick and delicious recipe, packed with nutrients and aroma!

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Essential ingredients:
- 500 g fresh mushrooms (preferably champignon or pleurotus)
- 2 large onions
- 2 bell peppers (red or green, depending on preference)
- 2 carrots
- 400 ml tomato juice (preferably freshly squeezed or from a quality can)
- Salt, to taste
- Pepper, to taste
- 1-2 tablespoons of dried oregano
- 50 ml water (optional, depending on desired consistency)

Useful:
- A large frying pan or wok
- A sharp knife
- A wooden spatula

A brief history:
Mushroom stew is a dish that has traversed generations, being loved by many for its versatility. Although recipes vary from culture to culture, the main ingredients remain simple and accessible, making them ideal for fasting days or for a light meal. Mushrooms, rich in plant proteins, are often considered a healthy alternative to meat, and the combination with fresh vegetables makes this stew a nutritious option.

Preparing the mushroom stew

1. Chopping the ingredients:
Start by finely chopping the onions. Make sure to cut them evenly for uniform cooking. The bell peppers and carrots will be diced, while the mushrooms, after cleaning, will be cut into cubes or slices, depending on preference.

2. Sautéing the vegetables:
Place the pan over medium heat and add a little oil (optional, to prevent sticking, as mushrooms contain water). Add the chopped onion and let it sauté until it becomes translucent, about 5-7 minutes. Stir constantly to prevent burning.

3. Adding the bell peppers and carrots:
Once the onion is ready, add the bell peppers and carrots to the pan. These vegetables will add sweetness to the stew. Add a little water to help soften the vegetables and cover the pan with a lid. Let them simmer for 5-10 minutes.

4. Including the mushrooms:
After the carrots and bell peppers have softened, add the diced mushrooms. They will absorb the flavors from the pan and bring an intense umami taste. Mix well and let everything simmer for about 5 minutes.

5. Adding the tomato juice:
When the mushrooms have started to soften, add the tomato juice. This will provide a delicious base and a rich texture to the stew. Season with salt, pepper, and oregano. Let it simmer over medium heat, uncovered, for 10-15 minutes, until the liquid reduces and you achieve the desired consistency.

6. Finalizing the dish:
Taste the stew and adjust the seasonings if necessary. Once everything is well combined and cooked, remove from heat.

Serving:
Mushroom stew is served hot and can be garnished with freshly chopped parsley. It is delicious alongside warm polenta or fresh bread. This recipe pairs perfectly with a glass of white wine or a refreshing lemonade.

Variations and useful tips:
- For a spicy version: Add chili or chopped hot pepper.
- For an extra flavor: Experiment with other herbs like basil or thyme.
- Nutrition: Mushrooms are rich in B vitamins, contributing to nervous system health and being an excellent source of antioxidants. This mushroom stew has about 180 calories per serving, making it a great option for a balanced diet.

Frequently asked questions:
1. Can I use frozen mushrooms?
Yes, it is a good option, but make sure to thaw and drain them well before adding them to the stew.

2. How can I make this recipe vegan?
This recipe is already vegan, but you can add tofu or seitan for an extra protein boost.

3. Can I add other vegetables?
Absolutely! Zucchini, squash, or even green peas fit very well in this stew.

4. How can I store leftovers?
Keep the stew in an airtight container in the refrigerator for up to 3 days. It can be reheated in the microwave or on the stove.

Now that you have gone through each step of this recipe, you are ready to bring the aroma and warmth of mushroom stew into your kitchen. Enjoy every bite and feel free to share with your loved ones!