Mushroom stew with soy

Mushroom Soy Stew Recipe: A Vegetarian Delight

Mushroom stew is a classic, comforting dish that brings warmth and joy to the heart of any food lover. This mushroom stew recipe with soy is not only a delicious vegetarian option but also an excellent way to add protein to your diet. Additionally, it is a simple recipe that can be prepared in about 45 minutes, making it perfect for a quick dinner or to impress your guests!

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

Ingredients

- 500 g mushrooms (choose fresh mushrooms like champignon or pleurotus)
- 1 bag of soy cubes (about 200 g)
- 2 medium onions
- 3 cloves of garlic
- 2 tablespoons of olive oil (or butter if not vegan)
- 1 cup of flour
- 1 tablespoon of fresh or dried dill
- Salt and pepper to taste
- 2 cups of water

Necessary utensils

- A pot for boiling soy
- A large frying pan
- A cutting board
- A knife
- A spatula or wooden spoon

History of the recipe

Stew, a traditional dish in many cultures, has often been associated with family meals and festive moments. Whether served with chicken or mushrooms, stew is often accompanied by warm polenta or fresh bread. In our vegetarian version, we chose to use soy cubes, a healthy and tasty alternative that will provide a pleasant texture and a boost of nutrients.

Preparation Steps

Step 1: Preparing the soy
Start by boiling the soy cubes in a pot of water. Let them boil for 30 minutes, then drain well. This step is essential to remove excess sodium and improve texture.

Step 2: Preparing the vegetables
Clean and wash the mushrooms, onion, and garlic. Cut the mushrooms in halves or slices, depending on your preference. The onion should be sliced julienne, and the 2 cloves of garlic will be sliced thinly. It is important for the vegetables to be cut evenly to cook uniformly.

Step 3: Preparing the roux
In a large frying pan, add the olive oil (or butter if you prefer) and heat it over medium heat. Gradually add the flour, stirring constantly with the spatula to avoid lumps. Cook for 2 minutes until the flour becomes slightly golden, then add the onion and garlic. Let them sauté for 2-3 minutes until they become translucent and fragrant.

Step 4: Cooking the mushrooms
Add the sliced mushrooms and the 2 cups of water to the pan. Stir well to combine all the ingredients. Cover the pan and let the mixture simmer on low heat until the water evaporates slightly and a creamy consistency forms. This step is important to allow the mushrooms to release their flavors and become tender.

Step 5: Finalizing the dish
Once the water has evaporated, add the last crushed clove of garlic, salt, pepper, and dill, adjusting the seasoning to taste. Then, incorporate the boiled and drained soy cubes, stirring gently to distribute them evenly. Let it cook for another 5 minutes to combine all the flavors.

Serving and Pairing Suggestions

Mushroom soy stew is served warm, alongside delicious sides. An excellent combination is with steaming polenta or a slice of fresh bread that will absorb the creamy sauce. You can also add a crunchy green salad for a pleasant contrast of textures.

Variations and Practical Tips

- Ingredient Variations: You can experiment by adding vegetables like carrots or bell peppers to diversify the recipe. You can also replace the mushrooms with other types, such as porcini or shiitake, for a more intense flavor.
- Tips for a Perfect Sauce: If you want a richer sauce, you can add a cup of plant-based cream at the end, mixing well for extra creaminess.
- Frequently Asked Questions:
- Can I use frozen mushrooms? Yes, but make sure to thaw and drain them well before adding.
- How can I make the recipe spicier? You can add chili flakes or freshly chopped hot peppers for a spicy kick.

Nutritional Benefits

This recipe is rich in protein due to the soy and mushrooms, making it an excellent choice for vegans and vegetarians. Mushrooms are also a good source of vitamins B and D, contributing to bone and immune system health.

Calories

A serving of mushroom soy stew contains approximately 300-350 calories, depending on the amount of oil or butter used. It is a hearty and healthy option, perfect for an evening meal.

So, I invite you to try this mushroom soy stew recipe, enjoy its rich flavors, and share with your loved ones the moments of joy that come from meals cooked with love. Enjoy your meal!