Name: Mushroom Chickpea Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6
Ingredients: 1 to 2 tbsp olive oil; 1 medium yellow onion chopped; 3 cups chopped cremini mushrooms; 4 garlic cloves chopped; Sea salt; Freshly ground black pepper; 2 tbsp soy sauce or tamari; 2 tbsp balsamic vinegar; 2 tbsp tomato paste; 1 small zucchini diced; 1 small sweet potato diced; 2 tbsp chopped fresh sage, rosemary, or thyme; 4 cups low-sodium vegetable broth; 2 cups water; 1 1/2 cups cooked chickpeas drained; chopped kale a few large handfuls; Red pepper flakes; miso paste a few tsp, optional

01

Overview

Prep15 min

Cook35 min

Total50 min

Servings6

DifficultyEasy

02

Ingredients

1 to 2 tbsp olive oil1 medium yellow onionchopped3 cups chopped cremini mushrooms4 garlic cloveschopped Sea salt Freshly ground black pepper2 tbsp soy sauce or tamari2 tbsp balsamic vinegar2 tbsp tomato paste1 small zucchinidiced1 small sweet potatodiced2 tbsp chopped fresh sage, rosemary, or thyme4 cups low-sodium vegetable broth2 cups water1 1/2 cups cooked chickpeasdrained chopped kalea few large handfuls Red pepper flakes miso pastea few tsp, optional

03

Equipment

Large pot
Ladle

04

Method

01

Heat the oil

Heat the olive oil in a large pot over medium heat.

02

Soften the onion

Add the onion and a few pinches of salt. Cook until softened.

03

Brown the mushrooms

Add the mushrooms. Stir once, then let them sit for a few minutes so they have a chance to brown.

04

Add the garlic

Add the garlic and soy sauce or tamari. Continue cooking until the mushrooms are tender and browned.

05

Add the paste

Stir in the balsamic vinegar and tomato paste.

06

Add the vegetables

Add the sweet potato, zucchini, herbs, salt, and pepper. Cook for a few minutes.

07

Add the broth

Before the vegetables begin sticking, add the vegetable broth and water and scrape the bottom of the pot.

08

Add the chickpeas

Add the chickpeas and bring to a boil.

09

Simmer

Cover, reduce to a low simmer, and cook for 20 to 30 minutes, until the sweet potato is tender.

10

Adjust

Taste and adjust with salt, soy sauce, balsamic vinegar, red pepper flakes, or dissolved miso if using.

11

Add the kale

Add the kale and continue simmering until tender.

✦

Tips

NoteLet the mushrooms actually brown before you keep adding things. If you stir them every five seconds, they'll never get the chance.

NoteIf you use miso, dissolve it in a little warm broth first instead of dropping a lump directly into the pot.

✦

Nutrition

AllergensSoy

✦

Storage

Refrigerator / FreezerUp to 4 days refrigerated or 2 months frozen; the kale is best added fresh when reheating a frozen batch.

?

Frequently asked

Can I make it gluten free?+

Yes — use tamari instead of soy sauce.

Can I use white beans instead of chickpeas?+

Absolutely — cannellini beans make it even creamier; the cooking time stays the same.

Mushroom Chickpea Stew

Overview

Ingredients

Equipment