Vegan Mushroom Stew with Coconut
- Updated on Mar 09, 2022
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This vegan mushroom stew is best described as a mushroom stew meets a lentil coconut curry recipe. It can be served with flatbreads or brown rice!
At just 464 calories per serving, which includes 20g protein, 14g fiber and only 13g fat, you’ve got yourself a healthy and filling meal, perfect to incorporate into a weight loss meal plan!
How to make mushroom stew
This lentil mushroom stew recipe takes only 37 minutes to make, so it would be great as a weeknight dinner.
What’s more it only uses 1 pan, which saves on washing up!
You prepare this dish with coconut milk, which is what makes it so creamy. The coconut milk stew sauce is flavoured with curry powder, paprika, cumin, ginger and garlic.
The result is a fragrant, creamy, thick lentil mushroom soup/stew, with a sweet, nutty coconut base, coating the delicious fried mushrooms and lentils.
Light, healthy, and weight loss friendly!
We consider this to be a very healthy mushroom coconut stew, which is also good for weight loss!
We used low fat coconut milk to keep the amount of fat per serving relatively low, but not non-existent (some fat is necessary for a healthy body, we just aim for less saturated fat!).
That choice also means the calorie count is lower than if we had used full fat coconut milk, which is good for anyone trying to lose weight. If calories and/or fat intake is not a consideration, then feel free to make it with regular coconut milk for an extra boost!
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The lentils add a kick of plant based protein to this vegan mushroom stew. Protein can be hard to come by in a vegan diet if you don’t know where to look. Introducing plenty of legumes into your diet is a sure fire way to make sure you’re getting all the protein your body needs.
When a vegan lentil stew is served with brown rice, then the combo of rice and lentils provides a source of complete protein – containing all the essential amino acids, something most people only associate with animal products!
However, we did find that with this specific dish, the rice tended to suck the flavour and moisture of the stew up. So, for flavour, we recommend flatbread, but if you’re really in need of protein then that’s a fun food hack for you!
If you’re not vibing with mushrooms, you should try out our coconut lentil curry soup – all the coconut and lentil goodness, without the mushrooms.
Ingredients
- 2 tsp olive oil (divided)
- 10.5 oz mushrooms (sliced)
- ½ onion (sliced)
- 1 tsp ginger, fresh (grated)
- 2 cloves garlic (chopped)
- 1 tsp curry powder
- ½ tsp turmeric
- ½ tsp cumin, ground
- ½ tsp paprika powder
- ⅓ cup red lentils, dried
- 1 ½ cups water
- 1 cup low fat coconut milk
- 1 tsp cornstarch
- 4 oz baby spinach
- 2 tsp lemon juice
- 2 flatbreads/pitas
- Salt to taste
Instructions
- Slice mushrooms, onion, ginger and garlic.10.5 oz mushrooms, ½ onion, 1 tsp ginger, fresh, 2 cloves garlic
- In a medium-large saucepan, heat the olive oil over medium heat. Add the sliced mushrooms, onion and a big pinch of salt. Cook, mixing often, for about 5 minutes, until the mushrooms and onions have reduced, are jammy and very golden brown.2 tsp olive oil, Salt to taste
- Turn the heat over to low and add grated ginger, chopped garlic, curry powder, turmeric, cumin and paprika. Cook for 1-2 minutes, until the ingredients bloom (you can smell their aroma).1 tsp curry powder, ½ tsp turmeric, ½ tsp cumin, ground, ½ tsp paprika powder
- Then add the dry lentils and water, and cook for about 18 minutes, until the lentils are cooked. If the lentils aren't cooked through and your liquid has evaporated, keep adding water until they are soft.⅓ cup red lentils, dried, 1 ½ cups water
- Add low fat coconut milk and simmer for 2-3 minutes. Then add the cornstarch dissolved in a little water and cook until the stew is thick. Add a good dash of salt and mix. Turn off the stove and stir in the spinach. Add a squeeze of lemon.1 cup low fat coconut milk, 1 tsp cornstarch, 4 oz baby spinach, Salt to taste, 2 tsp lemon juice
- Serve coconut curried mushroom stew with flatbread or brown rice.2 flatbreads/pitas
NOTES
Nutrition
Dave
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me.
Abril
Creator of this wonderful recipe!
I am a recipe developer and food photographer from Quito, Ecuador. I work with websites and blogs from around the world developing recipes and photographing them. I also work with online and print magazines writing about food. I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
Article has been medically reviewed by James LeBaigue MSc
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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4 comments
My husband & I did make this delicious healthy stew today 3-12-2022!! Thanks Detroit, MI!!
Glad you and your hubby liked the mushroom stew
What type of mushrooms are best.? I’m assuming the calorie count excludes the pita bread, correct? Thank you for this! I’m really trying to meal prep so I can be sure to get the protein I need. And also actually look forward to eating what I prepped, and not have to make it complicated. Thanks again!
I like to use cremini mushrooms! But the white ‘version’ works nicely too. The pita bread is included into the nutrition card!