Vegan Mushroom Stew

This recipe is a vegan version of a Peruvian dish called estofado de pollo, or chicken stew.

Esta receta casera es muy rica, reconfortante y saludable. Normalmente se hace con pollo, pero esta versión esta hecha con champiñones o cualquier tipo de hongos.

In her book The Peruvian Kitchen, my mom (the author!) poured her heart and soul into trying to give the reader the most authentic experience of Peruvian food. For that reason, I cannot prepare several of the recipes in the book myself because most of them have meat and I eat a plant based diet. But every time I scroll through the pages I get lots of inspiration and ideas on how to make plant-based and healthier versions of those dishes. This vegan stew is one of them.

In Peru, this simple entrée is made in most homes on a regular basis, as it’s easy to prepare, doesn’t call for a long list of ingredients, and it pleases almost everyone. After all, who doesn’t love eating a comforting, juicy and tasty homemade stew?

The Peruvian Kitchen is a cookbook by chef Morena Cuadra, creator of the Peruvian food blog Peru Delights. In this book you will find a hundred homey and tasty recipes from Peru to try at home.

My original idea was to make this stew using morel mushrooms, in the Spring when they were in season. However, I couldn’t find them when I looked for them, so I decided to go ahead and try out this stew with regular button mushrooms and on a different occasion with shitake mushrooms. Up next, maitake mushrooms!

If you want to make this recipe, shitake or maitake mushrooms are probably your best choice because of their medicinal properties. However, if all you can find are button mushrooms or portobellos, you can also use those. I think most mushrooms have the perfect “meaty” texture to replace the chicken in this stew. The one thing I do recommend you consider is the importance of buying organic mushrooms, because they absorb everything around them when they’re growing, both the good stuff and the bad stuff.

One last thing I want to mention is that even though this stew already has potatoes in it, in Peru it’s served with rice (because in Peru EVERYTHING is served with rice!). You can serve it on its own if that’s enough for you (it is for me), or add a small portion of brown rice or quinoa to your dish. This will absorb the juices of the stew nicely.

Mushroom Stew
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Recipe type: Entrée
Cuisine: Peruvian
Author:
Prep time:
Cook time:
Total time:
Serves: 2-3
This is a vegan version of a homey Peruvian chicken stew. I have adapted the recipe found in The Peruvian Kitchen cookbook.
Ingredients
  • 1 tablespoon olive oil or coconut oil
  • ½ red onion, chopped
  • 1 large (or 2 small) garlic cloves, finely chopped
  • 1 tablespoon organic tomato paste
  • 3 cups shitake mushrooms, sliced
  • 2 medium sized (about the size of a fist) organic potatoes, sliced
  • 1 cup sliced carrots
  • Salt & pepper, to taste
  • ½ cup white wine (optional)
  • ½ cup low sodium vegetable stock (you can also use homemade vegetable stock or just water) - more if you don't use wine
  • 1 bay leaf
  • ¼ cup raisins
  • ¼ cup peas
  • ¼ cup chopped parsley
  • Cooked brown rice or quinoa (optional)
Instructions
  1. Heat the oil in a large pan over medium heat, and sauté the onion for 3 minutes, stirring constantly. Add the garlic and keep stirring for 1 more minute.
  2. Add the tomato paste, mushrooms, potatoes, and carrots, season with salt and pepper, and keep cooking and stirring for 2 more minutes.
  3. Pour the wine, if using, and the vegetable stock or water.
  4. Add the bay leaf, raisins, and peas, and stir well.
  5. Bring to a boil, cover, and lower the heat. Leave the stew simmering like this for 10 minutes, and then check if the vegetables are cooked. If they are, it's ready! If not, keep checking every 5 minutes until they are ready. You should be able to pierce them with a fork or knife easily.
  6. Sprinkle with the chopped parsley, and serve on its own, or with some brown rice or quinoa on the side.

Wishing you health & happiness,

Morena Escardo, Holistic Health Coach

 

 

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