Miso Chickpea and Mushroom Stew
This delicious vegan stew is bursting with umami goodness from the miso. Packed with nutrient density, this easy, one-pot chickpea stew is loaded with healthy plant protein and less than 30 minutes to whip up!
Servings: 2
Calories: 354kcal
Ingredients
- 1 cup chopped onion
- 4 cups sliced mushrooms
- 3 cloves garlic, minced
- 1 ½ cups cooked chickpeas (no salt added)
- ¾ cup aquafaba
- 1 cup cherry or grape tomatoes, halved or pierced
- ½ tsp dried thyme
- ½ tsp smoked paprika
- ¼ tsp crushed red pepper flakes
- 1 ½ Tbsp yellow or white miso paste
- 3 cups chopped kale
- ½ lemon
- Optional sides: Rice or other whole grain of choice
Instructions
- Preheat a large saute pan over medium heat. Add chopped onions and dry or water saute for 3 minutes.
- Add sliced mushrooms, put the lid on to help release the water, and continue cooking for 3 to 4 minutes.
- While the mushrooms are cooking, take the tip of a sharp knife and carefully pierce the cherry or grape tomatoes. Alternatively, slice them in half. Doing this helps them to break down faster during cooking.
- Remove the lid and add the tomatoes, garlic, chickpeas, dried thyme, smoked paprika, crushed red pepper flakes, aquafaba, and miso paste. Give it a good stir to break down the miso paste and ensure all the seasonings are well incorporated. Put the lid back on and continue cooking over medium heat for 3 to 4 minutes.
- Finally, remove the lid and stir in the chopped kale. Put the lid back on to finish wilting the kale. Turn off the heat and let sit for a few minutes.
- When ready to serve, top with a squirt of fresh lemon juice. Enjoy this delicious stew on its own or with a side of rice, other whole grain of choice, baked potato, garlic mashed potatoes, or rainbow salad.
Notes
- Make sure you pierce or halve the cherry/grape tomatoes before cooking. This little trick ensures they break down faster and release juices for better flavor and texture.
- Don’t skip the lid when cooking the mushrooms. Trapping the steam helps them release their internal moisture and soften uniformly.
- Stir the miso paste well when you add it. Miso clumps easily, and you don’t want gritty pockets of miso in your stew.
- Store leftovers in a covered container in the refrigerator for up to four days. Or freeze in a freezer-safe container for up to four months.
Nutrition
Calories: 354kcal | Carbohydrates: 65g | Protein: 21g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 892mg | Potassium: 2007mg | Fiber: 21g | Sugar: 17g | Vitamin A: 3888IU | Vitamin C: 57mg | Calcium: 180mg | Iron: 5mg
