A 30-Minute Mushroom Bean Stew that only requires 10 ingredients and 1 pot. A satisfying, protein-packed, and delicious plant-based meal.
I know it’s summer and you’re probably not craving warming bowls of stew but I’m an all-year-stew-lover so bear with me. Also, the Danish summer weather could be confused with fall.
It’s a simple recipe, requiring only 1 pot, 10 ingredients, and 30 minutes to make.
It starts with frying onion and garlic. Next, come the mushrooms and paprika. Kidney beans add protein, fiber, and texture, while chopped tomatoes add volume and tomato paste adds richness.
The result is a thick stew that’s extremely satisfying and delicious.
If you need any other reasons to try this stew, here are a few more:
It’s healthy. It’s high in beta-carotenes, folate, calcium, protein, and fiber. It’s truly a plant-based powerhouse.
It’s filling thanks to the fiber and protein. Each portion packs about 18 grams of protein and 15 grams of fiber. Yes, please!
It’s flavourful. Onions, garlic, paprika, and cayenne pepper add most of the flavour, while lemon juice and salt help enhance it. The mushrooms also bring a lovely umami flavour.
It’s budget-friendly. All of the ingredients are cheap and can be found in most grocery stores.
It’s spicy. I am a huuuuge fan of anything spicy. If you do not like spicy food, do not let me cook for you…
It’s perfect for leftovers. It’s easily reheated, making it ideal for meal prepping during the weekend and enjoying throughout the week when you need an easy and quick lunch or dinner.
This bean stew is delicious as is, but I do recommend serving it with brown rice (or any other grain), fresh greens, or a combo of the two. Stews also work really well with baked sweet potatoes or on toast!
I also recommend topping it with a little avocado for some healthy fats to make it even more satisfying.
If you try this 30-Minute Mushroom Bean Stew, let me know! Leave a comment, rate it, or share a picture with me on Instagram with the hashtag #themostlyhealthy.
- 1 large onion
- 3 fat garlic cloves
- 20 mushrooms (200 g)
- 2 tsp paprika (I used spicy paprika)
- 1 can kidney beans (240 g)
- 1 can chopped tomatoes (240 g)
- 1 can tomato puree (140 g)
- 1/2 tsp cayenne pepper
- 1/2 small lemon, the juice (1-2 tbsp)
- Salt, to taste
- 1 cup brown rice (200 g)
- 1 avocado
If having rice, start cooking it according to the instructions on your package.
Finely chop the onion and mince the garlic. Fry both in a medium-large pot over high heat for 2-3 minutes. Add a splash if burning to the bottom.
Chop the mushrooms into halves or quarters depending on their sizes. Add them to the pot along with paprika and fry for another 2-3 minutes. Keep adding water if necessary.
Add the rest of the ingredients to the pot, bring to a boil before lowering the heat to low-medium. Let the stew simmer for 20-25 minutes or until the rice are done. Stir occasionally to ensure it isn't burning.
Adjust to taste. More lemon juice for acidity, cayenne pepper for spiciness, maple syrup/sugar for sweetness, and salt for flavour enhancement.
Serve with brown rice and avocado.
Store leftovers in the fridge for 5 days or in the freezer for a few weeks.