Vegan red lentil stew with shiitake mushrooms and spinach
Easy to make, nutritious bowl of stew with slight umami, but still European flavours. Red lentils with mushrooms (I had shiitake), tomatoes, red onion and spinach. Served with steamed potato cubes. Vegan and glutenfree. Medical Medium friendly: easy to make fat and fermentfree.
Ingredients
- Red lentils – These have the shortest cooking time of all lentils. Do not substitute with black or green lentils unless you prolong the cooking time or use canned lentils that are already cooked.
- Shiitake mushrooms – I like the taste and firmness, but any other kind of mushrooms will do just fine.
- Spinach – Fresh baby or regular spinach.
- Tomatoes – I use cherry tomatoes often because I always have them at hand. But you can use regular tomatoes as well.
- Onion – I like and use red onion a lot, but shallots or yellow onion will do just fine.
- Garlic – Add more to taste.
- Broth – You can use Medical Medium broth (link in the recipe), regular vegetable broth of your choice or mushroom broth.
- Mushroom powder – I usually use a blend with Reishi, Chaga and Lions Mane. For Medical Medium especially Chaga is recommended.
- Coconut aminos – For some depth in the flavours, as a replacement for soy sauce. Leave out if you wish to eat strictly fermentfree.
- Coriander, paprika and chili flakes.
- Oil – Either avocado or extra virgin olive oil. Leave out for oil and fatfree.
- Potatoes – Served on the side. The measurements are for 2 servings, if you have the stew as 1 serving cut the amount of potatoes in half.
Other stews
FAQ
Is this recipe vegan?
Yes.
Is this recipe Medical Medium?
Yes! Potatoes are great for Medical Medium. You can have legumes, depending how strict you follow the protocol (on what level), just don’t eat them on a cleanse. If you wish you can make the stew fatfree, I personally used some oil. You can even leave out the coconut aminos for fermentfree.
Is this recipe AIP paleo?
No, lentils are legumes and potatoes are nightshades.
Red lentil stew with shiitake mushrooms and spinach
This recipe may contain
affiliate linksVegan and glutenfree stew with European flavours. Red lentils with shiitake mushrooms, tomatoes and spinach. Served with steamed potato cubes.
Equipment
- large ceramic non-stick pan
- steamer
- sieve
- garlic press
- knife
Ingredients
Side
- 3 to 4 cups potatoes peeled and diced (for 2 servings, take half if you eat the stew as 1 serving)
Stew
- ½ cup red lentils dried
- 1 cups MM healing broth or mushroom broth
- ½ cup water extra, if needed
- 2 cups shiitake
- 2 cups spinach
- 1 cup cherry tomatoes or one large regular tomato
- 1 large red onion
- 2 cloves garlic
- 1 tbsp mushroom powder lions mane, chaga or other
- 1 tbsp coconut aminos
- 2 tsp ground coriander seeds
- 1 tsp paprika powder
- ½ to 1 tsp chili flakes
- 2 tbsp avocado oil leave out for fatfree
- or extra virgin olive oil
Instructions
- Cut the shiitake in large pieces. Bake in a tablespoon of oil. For fatfree bake without oil and add just a few drops of water. Then remove from the pan and set aside.
- In the meantime cut the onion very small. After clearing the pan add some oil again and fry the onion. For fatfree add some drops of water instead of oil.
- Press the garlic and add when the onion is translucent.
- Add the coconut aminos, spices and broth. Rinse the lentils in a sieve and add.
- Wash the tomatoes and cut in small pieces, add.
- Let it simmer softly for 15 minutes. Add a lid if you have one, otherwise be prepared to add some extra water.
- In the meantime peel the potatoes and cut into cubes. Let steam for 15 minutes at well. Take 20 if you like your potatoes softer.
- When the stew is almost ready, add in the spinach hand by hand. Let it shrink.
- As soon as the spinach has shrunk add in the mushrooms and serve.
Notes
Serve the stew with the potato cubes on the side.
Nutrition
Calories: 678kcal | Carbohydrates: 114g | Protein: 26g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 725mg | Potassium: 2960mg | Fiber: 30g | Sugar: 14g | Vitamin A: 4020IU | Vitamin C: 96mg | Calcium: 143mg | Iron: 9mg
Did you make this stew or do you have any questions? Just leave a comment!