Heart-Healthy Savory Stewed Mushrooms
Delight in the rich, earthy flavors of 'Heart-Healthy Savory Stewed Mushrooms,' a wholesome and flavorful dish perfect for a nutritious, low-sodium meal. This recipe combines tender cremini mushrooms with aromatic garlic, onion, and fresh thyme, simmered in a delicate blend of low-sodium vegetable broth, balsamic vinegar, and a hint of soy sauce for depth. With only heart-healthy ingredients like olive oil and fresh parsley, this comforting stew is both satisfying and guilt-free. Ready in just under an hour, it's perfect as a main dish served with whole grains or as a flavorful side. Easy, healthy, and packed with umami goodness, this recipe is a must-try for mushroom lovers seeking delicious heart-friendly meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 500 grams cremini mushrooms, cleaned and quartered
- 1 cup low-sodium vegetable broth
- 2 tablespoons balsamic vinegar
- 1 teaspoon fresh thyme leaves
- 1 tablespoon low-sodium soy sauce or tamari
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped
Instructions
Heat olive oil in a large non-stick skillet or saucepan over medium heat.
Add the chopped onion and sauté for about 4-5 minutes, until they become translucent.
Stir in the minced garlic and continue to cook for an additional minute until fragrant.
Increase the heat to medium-high and add the quartered cremini mushrooms to the pan. Cook, stirring occasionally, for about 8-10 minutes until the mushrooms begin to brown and their liquid starts to evaporate.
Pour in the low-sodium vegetable broth and balsamic vinegar. Stir in the fresh thyme leaves and bring the mixture to a gentle simmer.
Reduce the heat to low, cover the pan, and let it stew for about 15-20 minutes, stirring occasionally, until the mushrooms are tender and infused with the rich broth.
Lastly, stir in the low-sodium soy sauce or tamari and season with freshly ground black pepper.
Taste and adjust seasoning if necessary.
Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy savory stewed mushrooms alongside a simple green salad or whole-grain side dish.
Nutrition Facts
Calories |
495 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 686 mg | 30% | |
| Total Carbohydrate | 44.2 g | 16% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 22.3 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 114 mg | 9% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 2953 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
