Low Sodium Hearty Mushroom Stew
Savor all the cozy, comforting flavors of a classic stew with our **Low Sodium Hearty Mushroom Stew**, a delicious and healthy option for a nourishing meal. This recipe features succulent cremini mushrooms, tender potatoes, and an array of fresh vegetables like carrots, celery, and onions, all simmered in a rich, aromatic base of low-sodium vegetable broth infused with bay leaf, thyme, and oregano. Perfect for those seeking a flavor-packed, heart-healthy dish, it’s easy to prepare in under an hour and makes six generous servings. Light on sodium but heavy on natural, earthy flavors, this stew is a fantastic plant-based option for dinner, whether served alone or alongside a crusty loaf of whole-grain bread. Garnish with fresh parsley for a vibrant burst of color and taste!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, sliced
- 2 stalks celery stalks, sliced
- 16 ounces cremini mushrooms, sliced
- 2 medium potatoes, diced
- 4 cups low sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 leaf bay leaf
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes until softened and translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the sliced carrots and celery, and cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.
Add the sliced mushrooms to the pot, and cook for 7-8 minutes until the mushrooms are browned and have released their moisture.
Add the diced potatoes, low sodium vegetable broth, dried thyme, dried oregano, black pepper, and bay leaf to the pot. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the potatoes are tender.
Remove the bay leaf and adjust seasoning if necessary with additional black pepper or herbs.
Garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
853 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 774 mg | 34% | |
| Total Carbohydrate | 131.3 g | 48% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 28.0 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 267 mg | 21% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 4909 mg | 104% | |
*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.
