Creamy Mushroom and Black Beluga Lentil Stew   — Rainbow Plant Life
Creamy Mushroom and Black Beluga Lentil Stew — Rainbow Plant Life
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • Ingredients

    • Lentils
    • 1 cup (~200g) black beluga lentils (can substitute French green lentils)
    • 1 3/4 cups (420mL) low-sodium vegetable broth or water (2 cups (or 480mL) if cooking lentils on stovetop)
    • 6 sprigs of fresh thyme
    • 1 spring of fresh rosemary
    • 1 bay leaf
    • 1/2 teaspoon kosher salt (1/4 teaspoon if cooking lentils on stovetop)
    • 8 whole black peppercorns
    • Mushroom Stew
    • 2 tablespoons olive oil (you can use less if you’re using a nonstick pan)
    • 1 yellow onion, diced
    • 6 cloves garlic, minced
    • 16 ounces (~450g) cremini mushrooms, sliced
    • 4 ounces (~110g) shiitake mushrooms (caps only), sliced
    • Kosher salt and black pepper to taste
    • 1 tablespoon fresh thyme leaves
    • 1/2 teaspoon crushed red pepper flakes
    • 1/4 cup (60mL) dry white wine (such as Pinot Grigio or Sauvignon Blanc)
    • 1 ½ tablespoons white or yellow miso paste
    • 3 tablespoons good-quality tahini
    • 1 ½ tablespoons reduced-sodium tamari (gluten-free soy sauce)
    • 2 cups (480mL) low-sodium vegetable broth
    • 1/2 cup (120mL) “lite” coconut milk or unsweetened oat milk, cashew milk, or soy milk
    • 1 head of Tuscan (lacinato) kale, tough midribs removed and leaves sliced
    • 1-2 teaspoons good-quality balsamic vinegar

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1979 % Daily Value *
    • Total Fat: 62 g 95.15%
    • Saturated Fat: 10 g 51.9%
    • Trans Fat: 0 g %
    • Cholesterol: 12 mg 4.07%
    • Sodium: 3784 mg 157.65%
    • Calcium: 547 mg 54.7%
    • Potassium: 5291 mg 151.17%
    • Magnesium: 0 mg 0%
    • Iron: 24 mg 134%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 284 g %
    • Dietary Fiber: 52 g 206.12%
    • Sugar: 35 g
    • Protein: 94 g
    • Alcohol: 6 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 15 g
    • Vitamin A 124.84%
    • Vitamin C 116.03%
    • Vitamin D 67.15%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat11
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch8
    • Exchange - Vegetables28
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total10 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total14 oz-eq

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