Mixed Mushroom Stew
Mushrooms are a prime source of iron and vitamin D, and this stew recipe is made with seven different varieties. Season with sea salt and black pepper for an extra burst of flavor.
Also see Wild Mushroom & Cannellini Bean Stew.
Ingredients
- 2 cups low-sodium chicken broth
- 1 oz dried porcini mushrooms
- 1 tbsp olive oil
- 6 oz lean ground pork
- 1 large zucchini, diced into ¼-inch pieces
- 3 cloves garlic, minced
- 8 oz white mushrooms, sliced
- 10 oz cremini mushrooms, sliced
- 1 4-oz pkg gourmet mixed mushrooms (blend of portobellos, cremini, oysters and shiitakes), sliced
- 4 tbsp white whole-wheat flour
- 6 green onions, chopped
- 1 tbsp finely chopped fresh thyme
- 2 tsp orange zest
- 1 tbsp reduced-sodium soy sauce
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 4 cups cooked whole-wheat orzo
Preparation
- In a small saucepan, bring broth to a boil on high heat. Add porcini mushrooms and simmer for 4 minutes. Strain mushrooms, reserving liquid. Set aside.
- In a large saucepan, heat oil on medium-high. Add pork, stirring to break up meat. Cook until brown, about 3 to 4 minutes. Add zucchini and garlic and sauté for 2 minutes. Once zucchini is soft and begins to release liquid, add white, cremini and gourmet mushrooms. Cover and cook for about 4 minutes, until mushrooms begin to release liquid.
- Stir in flour and cook, uncovered, for another 2 minutes. Add reserved porcini cooking liquid and bring to a boil. Mix in onion, thyme, orange zest, soy sauce, salt, pepper and porcini mushrooms. Simmer on medium-high heat for 3 to 4 minutes.
- To serve, place ½ cup orzo in each soup bowl and top with 1 cup mushroom mixture.
Nutrition Information
- Serving Size 1 c stew, 1/2 c orzo
- Calories 235
- Carbohydrate Content 40 g
- Cholesterol Content 0 mg
- Fat Content 7 g
- Fiber Content 7 g
- Protein Content 12 g
- Saturated Fat Content 0.5 g
- Sodium Content 198 mg
- Sugar Content 2 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g