Miso Chickpea and Mushroom Stew

Why You’ll Love This Recipe

1. Umami Flavor: Miso paste imparts a deep, savory taste that enhances the overall flavor profile.
2. Nutrient-Dense: Packed with protein from chickpeas and essential vitamins from mushrooms and kale.
3. Quick and Easy: Ready in under 30 minutes, making it perfect for busy weeknights.
4. Versatile: Enjoy it on its own or pair it with rice, quinoa, or a fresh salad.
5. Diet-Friendly: Oil-free, gluten-free, nut-free, and low-fat, catering to various dietary preferences.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 cup chopped onion
• 4 cups sliced mushrooms
• 3 cloves garlic, minced
• 1½ cups cooked chickpeas, no salt added
• ¾ cup aquafaba (chickpea cooking liquid)
• 1 cup cherry or grape tomatoes, halved or pierced
• ½ teaspoon dried thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon crushed red pepper flakes
• 1½ tablespoons miso paste (yellow or white)
• 3 cups chopped kale
• Juice of ½ lemon

Directions

1. Sauté Aromatics: In a large sauté pan over medium heat, add the chopped onions and sauté for 3 minutes until translucent.
2. Cook Mushrooms: Add the sliced mushrooms, cover with a lid to help release their moisture, and cook for an additional 3-4 minutes.
3. Prepare Tomatoes: While the mushrooms are cooking, pierce the cherry or grape tomatoes with a sharp knife or slice them in half to facilitate quicker breakdown during cooking.
4. Add Remaining Ingredients: Remove the lid and add the prepared tomatoes, minced garlic, cooked chickpeas, dried thyme, smoked paprika, crushed red pepper flakes, aquafaba, and miso paste. Stir well to ensure the miso paste is fully dissolved and all ingredients are combined.
5. Simmer: Cover the pan and continue cooking over medium heat for 3-4 minutes.
6. Add Kale: Remove the lid, stir in the chopped kale, cover again, and let it wilt for a few minutes.
7. Finish and Serve: Turn off the heat, squeeze in the lemon juice, and stir to combine. Serve warm, optionally with a side of rice, quinoa, or a fresh salad.

Servings and Timing

• Servings: 2 to 4
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Variations

• Add Greens: Incorporate spinach or Swiss chard instead of kale for a different flavor.
• Spice It Up: Increase the crushed red pepper flakes or add a dash of hot sauce for extra heat.
• Herb Infusion: Add fresh herbs like thyme or rosemary during cooking for a fragrant aroma.
• Protein Boost: Add cooked quinoa or lentils for added protein.
• Smoked Flavor: Incorporate smoked paprika for a smoky depth of flavor.

Storage/Reheating

• Refrigeration: Store cooled leftovers in an airtight container in the refrigerator for up to 4 days.
• Freezing: Freeze portions in freezer-safe containers for up to 4 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Reheat on the stovetop over medium heat, stirring occasionally, until heated through. Add a splash of water or broth if the stew has thickened too much.

FAQs

1. Can I use canned chickpeas for this recipe?

Yes, canned chickpeas are convenient and work perfectly for this stew. Ensure they are drained and rinsed before adding to the pan.

2. Is it necessary to use miso paste?

Miso paste adds a unique umami flavor to the stew. If unavailable, you can substitute with soy sauce or tamari, though the taste will differ slightly.

3. Can I add other vegetables to this stew?

Absolutely! Feel free to add vegetables like bell peppers, zucchini, or carrots to enhance the flavor and nutrition.

4. How can I make this stew spicier?

Increase the amount of crushed red pepper flakes or add a diced jalapeño pepper during cooking for added heat.

5. Can I use a different type of mushroom?

Yes, you can use any variety of mushrooms you prefer, such as cremini, shiitake, or portobello.

6. Is this stew suitable for meal prep?

Yes, this stew stores well and can be made in advance for easy meal prep.

7. Can I make this stew ahead of time?

Yes, this stew can be prepared ahead of time and stored in the refrigerator for up to 4 days.

8. How do I know when the stew is ready?

The stew is ready when the kale is wilted, the chickpeas are warmed through, and the flavors are well combined.

9. Can I make this stew spicier?

Yes, simply add more crushed red pepper flakes or a pinch of cayenne pepper to increase the heat.

10. What can I serve with this stew?

Serve with a side of rice, quinoa, or crusty bread for a complete meal.

Conclusion

This miso chickpea and mushroom stew is the perfect balance of savory umami, hearty chickpeas, and earthy mushrooms, creating a comforting dish that’s packed with nutrients. It’s a quick, flavorful, and customizable meal that can be enjoyed by all. Whether you’re looking for a satisfying dinner or a meal prep option, this stew is sure to become a favorite in your rotation.

Miso Chickpea and Mushroom Stew

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• Author: Amy
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 2 to 4
• Category: Soup, Stew, Main Course
• Method: Stovetop
• Cuisine: Vegan, Gluten-Free, Comfort Food
• Diet: Vegan

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Description

Warm up with this hearty Miso Chickpea and Mushroom Stew—a flavorful, nutrient-packed dish featuring savory miso paste, protein-rich chickpeas, and earthy mushrooms. This vegan, gluten-free, and quick-to-make stew is the perfect one-pot meal, ready in under 30 minutes. Rich in umami flavor and packed with vitamins, it’s a satisfying dinner or meal prep option that’s both healthy and delicious.

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Ingredients

• Aromatics: 1 cup chopped onion, 3 cloves garlic (minced)
• Mushrooms: 4 cups sliced mushrooms
• Chickpeas: 1½ cups cooked chickpeas (no salt added)
• Aquafaba: ¾ cup chickpea cooking liquid (aquafaba)
• Tomatoes: 1 cup cherry or grape tomatoes (halved or pierced)
• Spices: ½ teaspoon dried thyme, ½ teaspoon smoked paprika, ¼ teaspoon crushed red pepper flakes
• Miso Paste: 1½ tablespoons miso paste (yellow or white)
• Greens: 3 cups chopped kale
• Citrus: Juice of ½ lemon

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Instructions

• Sauté Aromatics:

  • In a large sauté pan over medium heat, add the chopped onions and sauté for 3 minutes until translucent.

• Cook Mushrooms:

  • Add the sliced mushrooms and cover with a lid to help release their moisture.
  • Cook for an additional 3-4 minutes until the mushrooms begin to soften.

• Prepare Tomatoes:

  • While the mushrooms are cooking, pierce the cherry or grape tomatoes with a sharp knife or slice them in half to help them break down quickly during cooking.

• Add Remaining Ingredients:

  • Remove the lid and add the prepared tomatoes, minced garlic, cooked chickpeas, dried thyme, smoked paprika, crushed red pepper flakes, aquafaba, and miso paste.
  • Stir well to combine, making sure the miso paste dissolves fully.

• Simmer:

  • Cover the pan and continue cooking over medium heat for 3-4 minutes to allow the flavors to meld together.

• Add Kale:

  • Remove the lid, stir in the chopped kale, cover again, and let the kale wilt for a few minutes.

• Finish and Serve:

  • Turn off the heat, squeeze in the lemon juice, and stir to combine.
  • Serve warm, optionally with a side of rice, quinoa, or a fresh salad.

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Notes

• Add Greens: Swap out kale for spinach or Swiss chard for a different flavor and texture.
• Spice It Up: Increase the crushed red pepper flakes or add a diced jalapeño for an extra kick.
• Herb Infusion: Add fresh thyme or rosemary during cooking for added fragrance.
• Protein Boost: Stir in quinoa or lentils for a higher-protein stew.
• Smoked Flavor: Use smoked paprika for a deeper, smoky taste.