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.
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
Instructions
-
Sauté Aromatics:
- In a large sauté pan over medium heat, add the chopped onions and sauté for 3 minutes until translucent.
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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.
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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.
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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.
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.
