Description
This hearty Lentil Mushroom Stew over Mashed Potatoes is a comforting and nutritious dish combining creamy mashed yellow potatoes with a savory mushroom and green lentil gravy. The stew is infused with fresh herbs and coconut aminos for a rich umami depth, making it a perfect vegan meal that’s both satisfying and wholesome.
Ingredients
Scale
Potatoes
- 1 pound yellow potatoes, peeled and quartered evenly (some skin left on for texture)
- Sea salt, to taste
- Black pepper, to taste
- 1-2 Tbsp olive oil (optional, or substitute with almond milk or vegetable broth for oil-free)
- 2-4 Tbsp unsweetened almond milk or vegetable broth (for added moisture)
Mushroom Lentil Gravy
- 1 Tbsp water (or avocado or olive oil)
- 1/2 cup chopped shallot
- 2 cups sliced cremini or button mushrooms
- 1-2 Tbsp coconut aminos
- Pinch of salt
- Pinch of black pepper
- 2 Tbsp chopped fresh thyme (or rosemary; dried can be used if fresh is unavailable)
- 2/3 cup dry green lentils, rinsed and drained (optional soaking overnight recommended for digestibility)
- 2-3 cups vegetable broth
- 1 Tbsp tomato paste (optional)
- 2 Tbsp mashed potatoes (reserved from the recipe)
Optional Garnish
- Fresh chopped parsley
- Vegan Parmesan cheese
Instructions
- Sauté Shallots: Heat a large rimmed pan over medium heat. Add oil or water, then add the chopped shallots. Sauté for 2 minutes, stirring occasionally until fragrant and slightly softened.
- Cook Mushrooms: Add the sliced mushrooms and coconut aminos to the pan. Increase the heat to medium-high and sauté for 5 minutes, stirring frequently. Season with a pinch of salt and pepper to enhance the flavors.
- Add Herbs and Lentils: Stir in the chopped fresh thyme, rinsed lentils, and 2 cups of vegetable broth. Bring the mixture to a low boil over medium-high heat.
- Simmer Stew: Once boiling, reduce the heat to a low simmer. Cook gently for about 20 minutes, adding more vegetable broth as needed if the stew looks dry, until lentils are tender and flavors meld.
- Boil Potatoes: While the stew simmers, place the peeled and quartered potatoes into a large pot. Cover with water so the potatoes are just submerged. Bring to a boil over high heat and cook for 12-15 minutes, or until potatoes easily slide off a knife when pierced.
- Mash Potatoes: Drain the cooked potatoes and return them to the pot or transfer to a mixing bowl. Season with salt, pepper, and olive oil or add unsweetened almond milk or vegetable broth to mash until tender and fluffy.
- Adjust and Thicken Stew: Taste the lentil mushroom stew and adjust seasoning as needed—add more salt or coconut aminos for saltiness, pepper for spice, or tomato paste for more depth. Turn off heat and let stew rest to deepen the flavors. Stir in 2 tablespoons of the mashed potatoes into the stew to thicken it.
- Serve: Divide the mashed potatoes onto plates or bowls. Spoon the mushroom lentil stew over the mashed potatoes. Garnish with fresh parsley, vegan parmesan cheese, or extra thyme if desired.
- Store Leftovers: Keep mashed potatoes and stew separately in covered containers. Refrigerate up to 4 days or freeze up to 1 month. Reheat gently on stovetop or in a 350°F (176°C) oven until hot.
Notes
- Nutrition information is an estimate based on 1 Tbsp olive oil and does not include optional ingredients.
- The recipe serves 2 heartily as a main dish or 4 as a side dish.
- Soaking lentils overnight is optional but improves digestibility and reduces cooking time slightly.
- For oil-free preparation, substitute olive oil with extra almond milk or vegetable broth.
- Use dried herbs if fresh are unavailable; reduce quantity to about 1 teaspoon.
Nutrition
- Serving Size: 1/4 recipe (approx. 1 plate serving as side)
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 320 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
