Asparagus and Mushroom Stew

Asparagus and Mushroom Stew Recipe - Vegetarian Dish

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Asparagus and Mushroom Stew is a delightful and nutritious dish that combines the earthy flavors of mushrooms with the fresh, green taste of asparagus. This recipe is perfect for those who appreciate the simplicity of vegetables while seeking a hearty and satisfying meal. Whether you're a vegetarian looking for new recipe ideas or someone aiming to incorporate more vegetables into your diet, this stew is a versatile dish that can be enjoyed in any season.

History

The history of combining asparagus and mushrooms dates back to ancient times when both were foraged from the wild. This combination has been appreciated in various cuisines around the world for its balance of flavors and nutritional benefits. The modern rendition of Asparagus and Mushroom Stew, as we know it, has evolved from traditional vegetable stews, with influences from Mediterranean and Asian cooking, highlighting the versatility and global appeal of these ingredients.

Ingredients

0.5 tsp salt
1 lb (454 g) asparagus spears, trimmed and cut diagonally into 1 inch lengths
1 medium red bell pepper, seeded and cut into thin julienne strips
1 tsp cornstarch dissolved in 1 tbsp water
1 tsp red wine vinegar
salt and freshly ground black pepper to taste
0.5 cup sherry
0.33 oz (9 g) dried porcini mushrooms
1 tbsp vegetable oil
3 cloves garlic, minced
0.5 lb (227 g) fresh portobello or shiitake mushrooms, chopped

How to prepare

Place the dried mushrooms in a small heat-proof bowl and cover them with boiling water.
Let them soak for 15 minutes.
Meanwhile, heat oil in a large skillet over medium heat.
Add garlic and fresh mushrooms, and cook while stirring often until the mushrooms are tender.
Add sherry, salt, and the liquid from the soaked mushrooms.
Add asparagus, bell pepper, and the dried mushrooms.
Simmer the mixture uncovered until the asparagus is tender, which should take about 7 minutes.
Add dissolved cornstarch and vinegar.
Bring the mixture to a boil and let it simmer until it thickens slightly, approximately 30 seconds.
Serve the asparagus mixture over quinoa.

Variations

Add a protein source such as tofu, chicken, or beef for a heartier meal.
Incorporate other vegetables like spinach, kale, or carrots for added nutrition and color.
For a creamy version, stir in a splash of coconut milk or cream at the end of cooking.

Cooking Tips & Tricks

To maximize the flavors in this Asparagus and Mushroom Stew, consider the following tips:

- Use fresh, in-season asparagus for the best taste and texture.

- Rehydrate dried mushrooms with hot water to intensify their umami flavor.

- Sauté the mushrooms on medium heat to allow them to release their moisture and brown slightly, which adds depth to the dish.

- Adjust the thickness of the stew to your liking by varying the amount of cornstarch.

Serving Suggestions

This stew can be served over a bed of quinoa, as suggested, or with other grains like rice or barley. For a low-carb option, serve it alongside cauliflower rice or simply enjoy it as a standalone dish with some crusty whole-grain bread.

Cooking Techniques

The key techniques in this recipe include sautéing to develop flavors and simmering to cook the vegetables to perfection. Rehydrating dried mushrooms is also a crucial step that enhances the umami flavor of the dish.

Ingredient Substitutions

Fresh mushrooms can be substituted with additional dried mushrooms or vice versa, depending on availability.

- Red wine vinegar can be replaced with balsamic vinegar for a slightly sweeter taste.

- Sherry can be substituted with white wine or vegetable broth as a non-alcoholic option.

Make Ahead Tips

This stew can be prepared in advance and stored in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious when reheated.

Presentation Ideas

Serve the stew in a deep bowl to highlight its rich colors and textures. Garnish with fresh parsley or thyme for an added touch of greenery and flavor.

Pairing Recommendations

This Asparagus and Mushroom Stew pairs beautifully with a light, crisp white wine such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, consider a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. Reheat gently on the stove or in the microwave, adding a little water or broth if the stew has thickened too much.

Nutrition Information

Calories per serving

A serving of Asparagus and Mushroom Stew is relatively low in calories, with approximately 100-150 calories per serving. This makes it an excellent choice for those looking to maintain or lose weight while still enjoying a flavorful and satisfying meal.

Carbohydrates

This Asparagus and Mushroom Stew is relatively low in carbohydrates, making it an excellent choice for those monitoring their carb intake. The primary sources of carbohydrates in this dish are the asparagus and bell peppers, which also provide dietary fiber. A serving of this stew contains approximately 10-15 grams of carbohydrates.

Fats

The stew is low in fats, with the only source being the vegetable oil used for sautéing. Using 1 tablespoon of vegetable oil contributes minimal amounts of fat, making this dish suitable for low-fat diets. For an even healthier option, consider using a spray oil to reduce the amount used.

Proteins

While this dish is primarily vegetable-based, mushrooms provide a modest amount of protein, making the stew a good complement to a protein-rich side dish. For those looking to increase the protein content, consider adding tofu, chicken, or beef to the recipe.

Vitamins and minerals

Asparagus and mushrooms are excellent sources of vitamins and minerals. Asparagus is rich in vitamin K, folate, and vitamin C, while mushrooms provide selenium, potassium, and B vitamins. This stew is a nutritional powerhouse, contributing to your daily intake of essential nutrients.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for individuals with these allergies. However, those with sensitivities to mushrooms or asparagus should avoid this dish.

Summary

Overall, Asparagus and Mushroom Stew is a nutritious and balanced dish, low in calories, fats, and carbohydrates, while being a good source of vitamins, minerals, and dietary fiber. It's an excellent addition to any healthy diet.

Summary

Asparagus and Mushroom Stew is a versatile, nutritious, and flavorful dish that celebrates the simplicity of its ingredients. Whether you're looking for a light meal or a hearty side, this stew is sure to satisfy with its rich textures and deep flavors. With options for customization and make-ahead convenience, it's a perfect addition to any meal plan.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a cool autumn afternoon, and I was rummaging through a box of old cookbooks that had been tucked away in the back of my pantry for years. As I flipped through the pages, my eyes landed on a worn and tattered recipe card with the title “Asparagus and Mushroom Stew” scrawled across the top in faded ink.

I couldn’t remember where I had gotten the recipe from, but something about it intrigued me. The combination of fresh asparagus and earthy mushrooms simmered in a rich broth seemed like the perfect comfort food for the chilly weather outside. I decided then and there that I had to give it a try.

I gathered all the ingredients I needed from my pantry and fridge, including a bundle of fresh asparagus and a variety of mushrooms I had picked up from the farmer’s market earlier that week. As I chopped and sautéed and stirred, the kitchen filled with the warm and comforting aroma of garlic and herbs.

As the stew simmered on the stove, I couldn’t help but think back to all the recipes I had collected over the years - from my mother, my grandmother, and even friends and neighbors. Each recipe held a special place in my heart, a memory of a time or a person or a place that had touched my life in some way.

This recipe for Asparagus and Mushroom Stew felt different, though. It wasn’t just a collection of ingredients and instructions; it was a connection to something deeper, something more meaningful. It was a reminder of the joy and comfort that cooking had always brought me, and the love and care that went into every dish I made.

Finally, after letting the stew simmer for what felt like an eternity, I ladled it into bowls and set them out on the table. The steam rose in wisps, carrying with it the tantalizing scent of herbs and vegetables and mushrooms. I couldn’t wait to dig in.

As I took my first bite, a wave of warmth and nostalgia washed over me. The flavors were rich and savory, the vegetables tender and perfectly cooked. It was like a hug in a bowl, a taste of home and family and love.

I couldn’t help but smile as I savored each spoonful, letting the flavors dance on my tongue and the memories swirl in my mind. This recipe, this simple and delicious Asparagus and Mushroom Stew, had brought me back to a place of joy and contentment, a place where the act of cooking was more than just a task - it was a celebration of life and love and all the good things in the world.

And as I sat at the table, surrounded by the warmth and aroma of the stew, I knew that this recipe would always hold a special place in my heart. It wasn’t just about the food; it was about the memories and the connections and the love that went into every bite.

So here’s to the Asparagus and Mushroom Stew, a recipe that will always remind me of the joy and comfort that cooking brings, and the love and care that goes into every dish. Cheers to good food, good memories, and good company. And may we always find joy and nourishment in the simple act of sharing a meal with those we love.