Marry Me Mushroom Stew

Ingredients

• 16 oz Oyster Mushrooms (pulled into strips; can substitute button or shiitake mushrooms)
• 1 medium Yellow Onion (diced)
• 0.33 cup Sun‑Dried Tomatoes in Oil (chopped; can use regular tomatoes roasted if unavailable)
• 3 cloves Garlic (minced)
• 2 tbsp Avocado Oil (for sautéing onion and broth base)
• 1 tbsp Olive Oil (optional for crisping mushrooms)
• to taste Salt
• to taste Black Pepper
• pinch Garlic Powder
• pinch Onion Powder
• pinch Oregano
• pinch Smoked Paprika
• 1 tsp Soy Sauce (optional for umami)
• 6 oz Tomato Paste (about 1 small can)
• 5 cups Vegetable Broth (adjust for stew (4 cups) or soup (6 cups))
• 1 tsp Coconut Sugar
• 2 cups Diddylini Pasta (or any short pasta) (uncooked; can use gluten‑free pasta)
• 0.5 cup Coconut Milk (full‑fat for creaminess)
• 0.33 cup Vegan Parmesan Cheese (Violife) (shredded)
• 2 cups Baby Spinach (roughly packed)
• 1 tsp Red Wine Vinegar
• 2 tbsp Fresh Parsley (chopped, for garnish)
• 1 loaf French Baguette (sliced and toasted optional)

Instructions

1. Prep Mushrooms

   Pull the 16 oz oyster mushrooms apart into bite‑size strips and place them in a bowl.

   Time: PT2M

2. Dice Onion & Chop Tomatoes

   Dice the yellow onion and finely chop 1/3 cup sun‑dried tomatoes (drain excess oil). Set both aside in separate bowls.

   Time: PT3M

3. Dry‑Sear Mushrooms (First Batch)

   Heat the cast‑iron skillet over medium‑high heat. Add a handful of mushroom strips with no oil and let them cook, stirring occasionally, until the released water evaporates and the pieces turn golden brown (about 3‑4 min). Remove and set aside. Repeat with remaining mushrooms in batches to avoid crowding.

   Time: PT6M

4. Crisp Mushrooms with Oil

   Add 1‑2 tbsp olive oil to the hot skillet, spread the mushrooms in a single layer, and let them cook undisturbed for 3‑5 min. Toss once, then continue cooking another 3‑5 min until a crispy, meaty texture forms.

   Time: PT8M

5. Season Mushrooms

   Sprinkle salt, garlic powder, onion powder, oregano, smoked paprika (and optional soy sauce) over the mushrooms. Toss quickly to coat evenly.

   Time: PT1M

6. Sauté Onion

   In a large pot, heat 1‑2 tbsp avocado oil over medium‑high. Add the diced onion and sauté 3‑5 min until soft and translucent. Season with salt and black pepper.

   Time: PT5M

7. Add Tomatoes, Garlic & Paste

   Stir in the chopped sun‑dried tomatoes, minced garlic, thyme, a pinch of garlic powder, and the 6 oz tomato paste. Cook, stirring, for 30 seconds to 1 minute until fragrant.

   Time: PT1M

8. Build the Stew Base

   Pour in 5 cups vegetable broth, add a teaspoon of coconut sugar, and season with additional salt if needed. Bring to a rolling boil, then reduce to a simmer.

   Time: PT5M

9. Add Pasta & Mushrooms

   Stir in the uncooked pasta and the previously seasoned mushrooms. Cover and simmer, stirring occasionally to prevent sticking, until the pasta is al dente (about 10 min).

   Time: PT10M

10. Finish with Creaminess & Greens

    Turn off the heat. Stir in ½ cup coconut milk, ⅓ cup shredded vegan parmesan, and 2 cups baby spinach. Mix until the spinach wilts. Add 1 tsp red wine vinegar and give a final toss.

    Time: PT2M

11. Serve

    Ladle the stew into bowls, garnish with extra vegan parmesan and chopped fresh parsley. Serve with sliced toasted French baguette on the side.

    Time: PT1M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

45 g

Fat

12 g

Fiber

5 g

Ingredient Substitutions

• Instead of Oyster Mushrooms: Button Mushrooms, Shiitake Mushrooms
• Instead of Yellow Onion: White Onion
• Instead of Sun‑Dried Tomatoes in Oil: Roasted Cherry Tomatoes
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Avocado Oil: Olive Oil, Canola Oil
• Instead of Olive Oil: Avocado Oil
• Instead of Oregano: Italian seasoning
• Instead of Smoked Paprika: Regular Paprika
• Instead of Soy Sauce: Tamari
• Instead of Tomato Paste: Crushed tomatoes (1/2 cup)
• Instead of Vegetable Broth: Water + bouillon cube
• Instead of Coconut Sugar: Brown sugar
• Instead of Diddylini Pasta (or any short pasta): Penne, Gluten‑free pasta
• Instead of Coconut Milk: Almond milk (unsweetened)
• Instead of Vegan Parmesan Cheese (Violife): Nutritional yeast (1/4 cup)
• Instead of Baby Spinach: Kale (stems removed)
• Instead of Red Wine Vinegar: Apple cider vinegar
• Instead of Fresh Parsley: Fresh basil
• Instead of French Baguette: Ciabatta, Gluten‑free bread

Equipment Needed

• Cast Iron Skillet
• Large Pot (5‑6 qt)
• Cutting Board
• Chef’s Knife
• Wooden Spoon or Spatula
• Measuring Cups
• Measuring Spoons
• Mixing Bowls (2)
• Ladle (optional)
• Grater (for vegan parmesan) (optional)
• Serving Bowls
• Tongs (optional)

Critical Steps — Do Not Skip

• Dry‑sear mushrooms without oil to remove excess moisture
• Crisp mushrooms with oil for meaty texture
• Season mushrooms after crisping
• Build broth base and bring to boil before adding pasta
• Add coconut milk and spinach off the heat to preserve creaminess

Chef Tips from the Video

• Deglaze the skillet with a splash of soy sauce for extra umami before adding the broth.
• Finish with a dash of red wine vinegar to brighten the flavors.
• For extra depth, add a pinch of smoked liquid smoke with the paprika.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days.

Freezer: Freeze in freezer‑safe containers for up to 2 months (reheat gently, add extra broth if needed).

Room temperature: Do not store at room temperature; consume within 2 hours if left out.

Make-Ahead Tips

• Pre‑slice mushrooms and dice onion up to 24 hours ahead; store in separate containers in the fridge.
• Prepare the vegetable broth and keep it chilled; you can also pre‑cook the pasta and reheat in the stew.

Frequently Asked Questions