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Recipe: Mushroom and Chickpea Stew

mushroom & chickpea stew

Serves: serves 4-6


  • 1-2 tbsp olive oil

  • 1 medium yellow onion, chopped

  • 3 cups chopped cremini mushrooms

  • 4 cloves of garlic, chopped

  • salt, pepper

  • 2 tablespoons soy sauce (or tamari)

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons tomato paste

  • 1 small zucchini, diced

  • 1 small sweet potato, diced

  • 2T chopped fresh sage, rosemary or thyme

  • 4 cups low sodium veggie broth

  • 2 cups of water

  • 1.5 cups chickpeas, cooked and drained

  • a few big handfuls of chopped kale

  • pinches of red chile flakes

  • optional - a few teaspoons miso paste


  1. In a large pot, heat oil over medium heat. Add chopped onion and a few pinches of salt and cook until soft. Add the mushrooms, give it a stir, then leave them alone for a few minutes. Add the garlic and soy sauce, and continue cooking, stirring occasionally until the mushrooms are tender and browned.

  2. Add the balsamic vinegar and tomato paste, then the chopped sweet potato, zucchini, sage and a few pinches of salt and pepper. Let that all cook for a few minutes.

  3. Before everything starts sticking to the bottom of the pot, add the veggie broth and water, and scrape any bits off the bottom. Add the chickpeas and bring to a boil. Cover and reduce to a low simmer, stirring occasionally for 20-30 minutes, until the sweet potatoes are tender.

  4. Taste, adjust seasonings… adding (to your liking) more salt, soy sauce, or a little bit of miso paste (dissolve it in a separate bowl with a little of the soup broth before adding). If the soup needs more zing, add another splash of balsamic and a few pinches of red chile flakes.

  5. Add the chopped kale and continue cooking on a low simmer for 15-20 more minutes or until you're ready to eat. Serve with kale stem pesto on the side. Stir a spoonful into your bowl as you eat, and don't forget the crusty bread.


feel free to switch out the sweet potato and zucchini with whatever veggies you have available.

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