With Vitamin D rich mushroom and iron rich lentils, this hearty stew packs a nutritional punch that will stick to your ribs. Make a large pot for dinner and have left overs to get you through the week.
14 g dried porcini mushrooms hydrated with 3 cups boiling water – save stock and mushrooms
2 Tbsp (30 mL) grapeseed oil, avocado oil or oil of your choice
3/4 lb (340 g) mixed mushrooms, trimmed and cut in halves or quarters
1 small yellow onion, finely diced
2 cloves minced garlic
2 Tbsp tomato paste
28 oz can (796 mL) diced tomatoes (I like salt free)
4 cups (1 L) vegetable broth
1/2 cup (125 mL) green or brown lentils
1/4 cup (60 mL) wild rice
1 medium green cabbage, cut into bite-sized pieces, about 6 cups
1 bay leaf
1 tsp dried thyme
2 Tbsp (30 mL) red wine vinegar
1 tsp (5 mL) sea salt
3/4 cup (180 mL) fresh parsley leaves, chopped (optional)
In large 4 L stock pot or Dutch oven, warm oil over high heat. Add mixed mushrooms (except chopped porcini mushrooms) and allow to sear, stirring only very occasionally, until well browned, about 6 minutes. Turn heat down to medium and stir in onion. Cook, stirring often, for 3 minutes before adding reserved chopped porcini mushrooms, minced garlic, and tomato paste. Continue to cook, stirring often, for 2 minutes. All vegetables should be well covered in tomato paste and some should be sticking to the bottom of the pot.
Deglaze bottom of pot with 1 cup (250 mL) reserved mushroom broth. Stir in diced tomatoes along with their juices, vegetable broth, remaining mushroom broth, lentils, and wild rice. Bring to a simmer before stirring in cabbage, bay leaf, and thyme. Cover pot with lid and cook on low, stirring occasionally, until lentils and rice are tender, about 40 to 45 minutes. Stir in vinegar and salt and let soup continue to cook for another 2 minutes. Remove from heat and stir in about 1/2 cup (125 mL) parsley, if using.
When ready to serve, ladle soup into bowls and garnish with some more parsley, if desired. Eat while warm.
Recipe from Alive Magazine, pick up your magazine in store or visit www.alive.com for more recipes and articles.