Mushroom White Bean Stew

Mushroom Potato Stew

Mushroom Potato Stew

Mushrooms are a nutrition powerhouse, loaded with vitamins and minerals.  They also pack a meaty punch, making them one of my favorite "Super" foods.  If beans aren't your thing, swap them out for 1 1/2 cups diced potatoes (like Yukon Gold or baby reds), and add them right after the mushrooms brown, when you add the bell pepper.

Serves 2 VERY hungry people (or 4 less hungry people)

1 pound White button mushrooms, quartered
1 medium red bell pepper, seeded and sliced
1/4 teaspoon salt
1 1/2 cups Giant Lima Beans, cooked (or 15-oz. can cannelini beans, drained and rinsed)
1 bunch collard greens, stemmed and chopped
1 tablespoon ketchup
2 tablespoons nutritional yeast
1/4 teaspoon black pepper

To make stew:  Heat a large pan over high heat. Add the mushrooms and a pinch of salt.  Let mushrooms sear and start to brown before them around the pan.  This can take about 5 minutes, so don't start stirring right away!

Once mushrooms begin to sear, stir around the pan until you get browning on all sides.  After about 10 minutes, when mushrooms begin sticking to the bottom of the pan, add the red bell pepper.  Cook a few minutes until soft.  Add the collards, beans, ketchup, yeast, tamari, and about 1 cup of water.  Use a wood spoon to scrape up any bits from the bottom of the pan.  Simmer until beans and greens soften, about 5 minutes.

Taste and season with tamari, black pepper, and, if needed, more salt or cayenne. 

Serve warm.


Calories 269.34
Total Fat 1.84g 3%
Saturated Fat 0.25g 1%
Cholesterol 0mg 0%
Sodium 411.83mg 17%
Potassium 1680.52mg 48%
Total Carbohydrates 47.95g 16%
Fiber 13.81g 55%
Sugar 11.56g
Protein 21.5g 43%


Vitamin A 4101.15IU 82%
Vitamin C 106.68mg 178%
Calcium 137.99mg 14%
Iron 5.11mg 28%
Vitamin E 2.08mg 21%
Vitamin D 15.88IU 4%
Thiamin 5.21mg 347%
Riboflavin 5.95mg 350%
Niacin 38.48mg 192%
Vitamin B6 5.53mg 277%
Folate 266.33mcg 67%
Vitamin B12 4.01mcg 67%
Pantothenic Acid 4.52mg 45%
Vitamin K 168.84mcg 211%
Phosphorus 388.06mg 39%
Magnesium 145.35mg 36%
Zinc 3.96mg 26%
Copper 1.22mg 61%
Manganese 2.11mg 106%
Selenium 24.21mcg 35%