Heart-healthy and delicious meals are guaranteed when you combine (legumes) beans and mushrooms.
Beans are a significant source of protein and whilst mushrooms are simply rated as a good source of protein it is hugely significant to note that the protein present in mushrooms contains all nine essential amino acids (EAAs)!
Low fat beans are also an excellent source of complex carbohydrates, folate, fiber, and iron whilst mushrooms come to the party packed with Vitamin Bs and essential minerals, such as iron, phosphor, copper, potassium and selenium.(Potassium is an important mineral that aids in the maintenance of fluid, which helps to control blood pressure.
As you can see, there is much to celebrate on National Eat your Beans Day and even better, we’ve added the flavour punch of umami-rich mushrooms.
Enjoy our delicious low-sodium and high-fiber recipe below!
Vegan Lentil & Mushroom Stew on Butter Bean Mash
Recipe Credit – The South African Mushroom Farmers’ Association
Serves 6
Ingredients:
1 ½ cups brown lentils
5 cups mushroom stock
1 bunch fresh thyme sprigs
1 onion, diced
500g Portabellini mushrooms, sliced
4 cloves garlic, thinly sliced
2 Tbsp tomato paste
½ tsp dried chilli flakes
1 x 400g tin diced tomatoes
Olive oil
Salt and pepper, to taste
Butter bean mash:
2 x 400g tins of butter beans, rinsed & drained
1 small clove garlic, grated finely
2 Tbsp lemon juice
4 Tbsp / 60ml olive oil
Salt & pepper, to taste
Chopped parsley or micro herbs, for serving
Method:
To make the mash, add all the ingredients to a food processor.
Blitz until completely smooth, adding a little water if you want to thin it out.
To warm up – transfer to a saucepan over low heat and stir until warmed through.
Taste to adjust seasoning.
For the lentil stew:
Rinse lentils well. Place in a large pot or Dutch oven and add the mushroom stock and thyme.
Bring to a boil, then reduce to a simmer. Cook with lid ajar for about 25 minutes until tender. If you need to give them a little liquid top up add some boiling water from the kettle.
Discard the thyme sprigs.
Meanwhile, heat a drizzle of olive oil in a large sauté pan.
Add onion and mushrooms. Season lightly and cook until the onion softens and mushrooms are golden. Add garlic, tomato paste and chilli flakes. Cook until tomato paste turns a deep dark red colour and smells sweet.
Pour in the tinned tomato and deglaze the bottom of the pan.
Add the cooked lentils and all their liquid. Mix everything well together.
Taste to adjust seasoning
Serve stew on warmed butter bean mash and sprinkle with micro herbs.
