Sunday, January 15, 2012

Recipe for Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika

This Mushroom Stew is a great vegetarian Phase One recipe for Meatless Monday.

We're nearly half-way through the Month of Daily Phase One recipes!  I know Phase One can be challenging for vegetarians, so I'm feeling happy about this delicious Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika.  I'm not sure if I should be calling it a stew, because it's not really stewed.  Actually all the veggies are sauteed separately at relatively high heat, and then some paprika and sour cream is stirred in at the end, but the finished dish feels like a stew to me, so that's the name I'm going with.  This recipe can also be served over noodles or rice if you're not eating it for Phase One, in which case I would cut the red peppers and onions a bit smaller.

I'm also happy to have a new recipe offering for Meatless Monday tomorrow.  You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index.  For Meatless Monday ideas from other bloggers, check Meatless Monday at BlogHer, where I write a weekly post spotlighting one of the fabulous meatless recipe ideas I find around the web.

Cut the red bell pepper and the onion into short strips or slivers.

Heat oil and saute the onions about 5 minutes, until they are starting to brown.  Remove onions to a bowl.

Add a little more oil and saute the bell peppers about 5 minutes, until a few edges are starting to char.  Remove red peppers to the bowl with the onions.

While the onions and peppers are cooking, wash mushrooms, dry, and cut into slices about 1/2 inch thick.

Put a little more oil in the pan and saute the mushrooms until they are well browned.  Remove mushrooms to a separate bowl.
 
Put the onions and peppers back into the pan, sprinkle over the paprika and cook a couple of minutes.  Season with salt and pepper to taste.

Add the mushrooms back to the pan and heat until any accumulated juice has evaporated, then reduce heat to low and stir in the sour cream.  Heat just until it is warmed through (do not boil) and serve immediately.


Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika
(Makes 4 small main dish servings, recipe adapted from Mushroom Paprikas' found in Fine Cooking Magazine; I could not find the recipe online.)

Ingredients:
1 large onion, peeled and cut into short strips
1 large red bell pepper, seeds cut out and cut into short strips
4-5 tsp. olive oil, divided
1 lb. brown crimini or Baby Bella mushrooms, washed and cut into 1/2 inch slices 
2 tsp. Hungarian paprika (sweet or sharp, but I used sweet)
salt and fresh ground black pepper to taste
1/2 cup reduced-fat sour cream

Instructions:
Cut the onion and the red bell pepper into short strips or slivers.  Heat 2 tsp. oil in a large heavy frying pan over medium-high heat, add the onions and saute until onion is cooked and starting to brown, about 5 minutes.  Remove the onion to a bowl.  Add another tsp. olive oil if needed, add the bell pepper and saute until done and starting to char, about 5 minutes.

While onions and bell peppers cook, wash the mushrooms, dry, and cut into 1/2 inch thick slices.  Add a 2 tsp. more oil to the pan, heat the oil, and then saute the mushrooms until they are cooked and well-browned.  (You might need to do this in two batches if your pan isn't large enough but I fit them in the big frying pan I used.)  Remove the mushrooms to a different bowl.

Put the onions and red peppers back into the pan, turn heat to medium, sprinkle over paprika, and saute for about 2 minutes, until the paprika is fragrant.  Season to taste with salt and fresh ground black pepper.  Then add mushrooms and any accumulated juice and cook until the liquid has evaporated.

Turn heat to low, wait about one minute, and then add the sour cream and gently stir to combine with the vegetables.  Cook just until the sour cream is heated through, do not boil.  Serve hot.

This can also be served over noodles or rice, in which case I would cut the onions and bell peppers a bit smaller. 

I did try this once substituting non-fat Greek yogurt for the sour cream, and the yogurt curdled when I added it to the hot pan.


South Beach Suggestions:
This recipe is loaded with low-glycemic vegetables, and although light sour cream is a limited food for the South Beach Diet, if you make this the four servings the recipe specifies, you are not going over the limit of two tablespoons per day.  This recipe would be approved for any phase of the diet.  For phase one I'd eat it with a green salad on the side.  For phase two or three it could be eaten over whole wheat noodles or rice.

More Phase One Meatless Recipes with Mushrooms:
Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar
Roasted Mushrooms with Tarragon
Grilled Portobello Mushrooms Stuffed with Sausage, Spinach, and Cheese
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan
Mushroom, White Bean, and Tomato Stew with Parmesan

17 comments:

  1. That looks super delicious! It can be so hard to find vegetarian recipes that are low in carbs - I think this looks like a winner!

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  2. I'm adding this to my ever-growing "Must Try Real Soon Now" list.

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  3. Sarah and Keith, glad you like it!

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  4. Mushrooms (especially the baby bellas) are meaty enough to be the star of any main dish, yet for some reason we use them more as an add-on. It's so nice to see a recipe that gives these woodsy mushrooms their due.

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  5. Thanks for the veg consideration, love! This stew looks totally comforting and like just the thing I crave even though I'm not South Beach-ing!

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  6. Definitely going to put this recipe in the menu 'rotation' this week! Kalyn, I have found that 'tempering' the yogurt first will prevent curdling. To temper, simply measure out the required amount of yogurt, then add, a spoonful at a time, the hot ingredients to the yogurt. Just a few spoonfuls is all it takes to bring the yogurt up to the temperature of the ingredients. Then you can add the yogurt into the main part of the recipe.

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  7. Joanne, glad you like it!

    Blugrrl, thanks for that tip. Will try it the next time I make this.

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  8. Oh, those mushrooms look wonderful. With the sour cream and paprika stirred in at the end, this turns into something that seems decadent (but is still healthy!)

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  9. Wow, love it. Looks like a great hearty but still only veggie dish. I love mushrooms!!!

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  10. Thanks Dara! Of course if there's sour cream you know I'll like it, but I try to keep it to a moderate amount.

    Ashlea, this has so much flavor for an "all veggie" dish!

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  11. This looks delicious! I have 2 substitute questions though. Any suggestions for a non-dairy replacement for the sour cream? Also, my husband doesn't like mushrooms(I know, how can anyone not like mushrooms??). Although I plan on making it for myself with the mushrooms what do you think about replacing the mushrooms with cabbage or zucchini? Any other replacement suggestions? Thanks for always sharing awesome recipes!

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  12. Kalyn - I've never commented before, but I get your daily email now and have been reading your blog for some time. I made one of those yummy bean soups with sausage you showcased a month or so ago. So good.

    I printed out this recipe yesterday morning before leaving for work and picked up the ingredients on the way home yesterday. It wasn't too labor intensive for after work and made the house smell heavenly. And the result? Delicious. I'm having some more for breakfast this morning with a couple of poached eggs.

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  13. Arica, I am afraid I don't know anything about non-dairy sour cream but I am sure there are some available. Zucchini might work in place of the mushrooms here, but not sure about cabbage. I'd be careful not to overcook the zucchini. I think cubes of winter squash (pre-cooked partially) might also be good.

    Lynn, so glad you enjoyed it!

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  14. Just completely yummie dish... turned it into a noodle topping and added some quorn for added bite, and it was a big hit! Thanks for this, I came across your site today & this ensured a regular visit when I'm preparing the menu of the week :)

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  15. What a wonderfully delicious recipe!

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  16. This made the best lunch for today's snowy day! Thanks for the recipe!

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  17. Just got done making this, and it is so delicious! Thanks for sharing. I can't wait to try other recipes on your site.

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