Creamy Butter Bean and Mushroom Stroganoff

Creamy Butter Bean and Mushroom Stroganoff

This nourishing creamy mushroom stroganoff is rich in cancer-fighting antioxidants and winter-scarce vitamin D.

It seems winter is here to stay. I’ve never craved sunshine as much as I’ve done this year.

The only positive about the cold weather is that I get to keep enjoying warm stews and curries without getting too hot. That said, I desperately need some sunshine in my life.


This creamy mushroom stroganoff features shiitake mushrooms, chestnut mushrooms, butter beans, plain yoghurt, tomato puree and tenderstem broccoli.

As well as being a winter warmer, this dish (courtesy of the mushrooms) is rich in vitamin D which we are all in desperate need of right now. Mushrooms are very nutritious and are also one of the best whole food replacements for animal products in dishes that typically require them.

Portobello mushrooms, for example, have a meaty texture that is very satisfying and easily replaces meat in any recipe that calls for it. You can use them in place of chestnut mushrooms in this recipe.

Shiitake mushrooms also have a meaty texture, and they have the added benefit of being abundant in the stomach cancer-fighting compound lentinan. It is important that you cook them thoroughly and never eat them raw or you could be at risk of developing shiitake dermatitis.

Butter beans are an excellent source of iron, while tenderstem broccoli provides more cancer-fighting antioxidants and calcium. Most people know that calcium and vitamin D work together to keep our bones and teeth healthy. But, a lot of people are oblivious to the fact that magnesium is also essential for calcium absorption. Without adequate magnesium in the diet, any calcium you ingest sits in your soft tissues without being absorbed into your bones.

Luckily, beans contain appreciable quantities of magnesium, but the inclusion of rice in this recipe boosts the magnesium content.

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Creamy Butter Bean and Mushroom Stroganoff


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: Serves 2
  • Category: Lunch/Dinner

Description

This nourishing creamy mushroom stroganoff is rich in cancer-fighting antioxidants and winter-scarce vitamin D.


Ingredients

  • 400g tin butter beans, drained and rinsed
  • 1 large shallot, finely chopped
  • 2 fat garlic cloves, finely minced
  • 1 ½ tbsp tomato purée
  • 1 tsp jerk seasoning
  • 1 vegetable stock cube
  • 4 tsp plain, unflavoured yoghurt
  • 150g chestnut mushrooms, cleaned and sliced
  • 150g shiitake mushrooms, cleaned and sliced
  • 1 tsp porcini mushroom powder
  • 150g brown rice
  • 150g tender stem broccoli (broccolini)
  • 1 tsp chilli flakes (optional)

Instructions

  1. Heat a good splash of water in a medium lidded saucepan over medium heat. Add the shallots and garlic and sweat for 2 minutes until soft. Add the mushrooms, porcini mushroom powder, vegetable stock, tomato puree and jerk seasoning. Mix well to combine then cook for around 7 minutes with the lid on, stirring occasionally.
  2. Rinse the rice thoroughly then cook it according to the pack instructions.
  3. Once the mushrooms are cooked, turn the heat down to a simmer then stir in the broccoli and butter beans and cook for 2-3 minutes or until the broccoli is cooked and the butter beans warm. Add the yoghurt, mix well, then take the pan off the heat.
  4. Serve the stroganoff with brown rice and sprinkle with chilli flakes for an extra kick.

Notes

You can swap mushrooms for tofu or tempeh if you prefer. I would suggest baking the tofu in the oven for about 15 minutes before putting it into the sauce so that it retains its firm texture.

Keywords: Mushrooms, Stroganoff

 

 

 

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