Mushroom, White Bean, and Tomato Stew with Parmesan
This Mushroom, White Bean, and Tomato Stew makes a great meatless meal that’s also gluten-free, low-glycemic, and suitable for The South Beach Diet phase two. If you want a low-carb or Phase One meal, eat it plain or serve over cauliflower rice. Use Stew Recipes to find more recipes like this one.
A few years ago I started posting recipes that were suitable for Meatless Mondays. When I researched it a little, I was surprised to find out that this slogan encouraging Americans to eat less meat was actually created in 2003, as part of a marketing campaign designed to get people to start out the week with healthy habits. For several years now I’ve noticed I’m eating less meat, and although I’ll never be a vegetarian, when I find a meatless recipe like this with lots of flavor I’m always happy. I was never good at following rules, so of course today is not Monday, but no matter what day of the week you made this, it would make a great lunch or dinner.
This delightful Mushroom, White Bean, and Tomato Stew with Parmesan was delicious, easy to make, and if you left off the Parmesan and used vegetable stock it could easily be made vegan. You can eat it over brown rice like I did, serve it over whole wheat pasta, or just eat it alone, but please try this recipe. And don’t skip the ground fennel, which was one of the flavors that I thought really made this interesting. (Check the photo index for Meatless Monday to find more meatless dishes.)
(Mushroom, White Bean, and Tomato Stew was first posted for Meatless Monday in 2011 and updated with better photos February 2016.)
Saute onions, garlic, and herbs until the onions are soft and starting to brown. While onions cook, wash and trim mushrooms, then cut into quarters (or sixths if the mushrooms are large.) Add mushrooms and stock to the pan with onions, cover and simmer 5-6 minutes. After mushrooms have cooked 5-6 minutes, add drained beans, tomatoes and juice, and 1/2 cup chopped parsley. Cover again and simmer 10 minutes more.
Season to taste with salt and fresh ground black pepper. Serve hot, over brown rice or whole wheat pasta or just plain in a bowl. This is great topped with freshly-grated Parmesan cheese.
Make it a meal:
This would be delicious with Cauliflower Rice with Basil, Parmesan, and Pine Nuts for a low-carb side dish.
More Meatless Main Dishes for Any Day of the Week:
Mexican Red Lentil Stew with Lime and Cilantro from Kalyn’s Kitchen
Curried Rice and Lentilsfrom Simply Sugar and Gluten Free
Spicy Red Lentil and Chickpea Stew / Paula’s Moroccan Lentil Stew from Kalyn’s Kitchen
Curry Spiced Noodlesfrom Ezra Pound Cake
Baked Falafel Patties with Yogurt-Tahini Sauce from Kalyn’s Kitchen
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Mushroom, White Bean, and Tomato Stew with Parmesan
This Mushroom, White Bean, and Tomato Stew makes a great meatless meal, eat it plain or serve over cauliflower rice.
- 1 1/2 T olive oil
- 2 medium onions, chopped
- 2 tsp. minced garlic
- 1 tsp. dried thyme
- 1 tsp. ground fennel seed
- pinch dried sage
- 12 oz. Crimini mushrooms, washed, trimmed, and cut in quarters (or sixths if the mushrooms are large. Crimini mushrooms are sometimes called Baby Bellas.)
- 1/4 cup homemade chicken stock (or use canned chicken or vegetable broth. If using canned broth I would start with 1/2 cup and reduce it by simmering before adding to the recipe for more concentrated flavor.)
- 1 can (15 oz.) Cannellini beans, rinsed
- 1 can (14.5 oz.) petite diced tomatoes with juice
- 1/2 cup finely chopped fresh parsley (I used flat Italian parsley, but either kind will work)
- salt and fresh ground black pepper to taste
- freshly grated Parmesan cheese for serving (optional, but good)
- Heat olive oil in a large heavy frying pan large enough to hold all ingredients.
- Add onion, garlic, thyme, fennel (affiliate link), and sage and saute, stirring a few times, until the onions are softened and starting to brown. This will take about 8 minutes.
- While onions cook wash mushrooms, trim off woody stems, and cut mushrooms into quarters or sixths.
- When onions are slightly browned, add mushrooms and 1/4 cup homemade chicken stock , and let simmer covered for 5-6 minutes, until mushrooms have shrunk somewhat and released their juice.
- While mushrooms cook drain the beans into a colander placed in the sink and rinse with cold water until no more foam appears.
- After mushrooms have cooked 5-6 minutes, add drained beans, tomatoes and juice, and 1/2 cup chopped parsley to the pan.
- Cover again and simmer 10 minutes more.
- After 10 minutes the stew should be slightly thickened and flavors should be well-blended.
- Season to taste with salt and fresh ground black pepper.
- Serve hot, over brown rice or whole wheat pasta, or just in a bowl as a meatless stew.
This is great topped with freshly-grated parmesan cheese. I didn’t have any left to freeze, but I’m sure this freezes well if you can manage to have leftovers.
Recipe adapted slightly from Moosewood Restaurant Simple Suppers.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Served in a bowl (without rice or noodles) this Mushroom, White Bean, and Tomato Stew would make a great meatless main dish for any phase of the South Beach Diet and most other low-carb eating plans. With brown rice or whole wheat noodles it would be approved for phase 2 or 3 of South Beach.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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