Portuguese Mushroom and Bean Stew

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You’re going to love this Portuguese Mushroom and Bean Stew. It is a very traditional Portuguese dish, usually made with lots of charcuterie and beef. We’re going to give it a spin and make it completely cruelty-free, so everyone can enjoy it! It is comforting, delicious, and perfect for a rainy and cold day (or any day really!).

If you’re more of a visual learner, you can find the video to this recipe, right here!

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Ingredients you’ll need:

Butter, white or red canned or cooked beans – my favorites and also quicker to cook are the butter beans that give such a comforting and “buttery” (of course!) feel to this dish. The red and white beans are heartier, not as soft as the butter beans, and take a little bit longer to cook. Beans are going to be the main protein source of this dish and are such a nutritious and complete food. They may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. And although you may think otherwise, did you know that only around half of people who eat beans experience flatulence?

Sweetheart cabbage – I love this type of cabbage on this dish. It has a sweeter and softer texture than other types of cabbage and it’s so practical as it cooks way faster than the other cabbage varieties. This veggie is rich in folate and vitamin B6, which aid the energy metabolism and the normal functioning of the nervous system and it’s so easy to add into so many of your dishes. You can use it in stews, sautees, soups, or slaws… Definitely one of my veggie staples.

Mushrooms – as this stew is usually made with lots of meats and charcuterie, I’m using mushrooms to substitute the meat’s umami flavor, while at the same time providing the dish with their delicious chewy texture. Any mushroom works but their cooking times vary a bit. If you use a mushroom more on the chewier side like shiitake or portobello, cook them for an additional 5 to 8 minutes, until they’re soft.

Tomato pulp, olive oil, bay, pepper, parsley, cumin, white wine garlic and onion – the real deal of the Portuguese flavors!

Other veggies of your liking – stews are one of those dishes where you can just throw everything on hand into a pan and end up with a delicious and packed with flavor dish. So, although on this recipe I only feature mushrooms and cabbage, I usually add other veggies I have on hand like carrots, pepper or squash. So just let your imagination, or leftover veggies, run free!

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Some notes on cooking time:

Cooking times vary widely depending on the type of cabbage and beans you’re using. So the cooking time for this dish, using butter beans and cabbage is of about 35 minutes, but if you’re using red or white beans, or white or green cabbage, count with a longer cooking time. And if you’re beans aren’t cooked in advance or canned, count with an even longer cooking time, as soaked beans usually take from 1h to 1h30 to soften!

You’ll love this recipe because:

It is comforting and satisfying.
It’s a one-pot dish – which means fewer dishes to wash!
It’s so easy to prepare and only requires a little bit of chopping.

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Other bean recipes you might enjoy:

Mango Black Bean Salad
Mexican Sweet Potato Bowl

Portuguese Bean and Mushroom Stew

Servings 4 portions
Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins

Ingredients

  • 2 tbsp olive oil
  • 1 medium onion chopped
  • 4 garlic cloves minced
  • 1 bay leaf
  • ½ cup canned tomato puree or diced
  • ¼ cup white wine optional
  • Half tsp salt adjust to taste
  • ¼ tsp ground cumin
  • 1 tsp paprika
  • Half cabbage sweetheart
  • 6 white mushrooms sliced
  • 1 large can (500g) butter or red beans drained
  • freshly ground pepper to taste
  • 3 tbsp chopped parsley
  • cooked white or brown rice

Instructions

  • Heat the olive oil over medium heat in a medium-large pan.
  • Add the chopped onions and the bay leaf, and let cook, stirring often, until the onion is golden and fragrant, about 8 to 10 minutes. Add the minced garlic cloves and sautee for more 2 to 3 minutes.
  • Add the tomato pulp and white wine and let cook for about 5 minutes.
  • Season with salt, cumin, paprika and pepper to taste. Add the chopped cabbage and let it soften for 10 to 12 minutes.
  • When the cabbage is soft, add the sliced mushrooms and drained beans and let cook for other 5 minutes. If needed add half a cup of water.
  • Add 2 tbsp of chopped parsley into the pan and stir.
  • Serve over cooked rice and top with more fresh parsley. Enjoy!
Course: Main Course
Cuisine: Portuguese
Keyword: Comfort food, Dairy-free, Easy, Egg-free, Fall, Gluten-free, Healthy, Plant-based, Quick & Easy, Sugar-free, Vegan, Winter

I love seeing pictures of your remakes of Zest’s recipes. If you try this recipe take a picture and tag @zest.andthecity on Instagram or use the hashtag #zestandthecity, so I can see and share your remakes. Join our community on InstagramFacebook and, YouTube

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