Low Fat Savory Stewed Mushrooms

Indulge in the rich, earthy flavors of these Low Fat Savory Stewed Mushrooms, a dish that's as healthy as it is delicious. Perfect for mushroom lovers, this recipe combines tender button mushrooms with caramelized onions, fragrant garlic, and a savory blend of soy sauce and fresh thyme, all simmered in low-sodium vegetable broth for a light yet flavorful base. A touch of cornstarch slurry adds just the right amount of silky thickness to the sauce, while a sprinkle of fresh parsley gives it a burst of freshness. Ready in just 30 minutes, this low-fat, plant-based recipe is ideal as a side dish, a topping for grains, or even a hearty addition to toast. Simple, satisfying, and packed with umami goodness, these stewed mushrooms are proof that healthy eating never has to compromise on flavor.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams fresh button mushrooms
• 1 medium yellow onion
• 3 cloves garlic cloves
• 250 ml low-sodium vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon fresh thyme leaves
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 1 teaspoon cornstarch
• 2 tablespoons water
• 1 spray olive oil spray
• 1 tablespoon parsley

Directions

Step 1

Clean the mushrooms thoroughly using a damp cloth to remove any dirt. Trim the stems and quarter the mushrooms.

Step 2

Peel and finely chop the yellow onion.

Step 3

Mince the garlic cloves.

Step 4

Spray a large saucepan with a light mist of olive oil and heat over medium heat.

Step 5

Add the onions to the saucepan and sauté for 3-4 minutes until translucent.

Step 6

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 7

Add the mushrooms to the saucepan and cook for 5-7 minutes, stirring occasionally, until they begin to release their moisture.

Step 8

Pour in the low-sodium vegetable broth and soy sauce, and then add the fresh thyme leaves, black pepper, and salt. Stir well to combine.

Step 9

Bring the mixture to a simmer, reduce the heat to low, and cover the saucepan. Let the mushrooms stew for about 10 minutes, stirring occasionally.

Step 10

In a small bowl, mix the cornstarch with water to make a slurry.

Step 11

Uncover the saucepan and stir in the cornstarch slurry to thicken the sauce slightly, and cook for an additional 2 minutes.

Step 12

Taste and adjust seasoning as necessary.

Step 13

Garnish with freshly chopped parsley before serving warm.

Nutrition Facts

Serving size	(945.0g)

Amount per serving	% Daily Value*
Calories	219.5

Total Fat 2.0g	0%
Saturated Fat 0.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1924.9mg	0%
Total Carbohydrate 38.6g	0%
Dietary Fiber 8.0g	0%
Total Sugars 16.0g
Protein 20.4g	0%

Vitamin D 35IU	0%
Calcium 91.6mg	0%
Iron 4.1mg	0%
Potassium 2151.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 7.1%

Protein: 32.1%

Carbs: 60.8%