Wild Mushroom Stew

By November 10, 2013 December 6th, 2019 Dairy Free, Dinner, Gluten Free, Main Dish, Paleo, Recipes, Seasonal, Vegan, Vegetarian

It is one of my dreams to go into the forest and forage for mushrooms.   Looking for and picking edible fungi seems like magic to me.  But until I find a knowledgeable person to show me the way I will have to stick with the cultivated mushrooms available in the markets.  After all, I don’t want to poison myself or my family. There’s nothing wrong with cultivated mushrooms, nothing at all.  Even the white button mushrooms contain some of the most potent natural medicines on the planet.

Recent studies on mushrooms show a wide variety of health benefits, including antioxidants for an improved immune system, a vegetable source of Vitamin D and B and they are beneficial for weight management. Read full article here

As fungi, mushrooms have developed strong antibiotics as a defense against bacterial invasion.  These antibiotics are beneficial for our body too.

One of the antioxidants unique to mushrooms is ergothioneine, which scientists are now beginning to recognize as a ‘master antioxidant.’  It is a sulfur-containing derivative of the amino acid histidine which plays an important role in protecting your DNA from oxidative damage.

Satisfying Mushroom Spinach Soup with Middle Eastern Spices

This is a rich and hearty fall dish full of healing mushrooms.

The recipe calls for wild mushrooms and cremini or white button mushrooms.  Use whatever is available for you. I used Shitake mushrooms which are good for your liver and have strong cholesterol reducing properties. I also found some maitake mushrooms which stimulate the immune system.  I like Cremini mushrooms instead of white button mushrooms they  have a bit more flavor. These are the mushrooms I found in my market, use what is easy for you to find.

Depending on your diet you can put in either a red potato, sweet potato or if you want a lower glycemic vegetable, a white turnip is also good.  The paprika and smoked paprika give it a warm rich flavor.

Enjoy the recipe.

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Wild Mushroom Stew

  • Author: Ingrid DeHart - EatWellEnjoyLife.com


  • 2 tablespoons extra virgin olive oil
  • 1 large onion, coarsely chopped
  • Italian frying pepper or Anaheim pepper (a traditional green pepper will also be fine)
  • 1 pound wild mushrooms, cut into 1” slices
  • 1 pound cremini or white button mushrooms, quartered
  • Celtic sea salt and fresh pepper
  • 4 cloves garlic, mashed
  • 1 teaspoon caraway seeds
  • 3 tablespoon Hungarian paprika
  • 1 tablespoon smoked paprika
  • One 28 oz can diced tomatoes
  • 1 medium, red potato, sweet potato or white turnip, peeled and cut into 1” pieces
  • 2 cups zucchini, cut into 1″ pieces
  • 4 cups vegetable or chicken broth
  • 1 bay leaf
  • Chopped parsley for serving


  1. Heat a large soup pot, add the oil.
  2. Add the onions and peppers and cook over medium-low heat, stirring, until softened, about 6 minutes.
  3. Add all of the mushrooms, season with salt and pepper and cook until lightly browned about 10 minutes.
  4. Using the side of a chef’s knife, mash the garlic to a paste with the caraway seeds and a generous pinch of salt.  Add to the mushrooms.
  5. Add in both paprikas, tomatoes, and potatoes.
  6. Add the broth and bay leaf, bring to a boil.  Cook over low heat  30 minutes. Add zucchini and cook until the stew has thickened and is richly flavored, about 30 minutes more.
  7. Serve in bowls garnished with chopped parsley.

This recipe is shared with Slightly Indulgent Tuesday, Fat Tuesday, Real Food Wednesday, Healthy 2 Day, Healing with Food Friday


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