Pasta isn't a typical staple in our house. I tend to like using spiralized zucchini or spaghetti squash in its place {veggies provide extra fiber and more nutrients, prevent a carby hangover and they're easier on blood sugar levels and the digestive tract}. Plus, sourcing more whole foods more often reduces the amount of preservatives, additives and potential allergens you take in each week.
Occasionally, we'll splurge and check out a new brand of gluten-free pasta, just to mix things up. My favorite by far is the Explore Asia brand, which cleverly fashions GF noodles from all varieties of beans: adzuki, mung, lentil, you name it. {Check out this recipe for homemade tomato sauce + nutritional yeast parmesan on mung bean noodles here.}
A few weeks ago, I was noodling {get it?} around in the kitchen crafting some recipes for the cool peeps at Plate Joy when I found myself inspired by a recent viewing of Julie and Julia (man alive, that movie makes me SO hungry!!) to make a vegan version of Beef Bourguignon. I took a peek at food.com for the gist, and set to work using the contents of our kitchen to craft something similar... just meatless + extra mushroomy.
It turned out surprisingly well! Bourguignon - a traditional French stew made with braised beef and wine - is really easy to veganize. Swap out the bacon, beef and beef stock for mushrooms, spices and vegan broth: voila! Same dish, happier body, happier planet, happier cows. (You could probably share this with a cow if you wanted. I'm not sure how they feel about tomatoes, but it's worth offering.)
When sourcing canned tomatoes and tomato paste, look for brands that don't include BPA in the liner. (With tomatoes in particular, the acid can cause the plastic lining's chemicals to leach out into the food, which is no bueno if you're trying to not get cancer or have your hormones all interrupted.) Eden Organics or Muir Glen are good options.
Make a big batch and keep it in the fridge - the stew itself will keep well for several days if stored separately from the noodles. #NoSoggyNoodlesPlease
Not a pasta fan at all? No problem. Serve this over shredded steamed veggies, on brown rice or just as a hearty bowl of stew on its own.
To up the protein: toss in a 1/2 cup of chickpeas or white beans, or swap out the pasta for a portion of lentils (they're high in protein and a nice slow-burning carbohydrate, too).
To change up the veggies: consider adding peppers, zucchini or eggplant in addition to or in place of those outlined below. They're all tough enough to withstand a little heat and won't get too mushy in the stew.
So there you go! Meatless Monday dinner, solved (and likely with things you have in the house already).
Enjoy!
- 2 tbsp olive oil
- 2 cups white mushrooms
- 1 yellow onion
- 2 carrots
- 1/2 tsp dried thyme
- 2 cloves garlic
- 1/2 cup full-bodied red wine
- 1 cup vegetable broth
- 2 tbsp tomato paste
- 1.5 tbsp gluten-free flour (I used brown rice flour)
- 4 oz gluten-free pasta
- salt and pepper to taste
- Quarter mushrooms and slice onions and carrots into bite-size pieces. Mince garlic.
- In a large heavy pot, heat 2 tbsp oil over high heat, add mushrooms and onions. Sear until the mushrooms begin to release liquid, about 5 minutes.
- Add the carrots, thyme, and salt and pepper to taste. Cover and cook for 5 minutes until carrots soften slightly, stirring occasionally.
- Add garlic and cook one minute more.
- Turn heat to high and add wine. Cook about 4 minutes until wine reduces by half. Stir in tomato paste and broth, and more salt and pepper to taste, and continue to boil for 5 minutes.
- While these cook together, bring 2 cups salted water to a boil in a separate small pot. Add pasta and cook for 8 minutes until al dente. Drain and set aside.
- In a small bowl, mix together 1 tbsp water and flour to make a paste, stir into the stew. Simmer 5 minutes more and serve.
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