I’m sick, and there is nothing worse than getting sick in the summer. It puts a halt on all the fun in the sun. Being sick is awful in general, just ask anyone. As a kid, I remember that the perfect healing medicine for a cold, the flu or any ailment, was Chicken Noodle Soup, and I remember eating copious amounts of it.

Today, I’m predominately vegetarian, and, as a result of eating so much canned chicken noodle soup, I don’t enjoy chicken noodle soup, or many soups in general. My husband on the other hand, loves chicken noodle soup and swears that it immediately makes him healthy. Please, don’t get me wrong, I make some amazing soups, and those recipes are coming, this fall, I’m just not a fan.

What makes soup a delightful, cure-all for colds, flus and almost all ailments?

1. The nutrient dense broth, full of vitamin and minerals, some fats and water, that provide hydration.
2. The celery, carrots, onions, garlic and herbs, which further provide nutrients that support the immune system.
3. The chicken, a protein, and protein is important for further support to the immune system.
4. The noodles that provide a source of carbohydrates that help to keep us full.

There’s a peer reviewed article “Why Do We Eat Chicken Noodle Soup When We Are Sick?” from the University of Pittsburgh Medical Center, that fully details the benefits of eating chicken noodle soup, when we’re sick.

What I have gathered from the breakdown above, is that we need to have water, healthy fat, vitamins and minerals, veggies, a protein and carbohydrate source, to provide a healthful and immune supporting meal. Let me breakdown my stew.

1. Tomato, vegetable bouillon and water based broth, that will thicken during the cooking process. We will also add a smidge of other flavors to help deepen the flavor of the broth. Olive Oil, will add a healthy source of fat and is used to cook some of the veggies in.
2. Celery, Carrots, Onion, Garlic, Mushrooms, Dried Italian Herbs and additional Oregano all add great flavor and important vitamins to support the immune system.
3. Tofu and Dark Red Kidney Beans are our main sources of protein. The Tofu is first pressed, then frozen and once more pressed to remove all the liquid. The Dark Red Kidney Beans provide protein, fiber and a source of carbohydrates.
4. Potatoes serve as our main carbohydrate source. The added bonus of using potatoes, they absorb the flavors incredibly well. I you don’t want to use potatoes, you don’t have to, you can simply omit them or substitute by serving this stew over brown or wild rice.

There you have it! This Vegan Mushroom Stew is hearty, healthy and delightful addition to your “I’m Sick” meals. I love making this during the cooler months, just to warm up. I hope you enjoy this Vegan Mushroom Stew, as much as we do.

Vegan Mushroom Stew (serves 6-8)

• 2 Tbsp Olive Oil
• 1/4 cup prepared Mirepoix
• 5 Roma Tomatoes, halved and quartered, seeds removed
• 1 Tbsp Mrs. Dash All-Purpose Salt-free Seasoning
• 1 Tbsp Italian Herbs
• 2 tsp Oregano
• 2 Bay Leaves
• 15 oz can of Tomato Sauce
• 2 Tbsp Vegetable Boullion (dissolved in water, below)
• 1 cup Hot Water
• 2 large Yellow Onions, peeled and cut into chunks
• 4 medium Celery Ribs, cut into chunks
• 3 large Rainbow Carrots, cut into chunks
• 2 large Garlic Cloves, peeled and minced
• 24 oz Whole Baby Portabello Mushrooms, wiped clean and quartered
• 24 oz Baby Gold Potatoes, halved
• 15 oz can of Dark Red Kidney Beans, drained and rinsed
• 14 oz Extra Firm Tofu, pressed, frozen, thawed and pressed again, and cut into cubes

Let’s get this stew together. It takes about 30 minutes of hands-on time and another 2 hours, with occasional stirring.

1. In a large 5 quart Dutch Oven, add Olive Oile and prepared Mirepoix, over medium heat.
2. While the mirepoix is cooking, prepare the tomatoes, by halving, removing the seeds and then quarting and halving the quarters. Add to the Dutch Oven with mirepoix, and a pinch of salt. Allow to cook, stirring occasionally, until the tomatoes release their liquid.
3. Once the liquid is released from the tomatoes, add your dry seasonings and bay leaf. Allow to cook 2 minutes, until the herbs are fragrant.
4. Add the can of tomato sauce and cup of vegetable broth and bring to a simmer or low boil.
5. In between the cooking of tomatoes, herbs and the simmering of the broth, prepare the celery, onion, garlic, carrots, mushrooms and potatoes, as detailed above. Add to the simmering broth. Return to a simmer, cover, reduce heat to low and cook for 30 minutes, until mushrooms have released their liquid.
6. Once mushrooms have released their liquid, stir and crack the Dutch Oven Lid to allow steam to escape. Cook another 30 minutes, simmering on low heat.
7. Add your prepared tofu, stir in, cook an additional 30 minutes.
8. Finally, add the drained and rinsed Dark Red Kidney Beans, stir and cook an additional 15-30 minutes, until the beans are warmed through.
9. Serve! If you didn’t add the potatoes, serve this stew over cooked rice or grains of your choice.

Enjoy!