Stew on this: Mushrooms a fantastic meat alternative

Mushrooms, the fruiting body of fungi, have been around for more than 4 billion years and are an essential part of our ecosystem. The documentary “Fantastic Fungi” explores the magical, mysterious and medicinal world of mushrooms and their power to heal, sustain and contribute to life on the planet.

For those of us who have resolved to eat fewer animals, mushrooms are a delicious alternative , with their meaty flavors. They are low in calories but high in fiber, proteins and antioxidants.

Try this stew using chestnut mushrooms, and serve it with warm toasted sourdough bread. If you do not have garam masala — an aromatic finishing spice blend native to Indian cuisine — add a combination of ground cinnamon, cardamom, clove and nutmeg or mace.

Mushroom Stew

1 cup white beans

1 pound chestnut (or portabella or

cremini) mushrooms

¼ cup olive oil, plus more for

drizzling on top

1 teaspoon cumin seeds

1 cup minced onions

8-10 garlic cloves, sliced 1 teaspoon red chile powder 1 teaspoon black pepper

1 cup coconut milk

2 tablespoons unpeeled grated

ginger

1 ½ teaspoon sea salt

1 teaspoon garam masala

Garnish

Handful of fragrant herbs such as

cilantro, mint or rosemary 2 sliced avocados

1 lime or lemon

4 ounces crumbled goat cheese ½ cup pomegranate seeds

Instructions: Soak the beans the day before. The next day, drain them and add fresh water. Over high heat, bring them to boil in a stockpot. Discard the water, add 4 cups of fresh water, and bring the beans to a boil again. Lower the heat, cover the beans, and simmer 45 minutes to an hour or until the beans are tender. There should be roughly 1-2 cups of liquid remaining with the beans.

Discard the roots of the mushrooms, finely mince the stems, and cut the heads into 1- to 2-inch pieces.

In a medium-size saute pan over high heat, warm the olive oil and

pop the cumin seeds. Immediately add the onions and mushroom stems and braise on high heat for 5-7 minutes. Lower the heat and continue cooking until the onions and mushrooms are golden brown, stirring frequently.

Add the garlic, mushroom heads, chile powder, black pepper, coconut milk, ginger and salt. Add another cup of water to the mixture and

bring it to a boil. Lower the heat, cover the stockpot and simmer for another 10 to 15 minutes. The fat should have risen to the top. If the mixture is too thick, add a little more water.

Add the garam masala, turn the heat off, and let the stew rest 15-20 minutes. Spoon the stew into large serving bowls and serve the garnishes tableside.

The stew can be refrigerated up to 3 days.

Notes and variations

• Use garbanzo or red beans instead of white beans.

• For a heartier version, add 4 cups of chopped spinach or kale leaves at the end of cooking.

Makes 4 to 6 servings From Anita Jaisinghani

Ajna Jai / Contributor The stew uses chestnut mushrooms for a hearty meal high in fiber, proteins and antioxidants.