Zoe Mushroom Stroganoff and butter bean mash

This mushroom stew with cannellini bean mash is packed with fibre and plant protein from the beans but the star ingredient is one of our scientific co-founder @tim.spector’s favourite ingredients: mushrooms. As Tim remarks in his latest book, mushrooms and more magic than you might realise – they are by far the leading dietary source of an amino acid called ergothioneine (ET), which appears to have important anti-inflammatory mechanisms for humans. One epidemiological study followed 13,000 elderly subjects for nearly six years and found regular mushroom eaters (3+ portions/week) had their chance of developing dementia reduced by a fifth (PMID: 28295137). Like humans, mushrooms have the ability to make vitamin D from sunshine so popping the mushrooms on the window sill for around 20 minutes will maximise this benefit.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Chop 1 clove of garlic and add to pan with olive oil, rosemary and thyme. Once it starts to turn translucent add in the beans with half of their cooking liquid, season with a pinch of salt and simmer for 10 minutes until the beans are soft enough to mash with a wooden spoon.

Step 2

While the beans are cooking, dice the shallot, garlic clove and slice the mushrooms. Add the garlic and shallot to a pan with olive oil along with a pinch of thyme, rosemary and sage. Once the shallots are translucent and slightly caramelised add in the sliced mushrooms and cook for a further 5 minutes.

Step 3

Add a splash of water to the mushroom mixture and season to taste, to finish, tear in the cavalo nero and serve on top of the bean mash