High-Protein Scottish-Style Mushroom Stew (GF, Veg-Based)
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By JerseySpringer
High-Protein Scottish-Style Mushroom Stew (GF, Veg-Based)
Updated at: Mon, 23 Mar 2026 13:08:45 GMT
Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
7
Low
Nutrition per serving
Calories152.5 kcal (8%)
Total Fat2.4 g (3%)
Carbs23.7 g (9%)
Sugars5.3 g (6%)
Protein9.3 g (19%)
Sodium683.2 mg (34%)
Fiber6.6 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2 tspolive oil
measure it—don’t free pour
1onion
large, diced
3 clovesgarlic
minced
3carrots
sliced
400gmushrooms
sliced
1 tspsmoked paprika
1 tspdried thyme
1 Tbsptomato purée
75gdried red lentils
rinsed
1tin cannellini beans
drained
1 litrevegetable stock
1 Tbspsoy sauce
or tamari for strict GF
1 tspWorcestershire sauce
check GF version
balsamic vinegar
Optional
spinach
or kale, optional
Instructions
Step 1
Heat oil → cook onion + carrot (5–7 mins) until soft
Step 2
Add garlic + mushrooms → cook until mushrooms release water and start browning
Step 3
Stir in paprika, thyme, tomato purée → cook 1–2 mins
Step 4
Add red lentils + stock → simmer 20 mins
Step 5
(Lentils will break down and thicken the stew)
Step 6
Add cannellini beans → simmer 10 mins
Step 7
Stir in soy sauce, Worcestershire, balsamic
Step 8
Add greens at the end if using
Step 9
Taste → salt, pepper, extra acidity if needed
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