Recipes by Rupa Sethu

Mushroom Bourguignon

As the weather cools and we start spending more time indoors, I am drawn to heavier, more hearty meals. Recently, I saw a post on anti-inflammatory foods to eat regularly and one of them was mushrooms. Now, I love mushrooms but not sure why its not a regular on my grocery list. To correct that, I decided to try a new Mushroom Bourguignon recipe. Here’s my low sodium, vegetarian version of the traditional French stew, Beef Bourguignon. What an absolutely lovely gloss on that stew!

A bowl of Mushroom Bourguignon served over creamy goat cheese polenta.

Ingredients

  • Olive oil
  • Assorted mushrooms (I used a total of 32 oz of assorted mushrooms)
  • 1 white onion, diced
  • 5 cloves of garlic, minced
  • 2 carrots, diced
  • 2 tablespoons of No Salt Added Tomato paste
  • About 2 tablespoons of All purpose flour (I used Gluten Free AP Flour)
  • About 1/2 cup of red wine (merlot or a cabernet Sauvignon – whatever you have on hand and feel like drinking!)
  • 1-2 cups water (Use your judgement – I started with one cup and added a bit more later to get the right consistency)
  • Spices – about 1 tsp each or more (Oregano, Thyme, Black pepper, Red Chili Flakes)
  • 2 bay leaves
  • A handful of fresh parsley, chopped

Method

This just looks like a complicated recipe, especially when you look at the finished product. In reality, it is quite simple. I was browning the mushrooms while separately working on the sauce at the same time. That’s why I had 2 pans going. If you like using less pans, start with a nice heavy bottom pot, finish browning the mushrooms, then start on the sauce in the same pot. To keep this recipe low sodium, I omitted the usual stock and relied instead on no sodium herbs and spices for
flavor instead.

Steps

Here are the steps to make Mushroom Bourguignon:

  • Start with a cast iron pan on medium high heat. This will be used to brown the mushrooms. I like using a cast iron pan for this step to get a nice color on the mushrooms. Alternatively, you can use a heavy bottom sauté pan.
  • Brown the mushrooms in a single layer in batches with some olive oil. Do not stir often. Leave them alone for 3-4 minutes, then flip carefully to brown the other side. When done, remove and set aside on paper towels. Continue in batches till all mushrooms are browned.
  • In a different pan on medium-high heat, start by sautéing some chopped onions, minced garlic and diced carrots till the vegetables are soft.
  • Now add the tomato paste and continue to cook for about 3-4 minutes.
  • Then sprinkle the flour over the vegetables and continue to stir for a couple of minutes. This step is to coat everything with the flour and also to lose the raw flour taste.
  • At this point, add the red wine and bring to a boil. Lower the heat and continue to simmer till the mixture thickens and the sauce starts to get a bit shiny.
  • Add the mushrooms to the pot, along with about a cup or two of water.
  • Add in some oregano, thyme, black pepper, red chili flakes. Reduce the heat and continue to simmer for about 20 minutes or so till the sauce reduces and thickens.
  • No salt has been added till this point. We will dish it up and then salt the plate at the end. The earthy depth of flavors from the mushrooms as well as the reduced wine really shine in this recipe.

This is my new favorite dinner for Fall. I love Mushroom Bourguignon served over a creamy polenta
(either plain or with a dollop or goat cheese or mascarpone). Bonus: the instant polenta cooks up in 3 minutes! You could also choose to serve it over pasta. Perfect to warm up next to the fire place, with the rest of the red wine!