Cioppino is a classic fisherman’s stew with tomatoes, wine, and plenty of seasonings, but in this vegan version, the fish is replaced with mushrooms. Use your favorite variety, from baby Portobello to cremini, and if you can find some, San Marzano tomatoes are preferred with their sweeter, less acidic taste. With fewer than 120 calories and three grams of fiber and protein per serving, this is a perfect lunch on its own. Better yet: add a slice of crusty bread for dipping and transform this dish into a satisfying dinner.
Vegan Mushroom Cioppino Recipe
Prep time: 30 minutes
Cook time: 30 minutes
Per 1 1/2-cup serving:
- 117 cal
- 5.1 g fat (.7 g sat)
- 13.9 g carbs
- 536 mg sodium
- 3 g fiber
- 5.1 g sugar
- 3.3 g protein
2 tablespoon olive oil
1 cup leeks, thinly sliced into half moons
4 cloves garlic, minced
1 pound mushrooms, stems removed, cleaned and sliced thinly
1 cup fennel, diced
1/2 cup white wine
3 cups lower-sodium vegetable broth
20-ounce can diced tomatoes
1 tablespoon Old Bay seasoning
1 teaspoon crushed red pepper flakes
1 teaspoon oregano
salt and pepper, to taste
- In a large stock pot, heat olive oil over medium heat for 30 seconds. Add leeks and garlic and stir for 3 minutes.
- Add mushrooms and stir for 5 minutes, until the mushrooms start to sweat.
- Add fennel and wine, and then bring to a boil. Reduce heat to medium low and let simmer for 2 minutes
- Stir in broth, tomatoes, Old Bay seasoning, red pepper flakes and oregano. Add salt and pepper, if necessary. Bring to a boil and then reduce heat to medium low. Simmer for 15 minutes uncovered.
- Once cooled, serve soup with crusty bread or a drizzle of olive oil.
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