mushroom bourguignon

ingredients:

  • 1-2 tbsp olive oil

  • 1 onion, diced

  • 3 carrots, diced

  • 4 cloves garlic, minced

  • 1 lb mushrooms, sliced

  • 1 cup vegetable broth

  • 3/4 cup red wine

  • 1 can chickpeas, drained and rinsed

  • 2 tbsp tomato paste

  • 2 bay leaves

instructions:

  • heat oil over medium heat

  • add onion, mushrooms, and carrot, sauté for 5-9 minutes

  • add garlic, sauté for 1 minute

  • add red wine and simmer for a few minutes

  • add chickpeas, broth, tomato paste and mix to combine

  • transfer to an oven-safe dish, cover with a lid or with foil

  • bake at 375 for 40 minutes

  • *while it is baking, make mashed potatoes for your base

health benefits of ingredients used

  • carrots

    excellent source of antioxidants, carotenes, fiber, vitamins c & e, potassium, and calcium

    help protect against cardiovascular disease and cancer

    help with sight and vision

    fun fact: nutrients are more easily absorbed when carrots are cooked

  • onions

    flavonoids help prevent blood clots & protect against heart disease and cancer

    diallyl sulphide helps prevent cancer

    anti-inflammatory and antibacterial properties

    chromium helps insulin regulation

    vitamin c

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • chickpeas

    great source of plant-based protein

    fiber helps reduce IBS and symptoms of diverticulosis, lowers blood cholesterol, helps prevent stroke & heart disease

  • mushrooms

    anti-cancer properties

    lowers cholesterol

    vitamin d for bone health

    prebiotics help gut health

    supports immune system