Low Fat Vegan Mushroom Stew (Under 200 Calories) | Healthy Oil-Free Dinner
This low-fat vegan mushroom stew is the ultimate comfort food—rich, delicious, and packed with flavor, all at under 200 calories per serving. This recipe is perfect for those following a plant-based diet, eating a low-calorie vegan meal in general, or simply wanting a healthy, oil-free stew.
Made with tender mushrooms, fresh vegetables, flavorful herbs, and absolutely no oil, this vegan mushroom stew is light enough for a weight-loss plan but satisfying enough to keep you full and energized. It’s the perfect low-fat, dairy-free, and meatless dinner that you can whip up in under 40 minutes!
Perfect for meal prep, cold-weather dinners, or anyone looking for a low-calorie, plant-based comfort food that doesn’t skimp on flavor. Plus, this oil-free vegan recipe is naturally gluten-free and freezer-friendly—so it fits right into your healthy eating routine. If you’re tired of bland “diet food,” this hearty stew proves you don’t have to sacrifice flavor for health. So let’s get to know this easy, affordable recipe that’s sure to become a weekend favorite!
🥣 Why You’ll Love This Low Fat Vegan Mushroom Stew
This healthy vegan mushroom stew is everything you need in a cozy plant-based dinner — delicious, nutrient-rich, low-calorie, and 100% oil-free.
🌿 Plant-Based & Dairy-Free
Completely vegan and oil-free, this stew is packed with fiber-rich vegetables and whole foods, ideal for a low-fat plant-based diet.
🔥 Under 200 Calories Per Serving
A true low-calorie vegan meal that’s filling without being heavy — perfect for those watching their calorie intake while still eating hearty comfort food.
🍄 Packed with Umami Flavor
Thanks to a blend of mushrooms, garlic, herbs, and natural umami-rich ingredients, this stew is flavorful without added fats or oils.
🥗 Perfect for Meal Prep
Make a big batch and enjoy it all week. This stew stores and reheats beautifully, making it ideal for vegan meal prep recipes.
🧠 Great for Heart & Brain Health
Made with nutrient-dense, anti-inflammatory ingredients like mushrooms, garlic, and herbs. Learn more about the health benefits of mushrooms.
If you’re following a WFPB (whole-food plant-based diet), reducing fat intake, or simply looking for an easy low calorie vegan dinner recipe — this stew is only for you!
Related: Best Protein Balls Recipe
🛒 Ingredients You’ll Need for This Low Fat Vegan Mushroom Stew
This hearty oil-free vegan mushroom stew is packed with whole food ingredients, making it the perfect healthy vegan comfort food. Here’s everything you’ll need to make this under-200-calorie stew that’s bursting with umami flavor and plant-powered nutrition.
- ✅ 1 lb (450g) mushrooms – Use cremini, white button, or portobello for rich flavor and low calories.
- ✅ 1 medium onion – Adds natural sweetness and savory depth.
- ✅ 2 carrots & 2 celery stalks – Classic stew veggies full of fiber and antioxidants.
- ✅ 3 garlic cloves – For immune-boosting flavor and aroma.
- ✅ 1 ½ cups low-sodium vegetable broth – Keeps the stew flavorful without extra fat. (Why low-sodium broth is healthier)
- ✅ 1 tbsp tomato paste – Adds richness and a hint of acidity.
- ✅ 1 tsp soy sauce or tamari (for gluten-free) – Adds savory umami flavor.
- ✅ ½ tsp smoked paprika + 1 tsp thyme + ½ tsp rosemary – A bold seasoning trio for deep earthy notes.
- ✅ 1 tbsp cornstarch + 2 tbsp water – Thickens your stew without oil or cream.
- ✅ Salt and pepper to taste.
- ✅ Fresh parsley – Optional garnish that adds brightness and freshness.
🌿 Optional Add-ins:
- 🥔 Diced potatoes – For extra heartiness.
- 🌱 Green peas or chopped kale – Add plant-based protein and color.
- 🍄 Dried mushrooms – For even more umami richness.
Tip: Always choose organic mushrooms and low-sodium broth whenever possible for the cleanest, most nutritious version of this vegan weight loss stew.
Suggested: Easy Tilapia Recipes
🥣 How to Make Low Fat Vegan Mushroom Stew (Step-by-Step)
This hearty and flavorful low fat vegan mushroom stew is quick and easy to prepare using just one pot. It’s packed with earthy mushrooms, fiber-rich vegetables, and savory herbs — all without a drop of oil. Follow the steps below to make this plant-based comfort food your new go-to dinner recipe.
- Sauté the aromatics (oil-free): In a large non-stick pot or Dutch oven, sauté chopped onion, carrots, and celery with 2–3 tablespoons of low-sodium vegetable broth for about 5–6 minutes. Stir often until soft and translucent.
- Add garlic and mushrooms: Toss in the minced garlic and your choice of cremini, button, or portobello mushrooms. Cook for 6–8 minutes until the mushrooms release their juices and begin to brown.
- Build the flavor base: Stir in tomato paste, soy sauce (or tamari), smoked paprika, thyme, and rosemary. These ingredients add rich umami flavor without any added fat.
- Simmer the stew: Pour in the remaining broth and bring to a light boil. Then reduce the heat and simmer uncovered for 15–20 minutes, allowing the flavors to develop.
- Thicken naturally: In a small bowl, mix 1 tablespoon cornstarch (or arrowroot) with 2 tablespoons of water. Slowly stir this slurry into the stew to thicken it to a rich, stew-like consistency.
- Season and serve: Taste and adjust with salt and pepper. Garnish with freshly chopped parsley and serve hot over brown rice or quinoa.
💡 Pro Tip: Add a handful of fresh spinach or kale in the last 5 minutes of cooking for extra nutrients and color.
Suggested: Easy Chickpea Recipe
💡 Expert Tips & Tricks for the Best Low Fat Vegan Mushroom Stew
Want to make your vegan mushroom stew even more flavorful, rich, and satisfying — all while keeping it under 200 calories and oil-free? Here are some professional cooking tips and ingredient hacks to take your healthy stew to the next level.
- Use a mix of mushrooms – Blend cremini, shiitake, and portobello mushrooms for a deeper, meaty flavor that’s completely plant-based and low in fat.
- Sauté without oil – Water or broth sautéing not only keeps this vegan stew oil-free but also enhances the natural umami flavor of the vegetables.
- Build umami without fat – Add a teaspoon of soy sauce or tamari, a splash of balsamic vinegar, or even a small amount of nutritional yeast to enhance savory depth without adding oil or calories.
- Thicken naturally – Skip cream or coconut milk. Use a cornstarch slurry or mash a few potatoes into the stew for that thick, creamy texture.
- Add hearty vegetables – Include low-calorie add-ins like zucchini, green beans, spinach, or cauliflower to increase volume and nutrients without increasing calories.
- Garnish with fresh herbs – Finish your stew with fresh parsley, thyme, or a squeeze of lemon juice to brighten the flavor naturally.
- Let it rest – For best flavor, allow the stew to rest for 10–15 minutes before serving. This helps all the herbs and spices meld beautifully.
🔥 Bonus Meal Prep Tip:
Make a double batch and store portions in BPA-free containers. This oil-free mushroom stew freezes beautifully and is perfect for easy vegan meal prep lunches!
🍽️ Serving Suggestions for Vegan Mushroom Stew
Wondering what to serve with this low fat vegan mushroom stew? All under 200 calories, these combinations make it easy to stick to your goals while enjoying bold, hearty flavors.
- 🥣 Serve Over Brown Rice or Quinoa: Adds fiber and whole grains while keeping it 100% plant-based. Stick to ½ cup for a low calorie bowl.
- 🥔 Pair with Mashed Cauliflower: A low-carb alternative to mashed potatoes. Creamy, comforting, and complements the earthy mushroom flavor.
- 🥗 Side of Steamed Greens: Add steamed kale, spinach, or broccoli for an extra nutrient boost and fiber.
- 🥖 Crusty Whole Grain Bread: Perfect for dipping into the stew’s rich, savory broth. Choose oil-free varieties for a clean-eating option.
- ✨ Top with Nutritional Yeast: Adds a cheesy flavor and a boost of B12 — great for vegans!
💡 According to Harvard’s Healthy Eating Plate, pairing whole grains with plant proteins and vegetables promotes a well-balanced and disease-fighting meal. This stew makes the perfect base!
These serving suggestions for vegan mushroom stew make your dish feel complete while staying aligned with your wellness goals.
🧊 How to Store Vegan Mushroom Stew (Meal Prep Friendly!)
This low fat vegan mushroom stew is perfect for meal prep, making it an easy go-to dish for busy weeknights or a plant-based lunch. Here’s how to store it the right way to maintain its flavor and texture.
Refrigerator Storage 🥣
- Let the stew cool completely before storing.
- Transfer to an airtight glass container to avoid absorbing fridge odors.
- Store in the refrigerator for up to 4-5 days.
- Reheat in a saucepan over low heat or microwave with a splash of veggie broth.
Freezer Storage ❄️
- Pour cooled stew into freezer-safe glass containers or silicone meal prep cubes.
- Leave space at the top for expansion.
- Freeze for up to 2-3 months.
- Thaw overnight in the refrigerator and reheat on the stove for best results.
✅ Pro Tip: Portion your stew before freezing to make single-serve reheating a breeze!
Low-Fat Vegan Mushroom Stew (Under 200 Calories)
A hearty, comforting, and flavorful mushroom stew that’s entirely plant-based and low in fat. Packed with earthy mushrooms, tender vegetables, and warming herbs, this one-pot vegan meal is perfect for a cozy dinner while keeping your calories in check. Great for meal prep and perfect with a side of crusty whole grain bread or brown rice.
Ingredients
- 1 lb (450g) mushrooms, sliced (cremini, button, or a mix)
- 1 medium onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 ½ cups low-sodium vegetable broth
- 1 tbsp tomato paste
- 1 tsp soy sauce or tamari (for gluten-free)
- ½ tsp smoked paprika
- 1 tsp dried thyme
- ½ tsp dried rosemary
- 1 tbsp cornstarch or arrowroot + 2 tbsp water (for slurry)
- Salt & black pepper to taste
- 1 tbsp chopped fresh parsley (for garnish)
- Optional: 1 cup diced potatoes or ½ cup green peas
Instructions
- Sauté Vegetables (Oil-Free):
In a large pot or Dutch oven, add onion, carrots, and celery with a splash of vegetable broth. Sauté over medium heat for 5–6 minutes until softened. - Add Garlic & Mushrooms:
Stir in garlic and mushrooms. Cook for another 6–8 minutes, allowing mushrooms to release moisture and reduce in volume. - Build the Stew Base:
Add tomato paste, soy sauce, smoked paprika, thyme, and rosemary. Stir well to coat the mushrooms. - Simmer:
Pour in the rest of the vegetable broth. Bring to a boil, then reduce heat and let simmer uncovered for 15–20 minutes. Stir occasionally. - Thicken the Stew:
In a small bowl, mix the cornstarch with water to create a slurry. Slowly pour into the stew, stirring constantly, until the stew thickens (2–3 minutes). - Season and Serve:
Taste and adjust salt and pepper. Serve hot, garnished with fresh parsley.
Notes
- Mushrooms shrink significantly, so don’t be alarmed by the quantity.
- For more umami flavor, add a few chopped dried mushrooms or a dash of balsamic vinegar.
- Make it spicier with a pinch of chili flakes.
- Add greens like spinach or kale at the end for extra nutrients.
- This stew freezes well – great for batch cooking and meal prep.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 124Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 573mgCarbohydrates: 27gFiber: 5gSugar: 5gProtein: 5g
Frequently Asked Questions about Vegan Mushroom Stew
Can I freeze this low-fat vegan mushroom stew?
This oil-free mushroom stew is perfect for freezing. Let it cool completely, then store it in airtight containers or freezer bags. It will stay fresh for up to 2 months. When reheating, thaw overnight in the fridge and warm it on the stovetop with a splash of veggie broth.
How do I make this mushroom stew creamier without using oil or dairy?
To keep this healthy vegan stew low-fat yet creamy, you can blend a portion of the stew and stir it back in. Alternatively, add a spoon of unsweetened plant-based yogurt or a dash of blended silken tofu. These plant-based hacks give richness without added calories or fat.
Is this stew gluten-free?
Yes, this mushroom stew is naturally gluten-free as long as you use tamari instead of soy sauce. Always check the labels on your vegetable broth and other ingredients to ensure they’re gluten-free certified.
Can I make this vegan stew in a slow cooker or Instant Pot?
Definitely! For slow cooking, add all ingredients (except cornstarch slurry) to your slow cooker and cook on low for 6–7 hours. Stir in the slurry 15 minutes before serving to thicken. In the Instant Pot, use the “Sauté” mode for 5–6 minutes, then pressure cook on high for 10 minutes.
What are the health benefits of this vegan mushroom stew?
This low calorie vegan dinner is high in fiber, low in fat, and rich in antioxidants from mushrooms, garlic, and herbs. It’s heart-friendly and supports weight management. For more details on the health benefits of a plant-based diet, check out this resource from Healthline.
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