Vegetables: Mushroom Stifado

Q: Why does the mushroom get invited to every party?

A: Because he’s a fun-gi.

Ugh. Yes, I went there. And I’m not even sorry. Because there’s a hidden message in this truly awful dad-joke. Mushrooms SHOULD be invited to every party.

Why? They’re a nutritional powerhouse. A rich source of beta-glucans to boost immune function, which is great for people with auto-immune, inflammation and allergy issues. Mushrooms are also full of antioxidants to ward off those pesky free radicals, and cooking them actually releases rather than murders a lot of their nutrients. All in all, you need to get this mushroom stifado in your body. Stat.

A stifado is a Greek dish typically made with meat, stewed in a luscious tomatoey-oniony-red-winey gravy. This dish is exactly that - minus the meat. You won’t even notice, because the little mushies absorb so much flavour it will knock your socks off. Genuinely, it would serve you well to keep a hold of your socks.


  • 12 cups mixed mushrooms, roughly chopped

  • 1/3 cup olive oil

  • 4 onions, quartered

  • 8 cloves garlic, minced

  • 1 tbsp dried rosemary

  • 1/2 tbsp sea salt

  • 4 bay leaves

  • 1/2 tbsp dried oregano

  • 1 tsp ground cinnamon

  • 1/2 tsp ground cloves

  • 2 cups red wine (doesn’t have to be award winning, but needs to be something you would be happy to drink)

  • 1/3 cup balsamic vinegar

  • 1/3 cup tomato paste

  • 2 tsp date sugar

  • 1 cup water

  • Box of sandwich bags

  • 1 large freezer bag

  1. In a large pot, heat oil over medium. Add mushrooms, onions, garlic, salt, herbs and spices. Cook over medium heat, stirring often 10-15 minutes, breaking down the chunky onion bits as you go.

  2. Increase heat slightly, pour in wine and vinegar, and boil for a minute

  3. Add tomato paste and date sugar, stirring well to combine. Add water, mix.

  4. Simmer and cook, covered, for 45 minutes, stirring occasionally.

  5. Take off the heat, and transfer to a heat-proof bowl to cool in the fridge

  6. Once cool (usually overnight), spoon 1/2 cup of the stifado into each sandwich bag until all of the stifado has been used. Remove as much air as possible as you seal the bags, and then place them inside the large freezer bag. Label the freezer bag “Mushroom Stifado” and add the date. Store for up to 3 months and use as required.


Nutritional information

Per 1/2 cup serving: 94 calories, 2g fibre, 4g protein, 6g fat

VEGETABLESCourtney Allely