Mushroom and Vegetable Ragout

Mushroom and Vegetable Ragout

By Stacey Williamson

Vitamin C is probably the most powerful antioxidant and the most commonly known. It occurs naturally in food as ascorbic acid or ascorbate. Vital for effective immunity. The need for vitamin C also increases during times of increased stress. However, levels of vitamin C is dramatically reduced and sometimes destroyed via cooking. Adding the pak choy leaves, herbs and lime juice at the end when the heat is turned off  is a fantastic way of conserving vitamin C as well as enhancing the flavours.

 

Serves 4-6

Ingredients

  • 1 onion – diced
  • 1 medium parsnip – diced small
  • 1 tsp fresh crushed garlic
  • ½ cauliflower – cut into small florets
  • 3 large field mushrooms cut into small wedges (or any blend of different mushroom varieties)
  • 1 medium zucchini – diced small
  • 150ml almond milk
  • 350ml soy milk
  • 1 tsp crushed fresh ginger
  • ½ cup corn kernels
  • 2 Tbsp tamari
  • 10 leaves of pak choy
  • 4 tsp cornflour – with a little cold water to dilute
  • 1 fresh lime – juiced (or lemon)
  • 2 sprigs dill (fresh) – chopped
  • A few basil leaves (fresh) – chopped

Method

  1. Sauté onion with a little water until lightly browned. Use a 4-5 litre pot.
  2. Add Parsnip, sauté for another 3 minutes, then add garlic for 1 more minute.
  3. Add milks, cauliflower and ginger and lightly simmer for 6 minutes with lid on until cauliflower is lightly cooked.
  4. Add mushrooms, zucchini and tamari and cook for a further 5-6 minutes
  5. When vegies are all cooked, while still simmering, thicken sauce with the cornflour which has been diluted with 2 Tbsp cold water.
  6. Take of heat and stir through corn, pak choy leaves, herbs and lime juice.
  7. Leave lid on for a few minutes to allow pak choy to steam lightly.

Serving suggestion:

Cook 250g pasta separately and fold through pot when ready.

Serve hot with fresh rocket leaves and extra chopped fresh herbs.

Or, could be served with steamed brown rice or parsnip mash instead of pasta.