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  • Writer's pictureWayne Drury

Diabetes Mushroom Stew

Photo Credit: 123RF Photos

At Damndiabetes, one of our goals is to help lower your blood sugar by providing recipes we have discovered and tested that work. Please note that none of our recipes should be considered without first checking with your healthcare professional for advice.

This recipe is simple to make, hearty, it is very tasty and helped me at to lower my blood sugar without using drugs.

Why not give it a try? And, to help you on your journey to a better quality of life living with diabetes, email us.

What You Need for this Recipe

What do you need? Whatever is in your pantry. Personally, I am not that good at following recipes and usually cook but with with this recipe – lots of mushrooms.

Here is the official list as a suggestion.

  • 1 6- or 8-quart heavy pot – cast iron or steel works best. But don’t despair if you have one of those fancy stainless/aluminum pots.

  • 2 tablespoons of oil

  • 750 grams of mushrooms

  • 1 large diced onion – diced small.

  • Three minced garlic cloves

  • 2 cups chopped carrots

  • ¼ cup red wine

  • 2 cups chopped frozen green beans

  • 2 cups frozen peas

  • 1 teaspoon fresh thyme, oregano, or what you have.

  • ½ teaspoon paprika

  • 2 tablespoons tomato paste

  • Salt & pepper to taste

  • 1.5 cups of vegetable broth

  • 1 tablespoon soy sauce

  • 2 tablespoons cornstarch mixed in ¼ cup cold water.

The way to Build this Tasty Stew

  1. Note about “the pot.” I have my favourite – an 8-quart Tramontina Steel Pot, purchased at Costco. But do not despair; any large pot will work.

  2. Wash and cut the mushrooms into bite-sized pieces – the size you like.

  3. Add the oil to the pot with medium-high heat. When hot, add the mushrooms and let them cook – the reason to cook the mushrooms first is to get rid of the water in the mushrooms. Add a sprinkle of salt (about ¼ tsp) to help get rid of the water. Cook for 5-6 minutes.

  4. Add the onion and cook until transparent and soft.

  5. Add garlic and cook for 2-3 minutes. This is to extract the oils and aroma.

  6. Add the carrots, frozen green beans and peas and cook for 5 minutes.

  7. Add the wine and cook for five more minutes – this allows the alcohol to evaporate. You can skip the wine if you like and use any wine that you find fit to drink. Don’t use wine that you would never drink – using that to cook with will not magically transform a bad wine into a good wine.

  8. Add the broth, soy sauce, tomato paste, fresh thyme and/or other herbs.

  9. Thicken with the cornstarch – a little goes a long way and your stew will continue to think after a couple of minutes. Add a little to start and then continue to add/wait until you have the desired thickness.

  10. Add salt and pepper to taste.

  11. Seve with Sunflower Seed flour bread (The recipe is on our Website), and you will have a meal fit for the whole family.

At, we are always on the lookout for ways to make ours and your life better living with diabetes. We discovered very early in the “diabetes” game many are good at giving opinions and what might, could, or should work. But there is not much out there that “will work.” I quickly became frustrated hearing about this diet or that diet – ones that I just about needed a computer to keep track of. I do not count calories or carbohydrates; I changed my eating, and I know how I am doing by taking two simple measurements. The first is my daily blood sugar or glucose readings, and the second is my weight.

If you would like some help on how to live a better quality of life with diabetes, give us a shout at Damndiabetes. We are here to help you.

Best wishes from us all at ...

Vancouver, BC, Canada

Please Note: None of our information is to be considered medical advice, which only your healthcare professional is qualified to give. Before making any dietary changes or using advice on our website, please first check with your healthcare provider. We are passionate about your health.

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