No-Oil Mushroom and Bean Stew Braised in Their Own Liquor

Other Fast Without Oil Published June 13, 2026

Mushrooms are the no-oil cook's best friend: as they heat, they release their own dark, savory liquid, and if you let them keep going past that point they brown and concentrate into something almost meaty. Here a big pile of mixed mushrooms is dry-seared until deeply browned, then simmered with cannellini beans, tomato, thyme, and a splash of red wine vinegar into a rib-sticking stew. No oil touches the pan — the umami does all the heavy lifting, and the beans make it a full, protein-dense meal.

A strict-day workhorse. On oil days, start by sautéing the mushrooms in a tablespoon of oil for even deeper browning, and finish with a drizzle. On fish days, this stew is a fine bed for seared white fish. Not a xerophagy dish, as it is cooked.

FASTING LEVEL: Fast Without Oil (oil-day method in notes)
SERVINGS: 4
TIME: 40 minutes

INGREDIENTS

- 600g mixed mushrooms (cremini, button, oyster, shiitake), thickly sliced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 cans (400g each) cannellini or borlotti beans, drained
- 1 can (400g) chopped tomatoes
- 1 1/2 cups (360ml) vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce or tamari
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 tablespoon red wine vinegar
- Salt and black pepper to taste
- Fresh parsley, chopped, to serve

METHOD

1. Heat a wide, heavy pot or skillet over medium-high heat with no oil. Add the mushrooms in a single layer (work in batches if needed) and let them sit undisturbed for 3-4 minutes. They will release their liquid; keep cooking and stirring for 8-10 minutes total until that liquid evaporates and the mushrooms are deeply browned. This dry-searing is where the flavor is built.

2. Push the mushrooms to one side, add 3 tablespoons water and the diced onion to the pan. Cook, stirring, for 4-5 minutes until the onion softens, adding splashes of water as needed to keep it from sticking. Add the garlic and cook 1 minute more.

3. Stir in the tomato paste, thyme, and soy sauce, letting the paste darken for a minute against the hot pan.

4. Add the chopped tomatoes, broth, beans, and bay leaf. Bring to a simmer, then reduce heat and cook uncovered for 15-20 minutes, until the stew has thickened and the flavors are deep and savory.

5. Stir in the red wine vinegar. Season generously with salt and black pepper — the vinegar and salt sharpen everything in the absence of oil.

6. Remove the bay leaf. Serve hot, scattered with parsley, over polenta, rice, mashed potatoes, or with crusty bread.

NOTES

- On oil days, sauté the mushrooms in 1 tablespoon olive oil for richer browning, and finish each bowl with a drizzle.
- Dried porcini deepen the flavor: soak a small handful in hot water, chop, and add with the canned tomatoes, using the soaking liquid as part of the broth.
- The browning in step 1 is essential — pale, steamed mushrooms will make a thin stew. Be patient and let them color.
- On fish days, spoon the stew under a piece of seared cod or hake.