Moules Végétales

Moules Végétales is a delightful vegan twist on the classic French dish, showcasing the briny flavors of seaweed combined with hearty vegetables. This dish is not only visually appealing but also packed with nutrients, making it a perfect light lunch option.

Ingredients

• King oyster mushrooms - 200 grams
• Coconut oil - 1 tablespoon
• Shallots - 2, finely chopped
• Garlic - 2 cloves, minced
• Carrots - 1 medium, diced
• Celery - 1 stalk, diced
• Cherry tomatoes - 150 grams, halved
• Seaweed (dried nori or dulse) - 10 grams, torn into pieces
• Vegetable broth - 250 ml
• White wine (optional) - 50 ml
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the coconut oil in a large skillet over medium heat.
2. Add the chopped shallots and minced garlic, sautéing until translucent, about 3 minutes.
3. Stir in the diced carrots and celery, cooking for another 5 minutes until they begin to soften.
4. Add the king oyster mushrooms and cook for 5-7 minutes until they are tender and slightly browned.
5. Pour in the vegetable broth and white wine (if using), then add the halved cherry tomatoes and torn seaweed.
6. Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally.
7. Season with salt, black pepper, and lemon juice, then remove from heat.
8. Garnish with fresh parsley before serving.

Nutrition

• Calories: 250
• Protein: 7 g
• Carbs: 35 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 7 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which promotes digestive health.
• Contains antioxidants from vegetables and seaweed for immune support.

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