Vegan Recipe: Overcome Illness Stew

The last month has been full speed ahead with racing Ironman Florida (race report here) and then Wild Hare 50 (race report here) two weeks later and registered for Isle Du Bois 52k two weeks post Wild Hare 50 had run my body into the ground. Endurance events take a lot out of you both physically and mentally and your immune system is shot.

I learned this first hand Saturday into Sunday of this past week. I was feeling sluggish on Saturday but managed to do some running around (in the rain) with my wife but by the end of the day it had become full blown - leave me the F alone. I got in bed with a tremendous pain in my face around my sinuses and knew I had a sinus infection. I woke up every 1h20m and had difficulty going back to sleep. When I woke up Sunday I planted myself on the couch and did nothing but neti pot and try to watch football.

The Giants-Redskins game made me not feel any better as that was possibly one of the worst games I can remember watching. Just horrible football. I went to bed Sunday night hoping to sleep through the night but that did not happen until midnight when I got finally got 6 straight hours. When I woke up I felt much better. Less achy in my muscles and less pain in my face. The illness started to turn but not wanting to take any chances I kept up the fluids, vitamin C and when dinner rolled around I wanted nothing but a hearty stew.

I decided on the drive home that the stew would include rice, beans, mushrooms, onions and leafy greens. All of these are high in micro-nutrients but also included complex carbs, protein and healthy fat. I did stop myself from adding additional ingredients as I kept to the keep it simple stupid method.

When I woke up this morning I felt better than I had in the past 48 hours and believe that I am on the other side of the illness. Now the stew is not the only reason because the neti pot is the main helper here but the soup is sure to help battle illness as well as warming you up during these cold winter months. The recipe below is super simple, takes no time and tastes great. Enjoy.

Overcome Illness Stew

Overcome Illness Stew

Not feeling well? Maybe the weather outside is a bit frigid? This stew will help either of those scenarios and is easy to make.

PREP TIME 10 Minutes
COOK TIME 30 Minutes



  • 3 large crimini mushrooms (approximately 50 grams)
  • 25 grams yellow onion (chopped)
  • 6 cloves roasted garlic (chopped) --- WHAT.....I like garlic
  • 8 oz vegetable stock
  • 1/2 cup beans (I used 1/4 cup red kidney and 1/4 cup garbanzo)
  • Handful of leafy greens (I used arugula and spinach)
  • 1/2 cup wild rice
  • 3/4 cup water
  • 1 Tbsp Coconut oil


  1. Prepare the vegetables by chopping ahead of time.
  2. Bring water to a boil.
  3. Once water is boiling reduce to a simmer and add in rice. Cover and allow the rice to absorb the water. Approximately 20-25 minutes.
  4. After the rice is cooking for 10 minutes add the coconut oil to a separate pan and add in the mushrooms and onions. Cook until the onions are tender and an aroma fills the kitchen.
  5. Add in the chopped garlic and vegetable stock.
  6. Allow the vegetable stock to heat through (approximately 5 mintues) and then add in the beans.
  7. When the rice is done add it to the pan with the other ingredients and heat through for 5-10 minutes.
  8. Turn off heat and add in the leafy greens and allow to wilt while stirring.
  9. After the greens have wilted laddle the stew into a bowl and serve.


  • For additional spice add sriracha or your favorite hot sauce.
  • Want to dip into the bowl? Slice ciabatta or sourdough bread thickly and begin your dipping motion.
  • Sliced avocado would be a great addition to the soup as well.


Overcome Illness Stew
Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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