Creamy Protein Mushroom Pasta
Craving a meal that's both satisfying and healthy? This creamy, protein-rich mushroom pasta is exactly what you need! With savoury, earthy mushrooms and a velvety sauce boosted with plant-based protein, this dish delivers comfort and nutrition in every bite.
The ingredients
- 170 g whole wheat pasta, about 2 cups cooked, your choice, dry, or gluten-free chickpea pasta
- 1 tsp avocado oil
- 1 onion, small, chopped
- 1 tbsp minced garlic
- 3 cups white mushrooms, chopped
- 300 g silken tofu
- ¼ cup nutritional yeast
- 1 tsp miso paste
- 1 tsp dried parsley
- ½ tsp dried basil
- Salt and black pepper, to taste
The method
- In a medium pot, bring water to a boil, then add the pasta and cook according to the package instructions.
- In a pan over medium heat, add the oil, onion, and garlic. Cook for a few minutes until golden.
- Add the mushrooms and cook for another 3 to 5 minutes. Set aside 1/2 cup of the cooked mushrooms.
- In a blender, add the remaining cooked mushrooms, silken tofu, nutritional yeast, and seasonings, then blend until smooth.
- Drain the pasta once cooked, then add it to the pan with the mushroom sauce and the reserved mushrooms. Simmer over medium heat for a few minutes.
- Divide into 3 portions and top with a little extra nutritional yeast (optional).
Nutrition facts
Per serving, for reference only.
- 360Calories
- 8 gFat
- 50 gCarbs
- 8 gFibre
- 23 gProtein
Nutritional yeast is an excellent source of B vitamins, including B12, essential for energy production, red blood cell formation, and maintaining a healthy nervous system.
Silken tofu contains all the essential amino acids, making it an excellent source of plant-based protein for vegetarians and vegans.
Silken tofu is a good source of calcium (when fortified) and iron.
Mushrooms are a good source of dietary fibre, especially beta-glucans, which support digestion and contribute to gut health.
