Marry Me Mushroom Pasta

vegan mushroom pasta

Experience the exquisite flavours of our "Marry Me Pasta," a rich and savory dish that promises to delight your taste buds with its umami richness. Perfect for a cozy dinner at home or an impressive meal for guests, this recipe combines the earthiness of mushrooms, the tang of sun-dried tomatoes, and the creaminess of double cream, all tied together with a hint of lemon zest and the sharpness of Grana Padano or Parmesan cheese.

Benefits of The Ingredients:

Pasta: A great source of complex carbohydrates, pasta provides sustained energy. Opting for whole-grain pasta can add extra fibre and nutrients to your meal. Jordan loves a chickpea lentil pasta for extra protein and a serving of pulses for gut love

Garlic: Known for its potent medicinal properties, garlic is rich in antioxidants and has anti-inflammatory, antiviral, and antibacterial properties. It also supports heart health by helping to lower blood pressure and cholesterol levels

Soy milk: A phytoestrogen which so many benefits ranging from cardiovascular health to reducing hot flashes. Great for protein (8 grams per cup) and often calcium fortified

Spinach: This leafy green is a nutritional powerhouse, packed with vitamins A, C, and K, as well as folate, iron, and calcium. Spinach supports eye health, boosts the immune system, and strengthens bones

Mushrooms: Rich in antioxidants, vitamins, and minerals, mushrooms enhance the immune system and support overall health. They are a great source of B vitamins, selenium, and dietary fiber.


Sun-dried Tomatoes: These tangy delights are concentrated sources of vitamins C and K, iron, and lycopene, a powerful antioxidant known for its heart health and cancer-preventive properties.


Nutritional Yeast: This vegan-friendly ingredient is packed with B vitamins, including B12, which is essential for energy production and maintaining healthy nerve cells. It also adds a savoury, cheesy flavour without the dairy.

Olive Oil: A staple in Mediterranean diets, olive oil is rich in healthy monounsaturated fats and antioxidants. It supports heart health, reduces inflammation, and has been linked to numerous health benefits, including improved brain function and reduced risk of chronic diseases.



Ingredients:

  • 400 g Pasta

  • 2-3 Garlic cloves

  • 1 cup soy milk

  • 2 cups Spinach

  • 4 cups Mushrooms of your choice

  • ⅔ cup Sun-dried tomatoes

  • Salt and pepper to taste

  • ¼ teaspoon Dried oregano

  • ¼ cup Water mixed with 1 tbsp of flour

  • 2 tbsp Olive oil

  • 1 tbsp Tomato paste

Instructions:

  1. Cook the Pasta:

    • Fill a saucepan with water, add a pinch of salt, and bring to a boil.

    • Add the pasta and cook for 8-10 minutes until al dente. Drain and set aside.

  2. Prepare the Ingredients:

    • While the pasta is cooking, chop the mushrooms, sun-dried tomatoes, and garlic.

  3. Sauté the Mushrooms and Garlic:

    • In a large pan, heat a splash of olive oil over medium heat.

    • Add the chopped mushrooms and cook for a few minutes until they release their aroma.

    • Add the garlic, season with salt, and stir well.

  4. Add Sun-Dried Tomatoes:

    • Incorporate the sun-dried tomatoes into the pan and cook for an additional 2-3 minutes.

  5. Prepare the Sauce:

    • Pour the soy milk into the pan with the mushrooms and tomatoes.

    • Season with salt, pepper, and dried oregano. Add the tomato paste and stir well.

    • Reduce the heat to low and let the sauce simmer for 5 minutes.

  6. Thicken the Sauce:

    • Mix ¼ cup of water with 1 tablespoon of chickpea flour and gradually add this mixture to the pan.

    • Stir continuously for 2-3 minutes until the sauce thickens.

  7. Combine Everything:

    • Once the sauce has thickened, add the spinach and cooked pasta to the pan.

    • Mix everything until well combined, allowing the pasta to simmer for 3-5 minutes until fully heated through.

  8. Serve:

    • Serve your Marry Me Pasta warm, garnished with a sprinkle of fresh herbs if desired.

Tips:

  • Mushroom Selection: Feel free to use a variety of mushrooms like cremini, shiitake, or button mushrooms to enhance the umami flavor.

  • Soy Milk Substitute: If you prefer, you can substitute soy milk with any other plant-based milk that has a mild flavour

  • Extra Creaminess: For an extra creamy texture, consider adding a tablespoon of nutritional yeast or a splash of plant-based cream.

This Marry Me Pasta is more than just a meal; it's an experience. The rich, umami flavors from the mushrooms and sun-dried tomatoes blend beautifully with the creamy sauce, making it a perfect dish for any occasion. Whether you're cooking for someone special or treating yourself, this pasta dish promises to deliver comfort and joy with every bite. Enjoy!

Written and created by work experience student Alyssa Yu for Jordan Bruce Nutrition.

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