Creamy Vegan Mushroom Pasta (High-Protein)

Creamy Vegan Mushroom Pasta (High-Protein)

Are you looking for a one-stop shop meal to help you reach your health goals? This pasta dish truly has it all! It’s protein-packed and abundant in feel-good fiber—providing long-lasting satisfaction between meals. Diets high in fiber can also improve bowel regularity, digestive function, immunity, cardiovascular health, improve satiety, lower cancer risk, and more.

Considering that less than 10% of US adults reach the recommended daily fiber intake, it’s time to make a change! (1) But don’t fret; it’s all pasta-ble with this tasty dish. Each serving contains a whopping 10g of fiber, helping to meet your needs. Adults <50 years of age need 25 grams per day for women and 38 grams for men; for >50, it’s 21 grams for women and 30 grams for men. (2) But, if you are new to the fiber-filled lifestyle, be sure to increase your intake gradually to avoid unwanted gastrointestinal distress. Adding mushrooms boosts the vitamin and mineral quality of a dish, all while adding the umami, savory flavor and meaty texture!

Healthy food should always taste good or it’s not sustainable. This dish exudes “cacio e pepe” vibes but gets elevated with ooey-gooey plant-based goodness. It’s the perfect option to appease the long day fatigue, hangry household, and post-workout gains—all while reaching your fiber, veggie, and protein goals. But, for those looking to make life even easier, cook an extra-large batch to enjoy throughout the week. Trust me; this repetition won’t disappoint your tastebuds or tummy! So, pasta la vista—it’s time to cook!

Dairy-Free Plant-Based, High-Protein Chickpea Savory Pasta 
Creamy, dairy-free savory and rich gluten free chickpea pasta.

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Prep Time 5 mins
Cook Time 15 mins
Servings 3

Ingredients
  

  • 8 oz chickpea-based rotini
  • 1 cup unsalted vegetable stock
  • 3/4 cup dairy-free parmesan
  • 3 tbsp nutritional yeast
  • 3 tbsp extra-creamy oat milk
  • 1 tbsp oat flour
  • 8 oz. sliced baby Bella mushrooms (or more)
  • 1 clove garlic
  • 1 tsp olive oil
  • salt and ground pepper to taste

Instructions
 

  • In a medium pan, add mushrooms and olive oil. Cook until tender. Set aside. 
  • In a pot over high heat, cook the pasta according to instructions, leaving them slightly al dente—approximately 5minutes.
  • With a colander, drain water from pasta. Reduce to low heat.
  • Add vegetable stock, dairy-free cheese, nutritional yeast, oat milk, oat flour, minced garlic, salt, and ground pepper to pasta. Mix until fully incorporated.
  • Add mushrooms to pasta mixture. Mix until combined.
  • Serve topped with basil or additional sprinkle of plant-based parmesan.

Nutrition

Nutrition Facts
Creamy Vegan Mushroom Pasta (High-Protein)
Amount Per Serving (1 g)
Calories 437 Calories from Fat 112
% Daily Value*
Fat 12.4g19%
Saturated Fat 3.5g22%
Trans Fat 0g
Sodium 453mg20%
Potassium 1048mg30%
Carbohydrates 66g22%
Fiber 10g42%
Sugar 4.5g5%
Protein 21.5g43%
* Percent Daily Values are based on a 2000 calorie diet.
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References:

  1. Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.
  2. https://www.nutrition.gov/faqs Accessed 3/14/2020

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