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Home » Plant-Based Recipes » Mains » Creamy Mushroom Pasta

Creamy Mushroom Pasta

Published: Feb 2, 2018 · Modified: Nov 5, 2019 by Lauren Glucina • Naturopath, Nutritionist

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Comfort food made quick, easy and healthy - an entirely plant-based Creamy Mushroom Pasta made with red lentil penne.

Two plates of creamy mushroom pasta on the kitchen bench with forks and napkins

The Super Blue Blood Moon a few evenings ago brought some intense weather with it didn’t it! Tamaki Drive, my local waterfront walk, was completely flooded with the King tide, and for a few days now it hasn’t felt much like summer at all.

Just quietly, it was the perfect excuse to indulge in a little comfort food, rugged up on the couch with my journal and Oracle cards. Those are the best kind of days in my opinion.

So today I have a simple Creamy Mushroom Pasta recipe to share. It is entirely plant-based and naturally gluten free, with thanks to the wonderful, life-changing legume pastas that are now gracing our shelves.

[bctt tweet="Simple, plant-based Creamy Mushroom Pasta made with red lentil penne - find it here!" username="laurenglucina"]

Fresh ingredients for creamy mushroom pasta laid out on the bench - mushrooms, arugula, shallot, garlic, penne, coconut cream

To make the sauce, you start with garlic and shallot, then add a very generous amount of mushrooms and simmer together with lush coconut milk, mirin (a slightly sweet tasting Japanese rice wine) and tamari (gluten free soy sauce – the saltiness balancing out the sweetness of mirin). Fresh rocket (lots of it!) is then folded through to finish.

Two plates of creamy mushroom pasta on the kitchen bench ready to be eaten

I added a few heaped tablespoons of my raw Brazil Nut Parmesan just before serving – and it really took it next level.

It’s an incredibly simple dish, and done in 25 minutes flat.

Hope you enjoy this one – thanks for reading and I’ll see you next week with a Valentine’s treat!

L.

Close up of a plate of creamy pasta ready to eat

Creamy Mushroom Pasta: Health & Nutrition Highlights

  • 24g plant-protein per serve
  • 8g fibre per serve
  • 5mg iron per serve
  • Shiitake mushrooms contain beta-glucans, a type of prebiotic fibre that has been shown to lower LDL cholesterol levels, favourably influence the metabolism of fats and sugars in the body, and both mediate and regulate the immune and inflammatory response
  • The red lentil pasta is naturally gluten free, protein and fibre packed
  • Rocket is a bitter green that helps stimulate digestive secretions

More Delicious Pasta Recipes

  • Healthy Pasta Salad with Mediterranean Flavours
  • Broccoli Pasta with Fresh Pesto
  • Holy Moly Lasagna!
Creamy mushroom pasta on a plate with a blue napkin

Creamy Mushroom Pasta

Naturopath Lauren Glucina
A protein-packed, dairy and gluten free pasta.
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Mains
Cuisine Gluten free, Healthy, Vegan, Vegetarian
Servings 2
Calories 540 kcal

Ingredients
  

  • 300 g mushrooms approx. 2/3 brown button and 1/3 shiitake
  • 2 cloves garlic minced
  • 1 shallot finely chopped
  • ½ cup coconut milk
  • 1 tablespoon sorghum flour or tapioca (optional)
  • 4 cups rocket arugula
  • 1 tablespoon coconut oil

  • 1 tablespoon mirin
  • 2 teaspoon tamari
  • 150 g pasta I used red lentil penne

SERVING SUGGESTIONS:

  • Fresh lemon zest
  • Generous sprinkle of Brazil Nut Parmesan

Instructions
 

  • Wash the rocket and spin it dry. Wash mushrooms, let dry, and slice thinly – removing the tough stalks from the shiitake.
  • Cook pasta as per pack instructions.
  • Heat coconut oil in pan (medium heat) and cook the shallot till translucent. Add garlic and cook another minute. Add mushrooms and cook for about five minutes.
  • Add coconut cream, mirin and tamari. Either cook till the liquid has reduced down a little, or add a tablespoon of sorghum or other starchy flour to help it thicken.
  • Add rocket and cook till wilted down.
  • Once pasta has cooked, drain and fold through the mushroom mixture.
  • Serve with a grating of fresh lemon juice and a generous amount of Brazil Nut Parmesan.

Notes

The brand of coconut milk I love most is Trade Aid. It comes in a BPA free can and is fair trade and organic. It is also particularly sweet! I used the thick, creamy milk at the surface.

Nutrition

Calories: 540kcalCarbohydrates: 68gProtein: 27gFat: 22gSaturated Fat: 17gSodium: 471mgFiber: 9gSugar: 7gCalcium: 450mgIron: 10.3mg
Keyword Creamy Mushroom Pasta
Tried this recipe?Let us know how it was!
Nutrition Facts
Creamy Mushroom Pasta
Amount Per Serving
Calories 540 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 17g106%
Sodium 471mg20%
Carbohydrates 68g23%
Fiber 9g38%
Sugar 7g8%
Protein 27g54%
Calcium 450mg45%
Iron 10.3mg57%
* Percent Daily Values are based on a 2000 calorie diet.

 

If you make and enjoy this recipe, please leave a rating!
@ascensionkitchen #ascensionkitchen

A quick and simple vegan Creamy Mushroom Pasta made with gluten free red lentil penne. #veganmushroompastarecipe #glutenfreepastarecipe #veganmushroompasta #AscensionKitchen // Pin to your own inspiration board! //

A quick and simple vegan Creamy Mushroom Pasta made with gluten free red lentil penne. ~ Vegan mushroom pasta recipe, gluten free pasta recipe ~ #AscensionKitchen // Pin to your own inspiration board! //

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About the Author

I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.

Reader Interactions

Comments

  1. Kristi

    October 01, 2019 at 3:37 am

    This was delicious! I love the taste that the shiitakes give the sauce. I used coconut aminos since I don't eat soy and it worked really well. Thanks for the idea for my delicious dinner 🙂

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ABOUT

I'm Lauren Glucina, a New Zealand based Naturopath, Medical Herbalist and Nutritionist. My main goal is to empower you to connect with the healing power of Nature. I've been sharing plant-based recipes, natural remedies and health articles here since 2012.

If you're here, you're not here by mistake. You're ready to put your physical, emotional and spiritual health first. Welcome!

BNatMed, AdDip NutMed, BCS.

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