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Team! Today we are cooking pasta, but not any pasta: mushroom pasta! Thanks to the strong umami flavor from the mix of mushrooms and the miso paste, this recipe is super tasty. This pasta dish is perfect for a cold winter dinner. It is earthy, nutritious, and healthy.
Are mushrooms good for you?
We are living in a time where mushrooms are hype. You can find them raw in your supermarket, in pills as supplements, and even added to some coffee! So are they good for you? Hell yeah! Mushrooms are nutrient powerhouses. They are good sources of vitamin B, magnesium, zinc, potassium, and selenium. They can even contain vitamin D if exposed to ultraviolet! Besides, they add an earthy flavor to your dishes. It brings the fifth basic taste-umami- to your meals. This taste is created by the presence of glutamates in a produces- here mushrooms. Mushrooms are a rich source of umami. Shiitake mushrooms have the most umami.
Are mushrooms a superfood?
Mushrooms can be seen as superfoods because of their complete nutritious profile. They are low in calories and fat, rich in fibers, contain protein, and are packed with vitamins, minerals, and antioxidants. 100g of raw shiitake contain about 5.7mg of selenium (8% of the daily recommended dose), which is known to be an anti-inflammatory antioxidant, while 100g of raw white mushrooms contains 318mg of potassium (7% of the daily recommended dose) which regulates fluid balance in your body. This mineral is crucial to assure a healthy nervous system, control muscle contractions, and it might reduce blood pressure and water retention. Besides, they are packed with vitamin B, such as B2, B3, B5, and B6, which produce energy, form red blood cells, and maintain vision, skin, and digestive health.
Which mushroom is best for you?
Thousand of mushrooms exist, but only a few are edible. In this recipe, we are using the most widespread and accessible mushrooms: shiitake and white mushrooms (white mushrooms are the most popular mushrooms consumed in the US!). Used in medicine, they are also used in the kitchen to give this rich umami flavor to any dish. Overall, any (edible) mushroom is rich in fiber and packed with vitamins and antioxidants. Simply put: mushrooms are EPIC! Be creative with this recipe, and feel free to swap the shiitake and white mushrooms with your personal favorites!
Ingredients
- 2 cups whole wheat penne, uncooked
- 1 onion, thinly chopped
- 4 garlic cloves, minced
- 1 cup shitake mushrooms
- 1 cup white mushrooms
- 1/2 cup plant-based milk
- 1 tbsp miso paste
- 1 lemon
- 1 cup spinach
- 1/4 cup parsley, chopped
- 1 tbsp olive oil
- Salt
- Pepper
Method
- Bring a pot of water to a boil. Cook the pasta according to the package.
- In a pan on medium-high heat, drizzle olive oil. Add onion and garlic. Cook them for 7 minutes, until brown and golden.
- Stir in the mushrooms. Cook for 4-5 minutes. Add salt and pepper. Pour the plant-based milk and 2 tbsps of the pasta water into the mixture. Stir in miso paste and lemon juice.
- Turn the heat off. Add the spinach and parsley. Stir until soft.
- Toss the pasta into the pan with the sauce. Serve
Nutrition Breakdown
cals: 346 • fat: 11.5g • protein: 14.2g • carbs: 56g
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