MASTER VEGAN COOKING
Wild Mushroom Legume Pasta
"Al Dente Please"
Ingredients
8 ounces uncooked orecchiette or rotini legume pasta
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2 tbsp olive oil
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2 garlic cloves chopped
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1/2 cup sweet onion diced
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12 ounces cremini mushroom sliced
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1/3 cup dry white wine
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1/4 tsp dried thyme
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1/4 tsp dried oregano
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1/2 cup mushroom broth
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2 tbsp vegan butter
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3 tbsp flour or cornstarch
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salt and pepper to taste
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PREP 8 MIN | COOK 12 MIN | TOTAL 20 MIN
Highlights & Tips
If you don't have fresh mushrooms you can always keep some dried mushrooms on hand for quick recipes!
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There are so many choices of pasta today. One great pasta to try is legume pasta. We have tried all the brands and different pastas made out of different legumes. We have found that a pasta made out of garbanzo beans tend to have the best texture & taste next to the real thing! When using a legume pasta you will greatly increase your protein and fiber consumption than using a regular pasta noodle.
Health Benefits
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If pasta is a food you enjoy try using a legume pasta. We have found that pastas made out of chickpeas tend to have the best flavor and texture similar to conventional pasta's you love. Legume pastas tend to have 35-40% total carbs which is 40% less than conventional pastas. You get typically get 11 grams of protein in 2 ounces of cooked pasta!
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Mushrooms have a super-high concentration of two antioxidants, ergothioneine and glutathione. When these antioxidants are present together, they work extra-hard to protect the body from signs of aging or better put wrinkles! Mushrooms also protect your brain and help boost your memory, give you energy and strengthen bones!
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Recipe Supplies
Serving pasta in a pasta bowl is best because it's easier so move your pasta around and keep it contained while enjoying your dish! These are some simple white pasta bowls to get your started.
You should keep broths in your pantry but having bouillon on hand is also a great product to have especially because its good for several months after opening and easy to use just like a broth!
Keep a small amount of flour on hand in your pantry for soups and sauces like this one. You don't need a special flour but it's good to look for an enhanced flour to get more nutritional value out of it or use a gluten free one if needed.
Presentation
You need a sauce pan to cook the pasta but you will need a skillet pan to cook the finishing dish. If you purchase a nice steal or cast iron skillet not only can you cook this dish in it but it's great to serve this family style as well. These type of pans are so versatile and are often used to finish pasta dishes.
Budget Tips
You can skip the white wine if you don't have any or if you want to keep grocery expenses down. The wine adds a depth of flavor to the dish but certainly not necessary especially if you use a broth. Use dried herbs instead of fresh herbs and purchase them in the bulk foods section of your grocery store and store them in a tight sealed plastic bag or better yet a sealed jar.
Storage Recommendations
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This dish is best eaten fresh but you can seal it in a food container and warm it up for another day if you want. Best to be consumed within a couple days. We do not recommend freezing left overs.
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Store you dried herbs in tight sealed glass spice jars.
Food Combinations
This dish is excellent by itself but adding a great grilled or roasted vegetable like asparagus or broccolini is the perfect dish to serve together!
What to do with left over's or extra product?
Should you have extra cooked pasta make a salad out of the remaining leftovers. If you have left over mushrooms these can be used in soups, salads and tacos!
Wild Mushroom Legume Pasta
PREP 8 MIN | COOK 12 MIN | TOTAL 20 MIN
YIELD 2 SERVINGS
DIRECTIONS
Bring a medium sized sauce pan filled with the recommended water from your preferred pasta and a pinch of salt to a boil. Cook your pasta per the recommended instructions leaving it al dente or shorten the cooking time by 1-2 minutes. Once finished drain and rinse with cold water and set aside.
Step 1
Step 2
While your pasta is cooking chop your fresh mushrooms, onion and the fresh garlic.
Heat a larger sized sauce pan over medium high heat and add the olive oil. Once the oil is heated lay the sliced mushrooms out in the pan. Do not crowd your mushrooms, make sure there is space between them and cook on both sides until they are golden brown 3-5 minutes. Using tongs is best. If you overcrowd your mushrooms they will release their liquid and they will not brown.
Step 3
INGREDIENTS
Step 4
Once the mushrooms are cooked add the onion to the pan and cook 2-3 minutes, then add the garlic and cook another minute. Once the vegetables are cooked add the butter and flour to create a roux which is a technique used to thicken and create a sauce. Mix well so there is no lumps about 1 minute. If the roux is to thick add a little more butter.
RECIPE TIPS
Step 5
Pour your wine in the pan while stirring all ingredients and cook until the wine is almost evaporated from the pan. Once the wine has reduced add the mushroom broth, toss in the herbs and pasta and cook until the broth thickens a bit for 2-3 minutes. Add a pinch of salt and pepper to taste and your pasta dish is ready to eat!
NUTRITIONAL'S PER SERVING
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â–¡ Calories 325 Cal
â–¡ Protein 10 grams
â–¡ Fiber 5 grams
â–¡ Sugar 3 grams
â–¡ Carbs 38 grams
â–¡ Fat 6 grams
You can use vegetable broth instead of mushroom broth. The wine gives the dish a depth of flavor and brings it to the next level but it's important to use a dry wine, do not add a sweet wine to this dish!
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If you want the sauce to thicken more just add another tablespoon of flour in a small amount of cold broth or water whisk so no lumps appear and add to the sauce. This will thicken it up more to your desired consistency. If the sauce is too thick add a little more broth.
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You can use any preferred pasta you like but the key is to cook it al dente so you can finish cooking it in the pan with the vegetables. If you over cook the pasta it will start falling apart.
8 ounces uncooked orecchiette or rotini legume pasta
​
2 tbsp olive oil
​
2 garlic cloves chopped
​
1/2 cup sweet onion diced
​
12 ounces cremini mushroom sliced
​
1/3 cup dry white wine
​
1/4 tsp dried thyme
​
1/4 tsp dried oregano
​
1/2 cup mushroom broth
​
2 tbsp vegan butter
​
3 tbsp flour or cornstarch
​
salt and pepper to taste
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