Black Bean Pasta with Exotic Mushrooms and Cream Sauce (Vegan, Gluten-Free)

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A simple, quick and delicious basic pasta made with mixed mushrooms, green peas, and cashew creamy sauce. Homemade cashew cream is a healthy alternative to heavy cream. Black bean pasta is a new generation of pasta. It’s a wonderful source of dietary fibre, plant-based protein and it’s gluten-free. In addition, this black bean spaghetti is very nutritious, only 50 grams of dried pasta is enough for preparing one serving.

Mushroom pasta gets an Asian-inspired twist in this recipe. I added mixed Asian fragrant mushrooms – shiitake, enoki, oyster mushrooms and finely sliced wood ear mushrooms, all of them have amazing texture and flavor.

Actually, all types of mushroom could be used here – porcini, chanterelle, Portobello mushrooms, button mushrooms or field mushrooms. Healthy, versatile mushrooms are an excellent addition to your plate. Mushrooms impart a fifth taste sense called umami, which is savory. Hearty meat-like mushrooms are an economical and nutritious way to enhance any meal.

Further Food Nutritionist Commentary:

Mushrooms are a great source of vitamins B6, which helps maintain your nervous system and metabolic processes, as well as riboflavin and niacin. Surprisingly they also contain a good amount of vitamin D, so you can eat them in the winter when you may not be in the sun as much. Black bean pasta is a delicious way to add protein and other nutrients to normal pasta which is usually lacking in these areas. Lastly, nutritional yeast is an edible, active form of yeast. It is packed with nutrients including: fiber, vitamins B1, B2, B3, B12, and folate. It is also a complete protein. Add it as a garnish or mix it into your meals to add more of a cheesy, umami flavor.

By Paige Geimer
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Black Bean Pasta with Exotic Mushrooms and Cream Sauce (Vegan, Gluten-Free)

  • Prep Time:10 minutes
  • Cook Time:15 minutes
  • Servings: 2

Ingredients

For Cashew Cream Sauce:

1/2 Cup of raw cashew nuts, soaked for minimum 2 hours
1/3 Cup of water
Pinch of salt
Pinch of sugar

For pasta:

100 g Black bean spaghetti
1/2 Cup Mixed mushrooms, sliced
1 Cup Green peas (thawed if frozen)
1/2 Cup chopped red onion
1 Garlic Clove, finely chopped
1-2 Tablespoons Olive oil
Sea salt
Black pepper
2 Tablespoons Nutritional Yeast

Instructions

Cashew Cream Sauce

  1. Drain the soaked cashews and rinse thoroughly.
  2. Blend all the ingredients in a high-speed blender until it’s really smooth. Add a few tablespoons of water if mix too dry.

Pasta

  1. Cook pasta according to packet instructions. Pasta must be cooked al-dente. Save 1/2 cup of pasta water and set aside.
  2. Heat a large frying pan over medium heat, add onions and garlic. Cook for 1 minute. Turn heat up to high.
  3. Add mushrooms and cook until all liquid been evaporated, and the mushrooms start to turn golden (around 5 minutes).
  4. Turn heat down to medium high. Add green peas. Cook for 1 minute. Season with salt and pepper.
  5. Add pasta, cashew cream, and some reserved pasta water. Remove from stove. Toss gently.
  6. Serve immediately, garnished with nutritional yeast.
Cashew Cream SauceDrain the soaked cashews and rinse thoroughly. Blend all the ingredients in a high-speed blender until it’s really smooth. Add a few tablespoons of water if mix too dry.PastaCook pasta according to packet instructions. Pasta must be cooked al-dente. Save 1/2 cup of pasta water and set aside. Heat a large frying pan over medium heat, add onions and garlic. Cook for 1 minute. Turn heat up to high. Add mushrooms and cook until all liquid been evaporated, and the mushrooms start to turn golden (around 5 minutes). Turn heat down to medium high. Add green peas. Cook for 1 minute. Season with salt and pepper. Add pasta, cashew cream, and some reserved pasta water. Remove from stove. Toss gently. Serve immediately, garnished with nutritional yeast.

Nutrition Information

Per Serving: Calories: 408; Total Fat: 17 g; Saturated Fat: 3 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 336 mg; Potassium: 258 mg; Carbohydrate: 34 g; Fiber: 17 g; Sugar: 10 g; Protein: 34 g

Nutrition Bonus:

Vitamin C: 10%; Vitamin A: 6%; Iron: 48%; Calcium: 14%

 

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