Wednesday, January 5, 2022

Mushroom and Herbs Pasta Stir Fry- Gluten-Free, Vegan, and Oil-Free


mushrooms, pasta, herbs

Do you like pasta? I do, and I love eating this interesting medley made with mushrooms and herbs. It's easy to make and can be thrown together for a quick weeknight dinner. 

I used penne pasta (gluten-free), tossed it with a sauté of mushrooms, onions, and herbs de Provence. Before serving I added some fresh spinach which wilted in the pot. It was a balanced healthy very tasty entree.


mushrooms, spinach, pasta, gluten-free


Mushrooms cook up quickly, are light and tasty, and add a delightful flavor to just about any recipe. In addition, they are low in calories, fat, and carbs and provide a decent amount of B Vitamins which are important for energy and they also contain vitamin D which is important for immunity. 

Mushroom, Mushrooms, Food, Champignon

I purchased a giant size container of baby portobello mushrooms at Costco. I find that mushrooms don't usually stay firm too long, so I like to cook them within a few days of buying them. I had to use a lot of them. This recipe allows the flavor of the mushroom to dominate. This recipe only used half the container or mushrooms so I'll be making another mushroom recipe too for another day.

Pasta, Food, Paste, Nutrition, Spaghetti

Easy To Make 
First I boiled some water for pasta. While the pasta was cooking, I chopped an onion and cleaned and sliced the mushrooms. Next, I sautéed the onions for about 5 minutes. When the onions started to stick to the skillet, I added 2 tablespoons of water and then added the mushrooms. The juices from the mushrooms provided enough liquid to continue sautéing for another 5 minutes while I stirred frequently. When the pasta was done, I drained it and added it to the pan with the sauté, added herbs de Provence  and stirred until everything was mixed well. I then decided to add fresh spinach which wilted nicely into the dish, but you could leave it out.

Spinach, Healthy, Green, Dieting, Greens

We really enjoyed this simple yet healthy pasta dish which could be served for any weeknight dinner or even served to guests for a special occasion. 

Utensils, Silverware, Forks

There are many kinds of high protein pastas available- see my post on variety of pasta
If you prefer a tomato based sauce on your pasta, you might enjoy my chunky eggplant sauce which is one of our favorite sauces for  pasta.

Ingredients: 
8 ounces of penne pasta ( I used a chickpea pasta that is gluten-free and high in protein), cooked 
1 and 1/2 cups of chopped onion
5 cups of sliced baby portobello mushrooms
1 tablespoon of herbs de Provence ( or substitute an Italian seasoning blend) 
2 cups of fresh spinach, sliced ribbon style
Optional: 1 and 1/2 cups of marinara sauce 

Directions: 
While pasta is cooking, heat a skillet to sauté vegetables. Add the chopped onions and begin to sauté for 3-4 minutes-stirring occasionally. Add 2 tablespoons of water, stir, and then add mushrooms and sauté for another 5 minutes stirring occasionally. Turn off and set aside. When pasta is cooked, drain, and add the hot pasta to the skillet with the mushrooms and stir. Add the chopped spinach and enjoy. 

My Notes: 
1. As an alternative,  I like to top my bowl with some heated marinara sauce. 
2. I used a chickpea pasta which provides a significant amount of protein. If you use regular pasta and want to add more protein, add chickpeas to the mix. 
3. This is a plant-based, oil-free vegan entree. 
4. You may notice that I do not sauté with oil anymore. Why? Well, it saves a ton of calories which helps me keep my weight down, I find I am perfectly happy with the taste of my dishes without added oil. 

However, it goes deeper- I have been reading cutting edge information by prominent and well respected doctors. See my previous posts and read  18 doctors that drive the Whole Food Plant-Based Food Movement. The information is eye opening. 
 








9 comments:

  1. I adore mushrooms! Love them with lots lots lots of butter though LOL...

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  2. I just put mushrooms on the grocery list...I've been hungry for them. And I love your beautiful silverware! I have some and need to get them out to enjoy! Hugs!

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  3. LOVE pasta -- it's a whole food group in our house. This looks terrific -- loads of flavor. Good stuff -- thanks. And Happy New Year!

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  4. we are enjoying wilted spinach with pasta, rice noodles, rice and quinoa these days. Such a great way to eat spinach.

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  5. Oh my goodness yum! This looks amazing Judee, what a great way to incorporate mushrooms. I also love the herbs de Provence. What a healthy meal with such a delicious flavor profile. 😋

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  6. I love mushrooms, and I love pasta, so this dish is a win for me! I know what you mean about mushrooms, though. If I don't get to them right away, they sometimes smell like rotten fish.
    Anyway, that's a wonderful pic of the silverware against the white and blue napkins. It says Provence to me! :)

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  7. This looks like I dish my whole family can savor. Thanks for sharing this simple, tasty, and nutritious recipe for gluten free pasta, mushrooms, and herbs de Provence.

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  8. I love this combo but am not adding mushrooms as my son is not a fan of it, looks so good...

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  9. We enjoy mushrooms, and mixed with herbs so very tasty :)

    All the best Jan

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