Creamy Garlic Mushroom Pasta
Ingredients
- 75 g dry whole-wheat pasta
- 150 g mushrooms, sliced
- 1 cup spinach
- 2 garlic cloves, minced
- ¼ small onion, finely chopped
- ⅓ cup light cooking cream
- 1 tsp olive oil
- 1 tbsp grated Parmesan
- ½ tsp Italian seasoning
- ¼ tsp black pepper
- Salt, to taste
- 2–3 tbsp pasta water
- Chili flakes, optional
Method
- Cook the pasta. Cook the pasta according to the package instructions. Save ¼ cup of pasta water before draining.
- Heat the pan. Heat 1 tsp olive oil in a pan.
- Brown the mushrooms. Add the onion and mushrooms. Cook for 5–6 minutes until the mushrooms soften and lightly brown.
- Add garlic. Add the garlic and cook for about 30 seconds.
- Make the sauce. Add the cream, Italian seasoning, pepper and a little salt.
- Wilt the spinach. Add the spinach and cook for 1–2 minutes until wilted.
- Add the pasta. Add the cooked pasta and 2–3 tbsp pasta water.
- Toss. Toss everything together until creamy.
- Serve. Sprinkle Parmesan on top and serve.
Nutrition (approx. per serving; values vary with brands, portions and cooking methods)
| Per Serving | |
|---|---|
| Calories | ~560 kcal |
| Protein | ~22 g |
| Carbohydrates | ~72 g |
| Fat | ~21 g |
| Fibre | ~10 g |
| Sugar | ~7 g |
| Calcium | ~180 mg |
| Iron | ~4 mg |
| Potassium | ~700 mg |
Tips
- Make it higher in protein: for a more filling lunch, add 100 g cooked white beans or 100 g tofu. That raises the protein to roughly 30–35 g and adds more fibre.
- Meal balance: complex carbs from the pasta, vegetables, protein and fat from the dairy, and fibre and micronutrients from the spinach.
Step-by-step photos
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