Creamy Mushroom and Kale Pasta

Serves 2 (about 2 cups or 480 ml per serving) | Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes

For the creamy mushroom sauce:

  • 1 tsp olive oil
  • 4 oz (113 g) crimini mushrooms, chopped
  • 1/4 cup (30 g) raw cashews, soaked for 4 hrs*
  • 1/3 cup (80 ml) water
  • 1 1/2 tsp nutritional yeast (optional)
  • 1 Tbsp lemon juice (about 1/2 fresh lemon)
  • 1/2 tsp Dijon mustard
  • 1/4 tsp salt

 

For the pasta:

  • 4 oz (113 g) dry whole-wheat or gluten-free penne pasta
  • 1 Tbsp olive oil
  • 4 oz (113 g) crimini mushrooms, sliced
  • 1/4 medium yellow or white onion, chopped
  • 2 garlic cloves, minced
  • 3 cups (72 g) tightly packed chopped kale (stems removed)
  • 1/4 tsp salt
  • Black pepper, to taste
  • 1/8 tsp red pepper flakes (optional)
  • 1 tsp tamari

  1. Read through recipe and put all ingredients in your work area before starting your prep. 
  1. To make the creamy mushroom sauce, heat oil over medium heat in a large saucepan. Add 4 oz mushrooms and sauté until tender, about 5 minutes. Remove from heat and let cool.
  1. In a high-speed blender, add cashews (see nut soak note below), cooked mushrooms, water, nutritional yeast (if using), lemon juice, mustard and salt. Blend until completely smooth and creamy, about 2 minutes.
  1. Prepare pasta according to package directions.
  1. While pasta is cooking, heat oil over medium heat in a large saucepan. Add 4 oz mushrooms and onion and sauté until mushrooms are tender and onion is translucent, about 5 minutes. Add garlic, kale, salt, black pepper, red pepper flakes (if using) and tamari, and sauté an additional 3 minutes, or until kale is wilted and tender.
  1. Pour creamy mushroom sauce into kale-mushroom mixture and heat over low, or until heated through and sauce is slightly thickened.
  1. Add drained, hot pasta to saucepan and gently stir to combine, or until pasta is coated with creamy mushroom sauce. Enjoy immediately.

Simplify this recipe: Use pre-sliced mushrooms, pre-peeled garlic and 3 cups (72 g) tightly packed pre-chopped kale. 

Reheating tip: Place a small splash of water in a small pan and add leftover Creamy Mushroom and Kale Pasta. Cook over medium-low heat, stirring frequently, until warmed through, about 2–3 minutes.

*Nut soak note: If you have a high-speed blender, you can skip soaking your cashews. If you don’t have a high-speed blender, you can either soak your cashews in water for 4 hours, or you can do a “quick soak” by covering them with water in a pot and bringing it to a boil. Once the water boils, remove them from the heat and let them sit for an hour. 

Make it soy-free: Substitute coconut aminos for the tamari. 

Make it nut-free: Substitute raw, shelled pumpkin seeds for the cashews. 

Make it nightshade-free: Omit red pepper flakes. 

Nutrition info per serving made with whole wheat pasta: 454 calories, 19.5 g total fat, 3 g saturated fat, 3.5 g polyunsaturated fat, 10.8 g monounsaturated fat, 0 mg cholesterol, 813 mg sodium, 872 mg potassium, 61.4 g carbohydrates, 9.2 g fiber, 5.3 g sugar, 17 g protein, 9% calcium, 27% iron

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