This creamy mushroom and spinach pasta sauce is made using a secret high protein ingredient! It’s a delicious and filling weeknight meal.
What’s better than a warm, creamy bowl of pasta? One that is packed with protein and healthier ingredients! This creamy mushroom and spinach pasta contains a secret healthy ingredient that replaces heavy cream and adds plant-based protein to this dish.
That high protein ingredient is not cashews or tahini. It’s TOFU! Silken tofu, to be exact. When blended, silken tofu has a similar consistency to heavy cream. It has a neutral flavor, so you can add whatever seasonings and spices you like.
How is this creamy mushroom and spinach pasta made healthier?
A few simple swaps change a typically carbohydrate and fat heavy dish into a more balanced meal. While there is absolutely a time and a place for the real deal, this mushroom and spinach pasta recipe makes for a filling weeknight dinner that helps keep blood sugar levels stable, and won’t leave you hungry in an hour.
Swap silken tofu for heavy cream: Heavy cream consists of about 90% fat, much of which is saturated, with very little protein. Silken tofu contains no saturated fat, and adds 5 grams of plant-based protein to each serving of this pasta. Tofu also contains other important nutrients like calcium, potassium, and iron.
Swap white pasta for chickpea pasta. I love using pasta made from chickpea flour to add protein to pasta dishes. Chickpea pasta has almost double the protein and almost 5 times the fiber as regular pasta. Plus, the taste is very similar! Each serving of this dish packs 18 grams of protein from the chickpea pasta and tofu.
Packed with vegetables. This pasta contains lots of mushrooms and spinach, which add vitamins, minerals, antioxidants, and fiber to the meal.
How to make creamy mushroom and spinach pasta
Saute garlic and shallots in olive oil.
Add cooked garlic and shallots to a high power blender with tofu and other sauce ingredients.
Blend until smooth and creamy.
Saute spinach and mushrooms, and cook pasta according to package instructions.
Toss cooked pasta with sauce and stir in parmesan cheese and vegetables.
1/2 cup freshly grated parmesan cheese (grated fine)
Heat olive oil in a large frying pan on medium heat. Add garlic and shallot and a pinch of salt and pepper, and cook for 2-3 minutes.
Add half the cooked garlic and shallot to a high powered blender, along with tofu, salt, pepper, paprika, miso, nutritional yeast, lemon juice, and vegetable broth. Blend on high for about 30 seconds until smooth and creamy.
Add a little more oil to the pan with remaining garlic and shallots. Add mushrooms and a pinch of salt and pepper.
Cook mushrooms, stirring occassionally, for 5-10 minutes until well cooked.
Add spinach to the pan with mushrooms, plus salt and pepper to taste. Continue to cook until spinach is wilted.
Cook chickpea pasta according to package instructions.
Add cooked pasta back to the pot with about 1/2 cup of sauce. Stir to coat pasta, and add more sauce as neccessary.
Stir in parmesan cheese until melted.
Add vegetables and stir to combine. Serve with additional parmesan cheese sprinkled on top, if desired.
This recipe is not vegan because it contains parmesan cheese. I think this could easily be made vegan if you left out the cheese and doubled the nutritional yeast + added 1 tbsp of miso, or replaced the parmesan cheese with shredded vegan cheese.
Use a pasta shape that holds a creamy sauce well, like shells, fettuccine, or elbows.
Keywords: mushroom and spinach pasta, gluten free, high protein pasta
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