Cheesy broccoli and mushroom pasta
From Philosophical Vegan Wiki
Difficulty: 1/5
Preparation and cooking time: 30 minutes
Servings: 4
Cost per serving: $1.85 (total cost: $7.40)
Cost per 2000 kcal: $10.25
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 361 (calories in whole recipe: 1444) | |||||
| Proteins | 42% | 23.7g | Protein: lysine | 45% | 0.9g |
| Protein: methionine | 34% | 0.3g | |||
| Protein: isoleucine | 46% | 0.8g | |||
| Carbohydrates | 46% | 59.9g | Fibers | 38% | 14.8g |
| Net carbs | n/a | 45.1g | |||
| Sugars | n/a | 5.2g | |||
| Fats | 10% | 6.8g | Omega-3 | 26% | 0.4g |
| Omega-6 | 15% | 2.6g | |||
| Saturated fats | n/a | 1.0g | |||
| Vitamin B1 | 334% | 4.0mg | Vitamin B2 | 325% | 4.2mg |
| Vitamin B3 | 184% | 29.6mg | Vitamin B5 | 63% | 3.2mg |
| Vitamin B6 | 318% | 4.1mg | Folate | 69% | 276.1μg |
| Vitamin A | 9% | 87.5μg | Vitamin C | 85% | 76.7mg |
| Vitamin E | 18% | 2.7mg | Vitamin K | 139% | 166.9μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 11% | 118.0mg | Copper | 101% | 0.9mg |
| Iron | 79% | 6.3mg | Magnesium | 39% | 158.3mg |
| Manganese | 117% | 2.7mg | Phosphorus | 71% | 499.0mg |
| Potassium | 24% | 1138.1mg | Selenium | 128% | 70.8μg |
| Zinc | 42% | 4.7mg | Sodium to taste | ||
Ingredients:
FOR THE PASTA
- 500g whole-wheat pasta
- 300g sliced mushrooms
- 450g broccoli florets
FOR THE SAUCE
- 3 cups soy milk
- 3 tbsp nutritional yeast
- 3 tbsp soy sauce
- 1/4 tsp black pepper
- 1/4 tsp ground turmeric
- 3 tbsp whole-wheat flour
Instructions:
- Bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain and set aside.
- In the meantime, bring all of the ingredients for the sauce to a boil in a small pot. Lower the heat, let simmer for 2-3 minutes, then slowly whisk in the flour one tablespoon at a time to thicken the sauce. Simmer for 5 minutes. Set aside.
- While the pasta and sauce are cooking, put the mushrooms and broccoli in a medium-sized pot with a little bit of water. Steam until the broccoli has softened, but is still crunchy. Set aside.
- Combine the pasta, vegetables, and sauce together in one pot. Mix until each ingredient is evenly coated with the sauce.
Serving:
Scoop some of the pasta onto a plate. Top with fresh parsley, or squeeze lemon juice on top to add some acidity to the dish.
