Difference between revisions of "Cheesy broccoli and mushroom pasta"

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(Created page with "Difficulty: 1/5 Time: 30 minutes Servings: 4 Ingredients: FOR THE PASTA *500g whole-wheat pasta *300g sliced mushrooms *450g broccoli florets FOR THE SAUCE *3 cups soy mi...")
 
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Servings: 4
 
Servings: 4
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{| class="wikitable sortable mw-collapsible"
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|-
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| colspan="3"|'''''Nutrition facts per serving'''''
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|-
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| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 361         (''calories in whole recipe: 1444'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
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| rowspan="3" style="background-color:#FFCEB5;"|'''''42%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''23.7g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|45%
 +
| style="background-color:#FFCEB5;"|0.9g
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|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|34%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|46%
 +
| style="background-color:#FFCEB5;"|0.8g
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|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''46%'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''59.9g'''''
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| style="background-color:#B5E6FF;"|Fibers
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| style="background-color:#B5E6FF;"|38%
 +
| style="background-color:#B5E6FF;"|14.8g
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|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|45.1g
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|-
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| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|5.2g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''6.8g'''''
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| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|26%
 +
| style="background-color:#EDCBFF;"|0.4g
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|-
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| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|15%
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| style="background-color:#EDCBFF;"|2.6g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|1.0g
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|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|334%
 +
| style="background-color:#FEE1C3; width:55px;"|4.0mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|325%
 +
| style="background-color:#FEE1C3; width:55px;"|4.2mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|184%
 +
| style="background-color:#FEE1C3;"|29.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|63%
 +
| style="background-color:#FEE1C3;"|3.2mg
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|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|318%
 +
| style="background-color:#FEE1C3;"|4.1mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|69%
 +
| style="background-color:#FEE1C3;"|276.1μg
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|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|9%
 +
| style="background-color:#FEE1C3;"|87.5μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|85%
 +
| style="background-color:#FEE1C3;"|76.7mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|18%
 +
| style="background-color:#FEE1C3;"|2.7mg
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| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|139%
 +
| style="background-color:#FEE1C3;"|166.9μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|11%
 +
| style="background-color:#B5FFBB;"|118.0mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|101%
 +
| style="background-color:#B5FFBB;"|0.9mg
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|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|79%
 +
| style="background-color:#B5FFBB;"|6.3mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|39%
 +
| style="background-color:#B5FFBB;"|158.3mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|117%
 +
| style="background-color:#B5FFBB;"|2.7mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|71%
 +
| style="background-color:#B5FFBB;"|499.0mg
 +
|-
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| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|24%
 +
| style="background-color:#B5FFBB;"|1138.1mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|128%
 +
| style="background-color:#B5FFBB;"|70.8μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|42%
 +
| style="background-color:#B5FFBB;"|4.7mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:

Revision as of 19:32, 15 December 2020

Difficulty: 1/5

Time: 30 minutes

Servings: 4

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:

  • In a large pot, bring water to a boil and cook pasta according to package instructions. 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 it still crunchy. Set asude
  • 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.

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