High-Protein Creamy Mushroom Pasta

If you're in the mood for a comforting pasta dish, yet looking to bump up the nutritional value, this is a great recipe to try out. Though this recipe might not be equally low-effort as a regular mushroom cream sauce pasta, I guarantee you that the 5 extra minutes you'll spend on blending the cream sauce will be worth it. The ingredients might seem a bit unconventional, don't knock it 'till you try. The soaked sunflower seeds blend perfectly creamy, while offering your sauce a much greater nutritional value than a pack of soy cream would (absolutely NO hate to my trusted soy cream, I happened to come up with this recipe because we ran out and the stores were closed by the time I found out...).

Sunflower seeds are one of those undervalued ingredients, in my humble opinion. They are dead cheap, super versatile, nut-allergy friendly and packed with Vitamin E, which happens to be one of those micronutrient barely anyone of us meet our daily requirements for. It's a fat-soluble antioxidant that protects cells from damage by free radicals. It also boosts immune function, helps widen blood vessels to prevent blood clots, and plays a role in cell communication. So, combining sunflower seeds with soy milk, miso and nutritional yeast (packed with protein and B-vitamins) makes for this oh-so comforting dish, while sneaking in a bunch of micronutrients that support your body in all the good ways.

Ingredients:

• 300g pasta of your choice

• 1 block of extra firm tofu

• 1 medium yellow onion, chopped

• 4 cloves of garlic, minced

• 1 tsp dried thyme

• 200g cremini mushrooms, finely sliced

• 1 cup sunflower seeds, soaked for 15 minutes in boiling water

• 1 cup unsweetened plant-based milk

• 2 tablespoons miso paste

• 2 tablespoons nutritional yeast

• 1 tablespoon Dijon mustard

• Salt and pepper to taste

Method:

1. Start by boiling a large pot of salted water and cook the pasta according to the package directions. Set a timer 1 minute before the pasta should be done.

2. While the pasta is boiling, sauté the onions, garlic and thyme over medium heat until nice and fragrant. The onions should be translucent.

3. Add in the mushrooms and let this mixture brown up for 5-7 minutes, stirring occasionally to prevent burning.

4. Grate the block of extra firm tofu. During the final minute of the pasta cooking, add in the grated tofu to soften. Before draining, make sure to reserve half a cup of pasta water.

5. In a blender, combine the soaked sunflower seeds, milk, miso paste, nutritional yeast, Dijon mustard, salt, and pepper. Blend until smooth and creamy.

6. Add the sauce directly to the mushroom and onion mixture and stir in about a quarter cup of pasta water to prevent the sauce from thickening up too much.

7. Toss the cooked pasta in with the sauce. If the end product looks a bit too thick to your liking, stir in the rest of the pasta water.

You'll be surprise how rich and creamy this dish will turn out. I like to serve the pasta on a bed of spinach or arugula to add some greens to my meal. You just made a comforting weeknight dish that will nourish both body and soul.

Happy cooking. I am happy you're here :)