Nutrition
Calories: 404kcal | Carbohydrates: 40.9g | Protein: 35.4g | Fat: 7.8g | Fiber: 13g
Are you like me and bought an oyster mushroom growing kit an need a recipe for them? This high protein oyster mushroom pasta is quick and easy to make!
Servings
Ingredients
Pasta Sauce
- 1 block Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
- 28 g raw, unsalted cashews soaked
- 1 cup soy milk unsweetened, original
- 3/4 cup nutritional yeast
- 1 1/2 tbsp garlic paste
- 2 tbsp apple cider vinegar
- 1 1/2 tbsp white miso paste
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp basil
- 1/2 tsp oregano
- 1 tsp salt
Other Stuff
- 2 cups Oyster Mushrooms sliced
- 1 package red lentil pasta I used spaghetti, 8 oz
Instructions
- Soften the raw, unsalted cashews either by soaking overnight, or the easier method, allowing them to sit in a small pot of boiling water for about 10 minutes
- Boil a pot of water and cook pasta per package instructions
- In a blender, blend all of the ingredients listed under the Pasta Sauce until well-mixed and smooth
- In a medium-heat pan, saute the sliced mushrooms until the liquid has been cooked out of them, 5 – 10 minutes.
- Add pasta sauce to pan, and cook on low-heat for another 5 minutes.
- Add in noodles and serve!
Equipment
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Awhile ago, I bought one of those grow-your-own-oyster-mushrooms kit. They never have Oyster Mushrooms at any of my local grocery stores so I couldn’t wait to cook with them! The kit was cool, but kind of pricey so I doubt I’ll buy one again. If you’re looking for a high protein mushroom pasta recipe though, this is one of my favorites. I think it would work great with any type of mushrooms! This pasta is great for meal prepping. A “hack”? I like to use is making a double batch of this pasta for dinner, and then having the leftovers for the lunch the next day. It lets me get away with cooking once a day and still hitting my macros and eating delicious foods!
Ingredients
Pasta Sauce
- Extra Firm Silken Tofu – I think Extra Firm Silken Tofu works best for recipes like this, and the macros are on point! I like the brand Mori-Nu; you can find it in almost any grocery store near the International Cuisine Aisle. You can also buy it online if your stores don’t carry it. This is a shelf-stable tofu, but there is also a refrigerated variety of silken tofu. That would work well too.
- Cashews – always get raw, unsalted cashews when you’re using them in sauces. These are usually in the produce or bakery section of most grocery stores for whatever reason. I rarely find raw, unsalted cashews in the aisle with the other nuts. If you are allergic to cashews, you can omit them from this recipe. The cashews are used to make the sauce more creamy, but if you don’t use them, it will still taste great!
- Soy Milk – this is my go-to non-dairy milk for creamy sauce recipes. It has a nice neutral flavor, is nice and creamy, and also has a great amount of protein per calorie. If you want to sub out a different non-dairy milk, I would choose Oat. Note that subbing out the soy milk could change the calories/macros from the ones listed in this recipe.
- Nutritional Yeast – this is the perfect ingredient to add cheesy, savory flavors to vegan recipes! This is a shelf stable ingredient you can find at most stores, but you can also buy it online. Some of my favorite brands are Bob’s Red Mill, Bragg’s and Frontier.
- Garlic Paste – I love fresh garlic, but garlic paste is an easy and quick way to get a really nice, mellow garlic flavor in your sauce without messing around with raw garlic. If you’d rather use fresh garlic, I totally get that; feel free!
- Apple Cider Vinegar – vinegar is a great thing to add to cheesy sauces to get that sharpness that dairy cheeses have. If you don’t have ACV, you can sub it out for a different subtle vinegar like White Wine Vinegar or Rice Vinegar.
- White Miso Paste – this adds a really nice umami flavor to the sauce which works really well with the mushrooms.
- Onion powder, garlic powder, basil, oregano – I think these spices work really well in this recipe.
- Salt – adjust to your tastes.
Other Stuff
- Oyster Mushrooms – if you don’t have Oyster Mushrooms, other mushrooms would work just as well! We love all mushrooms here 🙂
- Red Lentil Spaghetti – this is my go-to pasta because it has a lot of protein! It’s also gluten-free! If you aren’t into red lentil pasta, you could use any pasta you like. Just keep in mind, this can change your calories/macros from what is listed in the recipe.
Instructions
- First up – preparing the cashews! Since we’re using raw cashews, we have to soften them. We have two options – let them soak in water overnight or put them in boiling water for 10 – 20 minutes. This is a massively important step for making sure the cashews blend well and the sauce turns out creamy. If you don’t have a high-powered blender, you may want let them soak in water for longer so that they get even more soft.
- Boil a pot of water and cook the pasta of your choice per the package instructions.
- Wash and slice the mushrooms.
- In a blender, blend together the cashews, soy milk, extra firm silken tofu, nutritional yeast, apple cider vinegar, white miso paste, onion powder, garlic powder, oregano, basil and salt. Keep the blender running until the sauce is smooth and well-mixed.
- In a medium-heat pan, saute the sliced mushrooms until the liquid has been cooked out of them. This should take somewhere around 5 – 10 minutes.
- Add the pasta sauce to the pan with the cooked mushrooms, and cook on low-heat for another 5 minutes or so.
- Add in your cooked noodles and stir everything together!
Silly Little Haiku
Pink Oyster Mushrooms
There are no oysters in them
Why are they called that?
Author
Protein Deficient Vegan
