Creamy Garlic Mushroom Pasta (Vegetarian)

Creamy Garlic Mushroom Pasta (Vegetarian)

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Prepration Time
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Total Time
  • 10 minutes
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
  • 20 minutes
Total Time
  • 30 minutes
Serving
  • 4 People

Ingradients

  • 12 oz spaghetti, fettuccine, or penne pasta (gluten-free if needed)
  • 2 tbsp olive oil
  • 1 cup sliced mushrooms (cremini, button, or shiitake)
  • 4 cloves garlic, minced
  • ½ cup heavy cream (or coconut cream for vegan option)
  • ½ cup grated Parmesan cheese (or nutritional yeast for vegan option)
  • Salt and black pepper to taste
  • ¼ tsp nutmeg (optional, enhances creaminess)
  • Fresh parsley or chives for garnish
  • Red pepper flakes (optional, for heat)

Directions

      Cook the Pasta:

    • Bring a large pot of salted water to a boil.
    • Cook pasta according to package instructions until al dente. Drain and set aside.

      Sauté Mushrooms & Garlic:

      • In a large skillet over medium heat, heat olive oil.
      • Add garlic and cook for 1 minute until fragrant.
      • Add mushrooms and sauté for 6–8 minutes until golden and tender.

        Make the Sauce:

        • Pour in cream (or coconut cream) and stir well.
        • Simmer for 5–7 minutes until sauce slightly thickens.
        • Stir in Parmesan cheese (or nutritional yeast), salt, pepper, and nutmeg.

          Combine:

          • Add cooked pasta to the pan and toss until coated in the creamy mushroom sauce.

            Serve:

            • Garnish with fresh herbs and red pepper flakes if desired. Serve warm.

Pros:

  1. Creamy Without Cream: Mushrooms give a rich texture even with lighter substitutions.
  2. Meatless & Filling: Great vegetarian protein source from mushrooms and cheese.
  3. Quick & Easy: Ready in under 30 minutes—perfect for weeknight dinners.
  4. Comfort Food Vibe: Rich and satisfying without being overly heavy.
  5. Nutrient-Dense: Provides potassium, B-vitamins, and immune-boosting compounds from mushrooms.

Cons:

  1. High in Saturated Fat (with dairy): May not be ideal for heart health unless modified.
  2. Not Low-Carb Friendly: Contains pasta; use zucchini noodles for keto/low-carb version.
  3. May Be Too Rich for Some Palates: The creaminess might feel heavy for lighter eaters.
  4. Contains Allergens: Dairy and gluten unless substituted.
  5. Mushroom Sensitivity: Not suitable for those who dislike or are allergic to mushrooms.

Suitable for Aged People?

Yes, this Creamy Garlic Mushroom Pasta is generally suitable for aged individuals due to:

  • Soft Texture , making it easy to chew and digest.
  • Good Source of Protein and Calcium , supporting bone and muscle health.
  • B-Vitamins from Mushrooms , which support brain and nerve function.

However:

  • Heart Health Considerations: Should be enjoyed in moderation by those watching saturated fat or sodium intake.
  • Digestive Sensitivity: May be too rich for seniors with sensitive digestion.
  • Appetite Appeal: Mild flavor can be enhanced with herbs or additional seasoning for better enjoyment.

Tip: Use whole grain pasta, low-fat cream cheese instead of heavy cream, and reduce salt for a heart-friendlier version.

 Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Heart Disease: High in saturated fat and cholesterol.
  2. Lactose Intolerant Individuals: Contains Parmesan cheese and cream unless substituted.
  3. Gluten Allergy / Celiac Disease: Regular pasta contains gluten; use gluten-free pasta instead.
  4. Low-Carb Dieters (standard version): Too many carbs unless modified with veggie noodles.
  5. Those with Mushroom Allergies: Not safe for people allergic to fungi.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
400
Total Fat
16g
20%
Saturated Fat
8g
40%
Cholesterol
40mg
13%
Sodium
300mg
13%
Total Carbohydrate
50g
18%
Dietary Fiber
3g
11%
Total Sugars
3g
Protein
12g
24%
Vitamin A
200 IU
4%
Vitamin C
5mg
6%
Calcium
200mg
15%
Iron
2mg
11%
Potassium
350mg
10%