- May 7, 2022
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Easy
- Prep Time20 min
- Cook Time20 min
A single serving of vegan mushroom pasta recipe provides 288 kcal. I have made this mushroom pasta without cream. Let’s see how to make mushroom Pasta without cream.
Admittedly, this recipe is one of the tangiest and most tasty dishes I love. You can have this pasta bowl even when not on a diet. It is nutritionally dense, provides fewer calories, and sits under 300 kcal.
Pasta is a regular cereal made of wheat or rice and high in carbs. We have limited its use to just 33 grams. Hence the overall calorie intake is limited.
Mushrooms are low in calories, fats and sodium. Further, mushroom has been a part of the human diet for ages as it offers a unique taste and healthful benefits. Mushrooms are also cholesterol-free and gluten-free.
Besides, mushrooms are a good source of several bioactive compounds, minerals, essential vitamins and fit well in the healthy eating strategy. Mushrooms are rich sources of ergothioneine and glutathione, powerful antioxidants that reduce the risk of chronic diseases & mortality.
Highlights of vegan mushroom pasta without cream
- Firstly, a single serving of mushroom pasta provides less than 300 kcal. Furthermore, this recipe is a one-pot meal. You can add this vegan pasta to your weight loss diet.
- Secondly, the mushroom pasta is made without any cream. Hence this recipe can be considered by vegan people and those with lactose intolerance.
- Thirdly, the vegan mushroom pasta recipe is low in carbs and high in protein and provides nearly 255 of a day’s protein for women under 300 kcal.
- Fourthly, the vegan mushroom pasta recipe without cream contains a high amount of fibre. Adult males get around 30% of the day’s fibre requirement in a single serving.
- Further, I have used less oil in making this mushroom pasta; hence the actual fats content is just 10% of a male’s DRI.
- In addition, the vegan mushroom pasta is also high in vitamin B6 (42%), B7 (77%), B9 (20%) and Vitamin C (77%).
- Moreover, the pasta is also high in minerals like chromium (90%), potassium (20%), manganese (26%), copper (35%) and phosphorus (33%)
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Best time to take vegan mushroom pasta without cream
Since the vegan mushroom pasta without cream is a one-pot meal high in protein and fibre. You can have this pasta for dinner. You will feel full despite consuming fewer calories. You can also check the recipe of Mushroom paneer stir fry here.
Vegan mushroom pasta nutrition compared with male-female DRI (Dietary Reference Intake)
Serving size: 1 vegan mushroom pasta without cream
Calories in vegan mushroom pasta
a. Calories in vegan mushroom pasta are 287.83 kCal; around 14.39 % of male DRI of 2000 kCal. Further, it can attain 19.19 % of female DRI of 1500 kCal.
b. Protein forms 19.59 % of the calories.
c. Carbs form 57.05 % of the calories in vegan mushroom pasta.
d. Fats form 20.82 % of the calories.
Macros in vegan mushroom pasta
a. Protein in vegan mushroom pasta – 14.1 gm, roughly 18.80 % of male DRI of 75 gm. Also, it can complete 25.07 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in vegan mushroom pasta – 41.05 gm, approximately 14.93 % of male DRI of 275 gm. Moreover, it can achieve 19.90 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in vegan mushroom pasta – 6.66 gm, nearly 9.99 % of male DRI of 66.67 gm. In comparison, a woman gets 13.32 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. Fibre in vegan mushroom pasta – 11.2 gm, about 29.47 % of male DRI of 38 gm. On the other hand, females get 44.80 % of female DRI of 25 gm.
e. Soluble Fibre – 2.06 gm, roughly 20.60 % of male DRI of 10 gm. Additionally, females will get 20.89 % of female DRI of 9.86 gm.
f. Total Free Sugar – 6.3 gm, which is not only 10.50 % of male DRI of 60 gm but also 12.60 % of female DRI of 50 gm.
Vitamins in vegan mushroom pasta
a. Vitamin A – 13.74 mcg, around 1.53 % of male DRI of 900 mcg. Furthermore, women can get 1.96 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.12 mg, roughly 10.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 10.91 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.13 mg, approximately 10.00 % of male DRI of 1.3 mg. Besides, women also get 11.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.98 mg, nearly 12.38 % of male DRI of 16 mg and 14.14 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.55 mg, about 42.31 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 23.35 mcg, approximately 77.83 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 81.35 mcg, around 20.34 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 69.57 mg, approximately 77.30 % of male DRI of 90 mg. Further, it is 92.76 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 42.41 mcg, nearly 848.20 % of DRI of 5 mcg for males and females.
j. Alpha-tocopherol (Vitamin E) – 0.11 mg, about 0.73 % of DRI of 15 mg for males and females.
k. Vitamin K – 41.57 mcg, around 34.64 % of male DRI of 120 mcg and 46.19 % of female DRI of 90 mcg.
Minerals in vegan mushroom pasta
a. Calcium – 64.49 mg, roughly 6.45 % of DRI of 1000 mg for males and females.
b. Phosphorus – 234.79 mg, approximately 33.54 % of DRI of 700 mg for males and females.
c. Iron – 1.34 mg, nearly 16.75 % of male DRI of 8 mg and 7.44 % of female DRI of 18 mg.
d. Magnesium – 62.04 mg, about 15.51 % of male DRI of 400 mg and 20.01 % of female DRI of 310 mg.
e. Copper – 320 mcg, around 35.56 % of DRI of 900 mcg for males and females.
f. Manganese – 0.61 mg, roughly 26.52 % of male DRI of 2.3 mg and 33.89 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, approximately 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.86 mg, nearly 7.82 % of male DRI of 11 mg. At the same time, women get 10.75 % of female DRI of 8 mg.
i. Chromium – 31.5 mcg, about 90.00 % of male DRI of 35 mcg. Besides, women too get 126.00 % of female DRI of 25 mcg.
j. Selenium – 0.44 mcg, around 0.80 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 940.4 mg, around 20.01 % of DRI of 4700 mg for males and females.
m. Sodium – 22.87 mg, roughly 1.52 % of DRI of 1500 mg for males and females.
n. Omega 3 – 24.82 mg, approximately 4.14 % of DRI of 600 mg for males and females,
o. Omega 6 – 2043.39 mg, not only 340.57 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of vegan mushroom pasta are approximate and may have variance.
Ingredients of Vegan Mushroom Pasta
This vegan mushroom pasta recipe is my favourite recipe. It is delicious and gives a sense of fullness.
To make this recipe, I am taking here 200 gm mushroom, one medium size onion, one medium size capsicum, garlic finely and green chilli.
Wash all the vegetables and chop them. Chop the garlic finely.
Now take 33 gm pasta.
Take a pan, add 1 cup water, and cook pasta for 8 - 9 minutes.
Once pasta is cooked, strain the water and separate the cooked pasta.
Take a pan; I am using here clay pot, you can use any pan.
Clay pots are best for cooking vegetables, as, in clay pots, we cook food on slow flame; if we cook food in slow flame, it retains the maximum nutrition.
Add 1 tsp oil to the clay pot.
Now add chopped green chilli.
Add finely chopped garlic; fry for 3 - 4 min.
Then add chopped onion; fry it for 2 min.
Now add chopped mushroom.
Add turmeric powder.
Add coriander powder and salt. Mix well, cover it and cook for 5 - 8 min.
There is no need to add water while cooking as mushroom contains lots of water, it will cook quickly.
Now add cooked pasta.
To enhance the taste of the mushroom pasta, I am adding one pack of Maggi masala magic.
Check if salt is required and use it as per taste.
Cook for 2 - 3 min.
Our healthy mushroom pasta is ready to serve.
We can have mushroom pasta with salad.
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