Vegetable Mushroom Pasta is considered one of the most delicious and healthiest recipes suitable for all family members, as it combines great taste and nutritional benefits. The recipe contains mushrooms rich in vitamins such as B and D, and minerals like selenium, which boost immunity and skin health. It also includes onions and garlic, known for their antioxidant properties, along with olive oil, which promotes heart health. Soy milk completes the meal by adding calcium and plant-based protein, making it an ideal choice for those following a plant-based diet or looking for a complete and nutritious meal. Whether you're looking for a quick and easy meal or want to try a new recipe, vegetable mushroom pasta will be a great option that meets all expectations.
Ingredients:
- 1 onion
- Olive oil
- 250 grams of mushrooms
- 2 cloves of garlic
- Soy milk (or any other flavor)
- 250 grams of boiled pasta
- Half a cup of water
- Salt and pepper
Preparation Method:
- In a pan, add a drizzle of olive oil.
- Add the chopped onion and garlic.
- Add the sliced mushrooms.
- Add half a cup of water and sauté them well.
- Add one cup of milk.
- Add a pinch of salt and black pepper.
- Add the boiled pasta.
- Let it cook for 5-7 minutes until everything is well mixed.
Note: This recipe is suitable for vegetarians and those who enjoy healthy dishes, but it is not suitable for those with a mushroom or gluten allergy.
Health Benefits of the Ingredients:
- Onion: Rich in antioxidants like quercetin, which helps reduce inflammation and improve heart health. It also contains Vitamin C, which boosts the immune system.
- Olive Oil: Contains healthy unsaturated fats and omega-3 fatty acids, which help improve heart health and reduce harmful cholesterol levels in the body.
- Mushrooms: A good source of vitamins like B and D, which support nerve and bone health. They also contain antioxidants that fight free radicals and strengthen the immune system.
- Garlic: Known for its antibacterial and antiviral properties, garlic helps reduce blood pressure and lower harmful cholesterol levels, promoting heart health.
- Soy Milk: Contains plant-based protein and calcium, which help build and maintain strong bones. It is also a good source of fiber, aiding digestion.
- Boiled Pasta: A good source of carbohydrates that provide energy to the body. It can be part of a balanced diet when consumed in moderation.
- Water: Essential for hydrating the body and ensuring proper organ function. It also helps improve digestion and metabolism.
Nutritional Values and Calories:
-
Boiled Pasta (250g):
- Calories: About 220 kcal
- Carbohydrates: About 45-50g
- Protein: About 7-8g
- Fat: About 1-2g
- Fiber: About 2-3g
-
Mushrooms:
- Calories: Varies depending on the type and quantity, but they contain good amounts of protein and fiber with few calories.
-
Soy Milk (1 cup):
- Calories: About 80 kcal
- Protein: About 7-8g
- Carbohydrates: About 4-5g
- Fat: About 4-5g
- Fiber: About 1g
-
Olive Oil (drizzle):
- Calories: About 40 kcal
- Fat: About 4.5g
-
1 Chopped Onion:
- Calories: About 40 kcal
- Carbohydrates: About 9-10g
- Protein: About 1-2g
- Fiber: About 1-2g
-
2 Cloves of Garlic:
- Calories: About 10 kcal
Note: Nutritional values may vary depending on the brand and preparation method of the ingredients.
