Ingredients
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For the creamy sauce:
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1 cup (120g) cooked whole wheat pasta spirals or brown rice spaghetti
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2 tablespoons (30ml) olive oil
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2 cloves garlic, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon smoked paprika
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1/4 teaspoon red pepper flakes (optional)
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1/4 cup (60g) unsweetened plain almond milk yogurt
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1/4 cup (60g) low-fat canned coconut milk
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Salt to taste
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Freshly ground black pepper
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For the mushroom mixture:
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1 large portobello mushroom cap, roughly chopped
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2 medium button mushrooms, sliced
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2 tablespoons (30ml) olive oil
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1 small onion, thinly sliced
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1/4 teaspoon salt
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1/4 teaspoon freshly ground black pepper
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For the fermented cauliflower and chickpea crunch:
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1 head cauliflower florets
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1 can (15oz/425g) chickpeas, drained and rinsed
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2 tablespoons (30ml) olive oil
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1 tablespoon apple cider vinegar
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1/4 teaspoon salt
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1/4 teaspoon freshly ground black peper
Directions
Sub_title: A Spicy, Gluten-free, Kid-friendly, Low-carb, Whole Foods Plant-based Dish from India
Ingredients:
For the creamy sauce:
* 1 cup (120g) cooked whole wheat pasta spirals or brown rice spaghetti
* 2 tablespoons (30ml) olive oil
* 2 cloves garlic, minced
* 1/2 teaspoon ground cumin
* 1/2 teaspoon smoked paprika
* 1/4 teaspoon red pepper flakes (optional)
* 1/4 cup (60g) unsweetened plain almond milk yogurt
* 1/4 cup (60g) low-fat canned coconut milk
* Salt to taste
* Freshly ground black pepper
For the mushroom mixture:
* 1 large portobello mushroom cap, roughly chopped
* 2 medium button mushrooms, sliced
* 2 tablespoons (30ml) olive oil
* 1 small onion, thinly sliced
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper
For the fermented cauliflower and chickpea crunch:
* 1 head cauliflower florets
* 1 can (15oz/425g) chickpeas, drained and rinsed
* 2 tablespoons (30ml) olive oil
* 1 tablespoon apple cider vinegar
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black peper
Instructions:
1. Cook the pasta according to package directions until al dente, drain well and set aside.
2. Meanwhile, combine the almond milk yogurt, coconut milk, garlic, cumin, paprika, and red pepper flakes (if using) in a blender. Blend on high speed until smooth and creamy, stopping to scrape down the sides as necessary.
3. Heat the olive oil in a large skillet over medium heat. Add the onions and saute until softened, about 5 minutes.
4. Add the mushroom mixture to the pan and cook, stirring occasionally, until the liquid has evaporated and the mushrooms are tender, about 10 minutes.
5. In another bowl, toss the cooked pasta with the creamy sauce. Divide the pasta between two plates and top each serving with 1/4 of the mushroom mixture.
To prepare the fermented cauliflower and chickpea crunch:
6. Add the cauliflower florets, chickpeas, olive oil, apple cider vinegar, salt, and pepper to a mixing bowl. Toss everything together until combined.
7. Transfer the mixture to a baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden brown and crispy.
To serve:
8. Sprinkle the roasted cauliflower and chickpea crunch evenly over the top of the pasta. Serve immediately.
Serves 2 as a main course or 4 as a side dish.
Difficulty: Easy
Nutrition Information per serving (without adding any additional seasoning):
Calories: 300kcal
Carbohydrates: 50g
Protein: 10g
Fat: 10g
Saturated Fat: 1g
Polyunsaturated Fat: 7g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 150mg
Potassium: 300mg
Fiber: 7g
Sugar: 3g
Vitamin A: 150% of the Daily Value
Steps
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1
Done
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Cook the pasta according to package directions until al dente, drain well and set aside. |
|
2
Done
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Meanwhile, combine the almond milk yogurt, coconut milk, garlic, cumin, paprika, and red pepper flakes (if using) in a blender. Blend on high speed until smooth and creamy, stopping to scrape down the sides as necessary. |
|
3
Done
|
Heat the olive oil in a large skillet over medium heat. Add the onions and saute until softened, about 5 minutes. |
|
4
Done
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Add the mushroom mixture to the pan and cook, stirring occasionally, until the liquid has evaporated and the mushrooms are tender, about 10 minutes. |
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5
Done
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In another bowl, toss the cooked pasta with the creamy sauce. Divide the pasta between two plates and top each serving with 1/4 of the mushroom mixture. |
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6
Done
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Add the cauliflower florets, chickpeas, olive oil, apple cider vinegar, salt, and pepper to a mixing bowl. Toss everything together until combined. |
|
7
Done
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Transfer the mixture to a baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden brown and crispy. |
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8
Done
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Sprinkle the roasted cauliflower and chickpea crunch evenly over the top of the pasta. Serve immediately. |
