When you first become vegan or WFPB (whole foods plant based), it may seem difficult to create a vegan creamy mushroom pasta sauce.
But I promise you it isn’t.
And whether or not you’ve been vegan for years, this creamy mushroom pasta recipe’s going to become a life-saviour: a time-saving treat that can be whipped up in no time after a busy day at work.
And for anyone who’s decided to cut out cooking in oil, that might also bring with it some questions.
But I promise you, switching over to wfpbno is easy and tasty – once you get the hang of it.
It’s just a learning curve – a bit like hiking up a humongous hill: you can’t see anything until you suddenly glimpse the spectacular view over the horizon.
This way of eating is like that spectacular view from the top. You (and your taste buds) just need to make the transition.
Food never tasted so delicious.
Table of Contents
Why No Oil?
We’ve all heard how healthy olive oil is, and we all know how amazingly tasty it is, so why cut it out?
This was something that took me a long time to get my head around, but once I’d experimented with it (initially just for a month’s challenge), I realised that this was absolutely right for me.
I prefer eating this way now.
And I was an olive oil addict! But let me explain why. . .
Sure, olive oil still has a place in my heart (and in my kitchen), but not in my cooking.
Having said that, if I had to cook with oil, I would still use olive oil as my go-to. There’s lots of controversy about how dangerous it is to cook with oil, and two sides of the argument as to whether olive oil specifically is safe to heat up or not.
Some people suggest we should avoid olive oil for cooking because of its low smoking point.
But I’m a fan of olive oil and I believe it’s the better of the two evils when comparing to other types of oil.
So now that’s out of the way, why would I cut it out?
Nutritional Value Vs Calories When Cooking with Oil
When you stop and think about the calorific vs nutrient value of the oil you’ve used in your cooking it’s quite shocking.
For example, eating a simple cabbage stir-fry will bring you way more calories from the oil than from the veggies.
So that makes oil ten times as fattening as cabbage!
And what about the nutrients? The (debatable) nutritional benefits of olive oil get destroyed in the heating process!
We’re not going to get into the details of the structure of oil and how it changes when it’s cooked, but it you haven’t already heard about that, you can check it out on the web.
You’ll find plenty of different opinions around the topic. Here’s a study about the health risks of cooking in vegetable oil
How to Make the Easiest Most Delicious Vegan Creamy Mushroom Pasta
Personally, this is one of those base-recipes you keep up your sleeve for those moments when you need something fast, easy, cheap and popular.
Everybody likes this dish.
And it’s easy.
The basic method is to cook the sauce in a frying pan while the pasta’s boiling in a saucepan. The whole meal can be ready in 20 minutes.
Of course the other way to make creamy mushroom pasta is to have some leftover garlic mushrooms in the fridge and use them as the base for this sauce.
Key Ingredients for Vegan Creamy Mushroom Pasta
The most essential ingredients for this dish are mushrooms, garlic, vegan cream, soy sauce and white wine.
The mushrooms and garlic are the base flavour and the white wine gives it its special tangy flavour at the end.
You could literally make this meal with just those 5 ingredients, and you’ll still have a tasty meal (plus the salt and pepper of course).
I like to add other ingredients: tomatoes and a green veggie like spinach or broccoli plus a packet of chopped tofu for a bit of added protein (or serve it on the side, because I’m a tofu addict).
You can also air-fry some courgette and add that to the party.
The vegan cream can be from a shop or you could make it yourself by blending softened cashews with water until you get a creamy consistency.
Making Cooking WFPB Simple
Some of the most common things I hear about eating healthy food are that it’s complicated to make delicious vegan meals, it’s time consuming, or it’s expensive.
I can tell you that none of those things needs to be true.
You can make it as complicated as you like, or as simple as you like.
With this recipe for example, you can literally throw some mushrooms and garlic into a pan to cook.
Then add some white wine, gluten free kecap manis and vegan cream. Boost with some extra water to give more creamy sauce and pour over your pasta.
How easy can it get?
Other Quick Recipes You Might Like
So if you’re interested in cooking simple, cooking healthy, and cooking fast, here are some other suggestions for you.
- Protein-packed vegan pea soup recipe – 3 main ingredients, cheap, nutritious & ready in 15 minutes.
- 15 easy homemade vegan snacks – who doesn’t rush round looking for a tasty snack sometimes? These 15 snacks are all quick and easy to make without being expensive.
- The all-time best vegan meal ever, the vegan buddha bowl! – You can NEVER get bored of a vegan bowl! So many options of what to put in it, so many ways to prepare it and soooo easy and cheap. Make some quinoa/rice/beans in advance and add them to your dish on a daily basis.
Recipe for Vegan Creamy Mushroom Pasta
5 Ingredient Vegan Creamy Mushroom PastaCourse: Main courseCuisine: Vegan, Gluten free, WFPB, WFPBNODifficulty: Simple
Easy, healthy and delicious creamy mushroom sauce
6-8 large mushrooms
6 plum tomatoes
2-3 cloves garlic
1 individual carton of vegan cream (or make your own cashew cream)
1/2 cup dry white wine
1 tablespoon sweet soy sauce (gluten free)
Fresh or dried parsley
salt and ground black pepper
- Optional extra ingredients
1 bag spinach or 1 head of broccoli broken into small spears, pre-cooked
1 air-fried sliced courgette (sprinkle salt on the raw courgette before air-frying)
1/2 teaspoon chilli powder
1 packet of tofu cubed small
1 red pepper
- For the sauce
- Set a frying pan on to a medium high heat to heat it up before adding the ingredients.
- Crush the garlic directly into the hot pan and reduce the heat to medium.
- Add the sliced mushrooms and stir to mix with the garlic. (Add the sliced red pepper now if using.)
- Cook for a few minutes before adding salt and freshly ground black pepper (and chilli if using). If necessary, add a tablespoon of water. (The mushrooms will begin to release their own liquid after a few minutes.)
- Add the freshly chopped parsley or pour on the dried parsley.
- When the mushrooms are cooked but not losing their shape/size, add the chopped tomatoes and cook for another 5 minutes on a high heat until they begin to lose their shape.
- If using (pre-cooked) spinach or broccoli, add them to the pan when the tomatoes are ready.
- Pour in the tablespoon of gluten free sweet soy sauce (ketcap manis) and the white wine and cook for a minute.
- If using the optional tofu, add now to absorb some of the flavour of the soy sauce.
- Pour in the vegan cream.
- Add extra water to create a more saucy consistency.
- Serve with nutritional yeast
- For the (gluten free) Pasta
- Set a pan of water to boil while you prepare the sauce
- When it’s boiling, add the pasta and salt to the water
- Boil according to the instructions on the packet but be careful not to let it overcook.
- Taste to check and drain the pasta when it’s cooked al-dente
- Creamy vegan mushroom pasta recipe – so quick, easy and versatile. Use it when you want to whip up a fast and easy meal for the family.
- Add extra ingredients as you like. Include tofu for extra protein.
- If you cook it in advance, don’t mix the pasta with the sauce until you’re ready to eat.
I hope you enjoy making this simple but tasty vegan no oil sauce.