This low protein pasta ticks all the boxes for plant-based comfort food. Pair it with a low potassium salad for added fiber and a deliciously satisfying meal.
Recipe developed Clarissa Paimanta, RD tested by Cassandra Floyd, MS, RD, LDN.
- 8 oz gluten free rotini
- 1 small onion, diced
- 3 cloves garlic, minced
- 14 oz mushrooms, sliced
- 3 tablespoons avocado oil
- 1 tablespoon fresh thyme (or 1 tsp dried)
- 3 tablespoon all purpose flour
- 1 1/2 cups low sodium vegetable broth
- 2 teaspoons low sodium soy sauce or tamari
- 1–2 tablespoons nutritional yeast
- ¼ teaspoon salt and pepper each, to taste
- Optional seasonings: ¼ teaspoons red pepper flakes and 1 teaspoon balsamic vinegar
- ¼–½ cup unsweetened coconut milk yogurt
- ¼ cup parsley, chopped
1. Bring a pot of water to a boil over high heat. Cook rotini per package directions. Once pasta is cooked, reserve ½ cup of the pasta water and drain.
2. Meanwhile, prepare vegetables: dice the onion, mince the garlic, and slice the mushrooms.
3. Heat avocado oil in a skillet over medium heat. Add diced onion and cook while stirring until translucent and soft, about 2 minutes. Then add garlic, mushrooms, and thyme, and cook for 3-5 minutes until the mushrooms are tender.
4. Add flour and cook while mixing for about 1 minute to get rid of the raw flour taste.
5. Add vegetable broth slowly and in batches, a few tablespoons at a time, while stirring thoroughly with a whisk to create a thick paste. Make sure all the broth is incorporated before you add more broth. As the flour paste is loosened, you can eventually add more broth at a time while stirring to prevent any lumps. Once broth is incorporated bring sauce to a boil to thicken, then reduce heat to a simmer and cook while stirring frequently for about 5 minutes. You are looking for a smooth, velvety sauce.
6. Season with soy sauce, nutritional yeast, salt, and pepper to taste. Optionally add red pepper flakes for spice and balsamic vinegar for more tart, keeping in mind that your yogurt of choice may already be tart.
7. Add the yogurt and the drained pasta and toss to combine. If the sauce is too thick, add some of the reserved pasta water to thin it out. Adjust seasoning as needed.
8. Remove from the heat and garnish with chopped parsley. Serve immediately.
Higher calorie: Use a mixture of vegetable broth and canned coconut milk for your sauce. Keep in mind that this will add on some potassium.