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May 28, 2020

Oil-Free Vegan Spinach-Mushroom Pasta

Oil-Free Vegan Spinach-Mushroom Pasta is an easy pasta dish. Sauté spinach and mushrooms and stir them into pasta for a quick, healthy dinner.

Oil-Free Vegan Spinach-Mushroom Pasta

Sometimes, the simpler something is the better it is. This is definitely the case with this pasta dish.

Honestly, I didn't even "develop" this recipe. One day I wanted pasta and I cooked up some spinach and mushrooms to go with. I found myself making the recipe over and over again.

It's not complicated. It takes literally 10 minutes to make. And it's pretty healthy, especially if you choose a good pasta.

Is pasta healthy?

I used to avoid pasta, thinking that it wasn't healthy. Or it just wasn't "worth it" for me to eat. But my perspective has shifted! There are so many ways to make pasta healthy.

First, think about portion sizes. A serving of pasta is about 2 ounces dry. Now, I'm not suggesting that you should measure out how much pasta you're eating every time you eat. BUT it might be a good idea to measure it once so you can see visually how much a serving is. You can eyeball it after that!

You can also think about what kind of pasta you're buying. Personally, I love eating chickpea pasta It's pasta that's made from chickpeas instead of flour. It's great if you want a gluten-free option or if you just want some extra protein and fiber in your pasta. Chickpea pasta is like a secret way eating beans!

There's also pasta made from other types of beans, like black beans, lentils, or edamame. Brown rice pasta is another option!

Another way to make pasta healthy is pairing it with healthy foods for a well-balanced meal. That's exactly what I did with this Oil-Free Vegan Spinach-Mushroom Pasta recipe. When you add vegetables, you're getting some of the nutrients that the pasta isn't providing.

Specifically, you're adding fiber to your plate, which will help you properly digest the pasta. Pasta with veggies won't spike your blood sugar as quickly as plain pasta.

It doesn't have to be complicated though. Like I said, this pasta dish is super quick and easy!

Oil-Free Vegan Spinach-Mushroom Pasta

Oil-Free Vegan Spinach-Mushroom Pasta Ingredients

  • Gluten-Free Pasta: As I mentioned above, you have tons of pasta options. Chickpea linguine is my go-to!
  • Sliced Mushrooms: I like to buy my mushrooms pre-sliced because it makes the prep easier.
  • Raw Spinach: Raw is best for this recipe, because we'll just barely cook it. That way it's still slightly crisp.
  • Garlic: I've been loving pre-roasted garlic from Fresh Thyme. But raw garlic works well too.
  • Vegetable Broth: Instead of oil, we'll sauté the mushrooms, spinach, and garlic in veggie broth.
  • Salt, Pepper, & Red Pepper Flakes: The red pepper flakes really give this dish a kick. If you don't like spice, leave them out.

How to make Oil-Free Spinach-Mushroom Pasta

Step 1. Start by cooking the pasta. Each brand/type of pasta has different cooking instructions, so cook the pasta according to the directions on the package.

Step 2. Meanwhile, heat a tablespoon of vegetable broth in a sauté pan. Add the mushrooms and cover for 3 minutes, until the mushrooms are tender.

Step 3. Add the spinach and garlic. Cover again for 1-2 minutes, until the spinach is just wilted. You want the spinach to still have a bright green color.

Step 4. When the pasta is cooked, drain. Add combine the pasta and spinach-mushroom mixture. Sprinkle with salt, pepper, and red pepper flakes. Enjoy!

Oil-Free Vegan Spinach-Mushroom Pasta

Recipe Prayer

Thank you God for loving us. Thank you for each gift you give us. Bless this food. Amen.

Related Recipes

If you're looking for other yummy pasta recipes check out Plant-Based Pad Thai for an Asian-inspired dish or Vegan Pasta Salad Salad for a fun summery twist on pasta salad.

Tried this recipe?

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Oil-Free Vegan Spinach-Mushroom Pasta

Oil-Free Vegan Spinach-Mushroom Pasta is an easy pasta dish. Sauté spinach and mushrooms and stir them into pasta for a quick, healthy dinner.

Author:

Elizabeth

Serves:

1

Prep:

5

min

cook:

10

min

total:

15

min

Ingredients

  • 2 Ounces Gluten-Free Spaghetti/Linguine
  • 2 Ounces Sliced Mushrooms
  • 2 Ounces Raw Spinach
  • 1 Clove Garlic, chopped
  • 2-4 Tablespoons Vegetable Broth, for cooking
  • Salt, Pepper, & Red Pepper Flakes, to taste

Instructions

  1. Cook the pasta according to the package directions.
  2. Meanwhile, heat a tablespoon of vegetable broth in a saute pan. Add the mushrooms and cover for 3 minutes, until the mushrooms are tender. Add the spinach and garlic. Cover again for 1-2 minutes, until the spinach is just wilted.
  3. When the pasta is cooked, drain. Add combine the pasta and spinach-mushroom mixture. Sprinkle with salt, pepper, and red pepper flakes. Enjoy!

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January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography