Yes, You Can Have Pasta!
When you got diagnosed with diabetes, I bet you didn’t think that pasta would be able to be on your regular menu rotation. What a treat to find out that it absolutely can be! Especially when you load it up with fiber-rich vegetables and choose 100% whole grain (or legume) noodles as we do here, there’s no reason to fear a big bowl of pasta. Comfort food can be healthy, and this recipe is proof of that!
Eat Your Edamame, Ladies and Gents
Soy has gotten a bad rap over the years, but the truth is it’s one of the most misunderstood superfoods out there. Contrary to outdated myths, soy doesn’t mess with your hormones; in fact, it contains phytoestrogens that can actually protect against hormone-related cancers like breast and prostate cancer. Whole soy foods like edamame (young soybeans) are packed with fiber, protein, and antioxidants, making them ideal for steady blood sugar and long-term health.
Mushrooms
Mushrooms are a highly nutritious food that can also be used for medicinal purposes, and have been used in Chinese medicine and other Eastern countries dating back many years. Western countries like America are starting to catch on, and you might have noticed that mushroom-based supplements, drinks, tonics, and the like are popping up everywhere lately.
Mushrooms are low in calories and high in vitamins, minerals, and other compounds that provide a wide range of health benefits, with many mushrooms having anticarcinogenic, antiviral, antioxidant, and anti-inflammatory properties. A 2022 literature review of 100 studies found that mushrooms can help prevent or reverse the development of insulin resistance.
Mushrooms add a hearty texture to meals that some describe as ‘meaty’ due to the dense and chewy consistency. Their umami-rich flavor provides an earthy, savory base, while they are also great at absorbing other flavors, making them a versatile ingredient that can easily enhance a meal. Mushrooms are a classic vegetable to add to pasta, especially in a creamy dish like this one!
Creamy Edamame & Mushroom Pasta
Ingredients
- 1 1/2 cups (210g) Brown Rice Macaroni, cooked - About 3 oz dry pasta, or 1/4 of an 11-oz box
- 1 cup (72g) Mushrooms, sliced - About 5 medium cremini mushrooms
- 1 cup (240g) Unsweetened Almond Milk - About 1/4 of a 32-oz carton
- 2 tsp (4g) Onion Powder - Available in spice jars
- 1 tsps (2g) Garlic Powder - Available in spice jars
- 1/4 cup (20g) Nutritional Yeast - About 1/6 of a 4-oz bag
- 1 cup (134g) Frozen Peas - About 1/4 of a 16-oz frozen bag
- 1 cup (155g) Frozen Edamame - About 1/3 of a 12-oz frozen bag, shelled
- 2 cups (60g) Baby Spinach, chopped - About 1/5 of a standard 10-oz clamshell container
Instructions
- Bring a large pot of water to a boil and cook brown rice pasta as per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking.
- Meanwhile, heat a little water in a large skillet over medium heat. Add mushrooms and cook until soft. Set mushrooms aside.
- In the same saucepan over medium heat, add almond milk, onion powder, garlic powder, and nutritional yeast. Bring to a boil, whisking occasionally.
- Reduce heat and let simmer for 15 minutes, stirring occasionally until the sauce becomes thicker.
- Add mushrooms, peas, edamame and spinach to the sauce. When sauce is simmering again and spinach has wilted, add pasta and stir until well coated. Place into bowl and enjoy!
Notes
- Edamame: Edamame is an immature soybean, that is delicious and nutrient-dense. If you don't eat soy, we suggesting substituting with fava beans.
- Like It Spicy: Add red pepper flakes.
- Storage: Best enjoyed immediately after cooking, but you can refrigerate in an air-tight container up to 3-4 days. Reheat in a skillet with a splash of almond milk.