High-Protein Caramelised Onion Pasta (Meal-Prep)

Name: High-Protein Caramelised Onion Pasta (Meal-Prep)
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: European, Italian, Mediterranean, Asian
Ingredients: 2 cups shiitake mushrooms (sliced (or substitute for another mushroom)); 1 tbsp olive oil; 5 large yellow onions (finely sliced); 5 garlic cloves (minced); 3 cups butter beans; 1 tbsp miso paste; 3 tbsp flour ((buckwheat used in the recipe)); 3/4 cup nutritional yeast; 1.5 tbsp tamari; 400 g whole-grain pasta (cooked); 1 cup pasta water (reserved); 2.5 cups soy milk; 1/2 tsp black pepper

6 steps

Prep:15minCook:45min

A creamy, umami-packed, high-protein pasta dish with caramelised onions, shiitake mushrooms, and butter beans. Perfect for a cozy dinner.

Updated at: Thu, 21 Nov 2024 10:33:22 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories744.8 kcal (37%)

Total Fat9 g (13%)

Carbs123.1 g (47%)

Sugars20.4 g (23%)

Protein47.6 g (95%)

Sodium532.1 mg (27%)

Fiber32.6 g (116%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

2 cupsshiitake mushrooms

sliced, or substitute for another mushroom

1 Tbspolive oil

3 cupsbutter beans

1 Tbspmiso paste

3 Tbspflour

buckwheat used in the recipe

¾ cupnutritional yeast

1 ½ Tbsptamari

400gwhole-grain pasta

½ tspblack pepper

Instructions

Step 1

Start by rehydrating the mushrooms in a bowl with boiling water, covering it with a plate for 30 minutes.

Step 2

In a large pot on low heat, add the olive oil and the finely sliced onions. Cover and cook for 45 minutes until the onions are caramelised. Make sure to stir every 5 to 10 minutes to prevent burning.

Step 3

Add the minced garlic, butter beans, miso paste, flour, tamari, and nutritional yeast into the pot. Stir well to combine all the ingredients.

Step 4

Add the reserved pasta water, soy milk, and black pepper to the pot. Stir well until all ingredients are combined. Cover and cook for an additional 10 minutes.

Step 5

Finally, stir in the cooked pasta and let it cook for 2 more minutes to allow the pasta to absorb the flavors.

Step 6

Serve the pasta with sauteed broccoli and fresh parsley. Enjoy your high-protein caramelised onion pasta!

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