HIGH-PROTEIN CARAMELISED ONION PASTA

Name: HIGH-PROTEIN CARAMELISED ONION PASTA
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 2 cups Shiitake mushrooms sliced (or sub 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 (I used buckwheat); 3/4 cup nutritional yeast; 1.5 tbsp tamari; 400g whole-grain pasta cooked; 1 cup reserved pasta water; 2.5 cups soy milk; 1/2 tsp black pepper; Fresh chopped parsley; sauteed broccoli

5 steps

Prep:15minCook:45min

I’ve been watching the viral onion soup pasta trend and waiting for a cosy day rainy day in Sydney to make a delicious pot of creamy pasta. Then I saw the amazing Catherine from @plantbasedrd make a caramelised onion pasta (make sure to check her account if you don’t already, it’s a gold mine of delicious and beautifully balanced recipes), and I could not wait any longer. So this is my take on the caramelised onion/onion soup pasta trend. I added some miso, shiitake mushrooms, nutritional yeast and butter beans, and it turned out to be a delicious creamy umami-packed and high-protein meal. I made a big batch for the week and added some sauteed broccoli because, you know, I like to add extra veg to everything. It’s so delicious, and you’ll be looking forward to it! Budget tip ✨ I love to use dry shiitake mushrooms instead of fresh ones, as they are so much more affordable but pack so much flavour. You can find them in the international aisle of all the main supermarkets in Australia, but if you get to visit an Asian supermarket, you’ll really be in for a huge saving. To rehydrate, just add to a bowl with boiling water and cover it with a plate for 30 minutes.

Updated at: Thu, 17 Aug 2023 12:03:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories937.8 kcal (47%)

Total Fat11.3 g (16%)

Carbs155.2 g (60%)

Sugars25.8 g (29%)

Protein60.1 g (120%)

Sodium672 mg (34%)

Fiber41.2 g (147%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 cupsShiitake mushrooms

sliced, or sub for another mushroom

1 Tbspolive oil

3 cupsbutter beans

1 Tbspmiso paste

3 Tbspflour

I used buckwheat

¾ cupnutritional yeast

1 ½ Tbsptamari

400gwhole-grain pasta

½ tspblack pepper

To serve

Instructions

Step 1

Rehydrate the mushrooms.

Step 2

To a large pot on low heat, add the olive oil and the onion. Cook covered for 45 minutes until the onions are caramelised. Stir every 5 to 10 minutes.

Step 3

Combine into the pot, the garlic, butter beans, miso, flour, tamari, and nutritional yeast and stir. Add the pasta water, soy milk and pepper, and stir well until combined. Cook covered for 10 minutes.

Step 4

Stir in the pasta and cook for 2 minutes.

Step 5

Serve with broccoli and fresh parsley. Enjoy!

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