Pasta is one of my default meals when I haven’t got anything planned. The beauty being a quick pasta dish can be as satisfying as a complex recipe, as long as you use wholesome ingredients.
This creamy coconut and mushroom spaghetti is just as perfect for special occasions as it is for weeknight dinners. It makes for a delicious quick supper, filled with flavour.
It’s easy to make, with only a few basic ingredients. You won’t miss the dairy in this creamy, flavoursome, dish.
To start, bring a pot of water to boil and whip out your pasta of choice (I chose spaghetti for this recipe). You can buy gluten free, brown rice pasta or a variety of others depending on your dietary requirements.
For the sauce you’ll need garlic infused olive oil, canned coconut milk, teff and sea salt. You can substitute the teff for a different kind of flour but it may change the consistency.
For some added veg and a little colour I like to throw in some spinach. You could use rocket or kale if you prefer – kale will require a few extra minutes to cook.
I often hear non-vegans say they could never live without dairy. I know it’s difficult to give up. Enjoying dishes like this one, with familiar textures and flavours makes it easier to transition without feeling deprived.
Adding the nutritional yeast gives it a little extra cheesiness and tang.
Cheese can cause constipation, weight gain and has been said to contribute to health problems like high blood pressure and arthritis.
Why is dairy so moorish and hard to kick? It’s been claimed that it’s due to the casein it contains.
In nature a cow’s milk is only intended for its calf. It’s been suggested that the casein is intended to aid the mother-child bond by having a calming effect on the calf, encouraging them to continue to drink their mothers milk and grow from a tiny calf to a mammoth cow. Some think the casein is what makes it hard for humans to ditch dairy.
Cheese is also high in fat and salt, a combination irresistible to us – something the junk food industry has discovered and cashed in on!
If you find yourself struggling giving up cheese and you’re at the beginning of your vegan journey, I’d suggest watching ‘Dairy is Scary’ (below) or other footage to remind yourself what is at stake, aside from your health.
In the meantime, allow yourself to enjoy flavoursome foods like olives, salted nuts, nutritional yeast and even vegan pizza. Once the cravings are gone (it only takes a couple of weeks), you’ll be well on your way to a healthier, more natural and compassionate life.
I hope you enjoy this hearty, creamy pasta dish. If you give it a try be sure to let me know in the comments below or via facebook. Also, if you’re on instagram please take a photo and tag me. I love hearing from you guys!
Creamy Coconut & Mushroom Spaghetti
Ingredients
- circa 220g g Spaghetti (enough for 4)
For the sauce:
- 4 tsp garlic infused olive oil GOO
- 1 can coconut milk
- Generous pinch sea salt (circa 1/4 tsp)
- 4 tbsp teff flour
- 100-200 ml water depending on consistency
- 1 tbsp nutritional yeast optional
The rest:
- 1 tsp garlic infused olive oil GOO
- 350 g oyster mushrooms thinly sliced
- 1-2 tbsp fresh chives washed and chopped
- Black pepper to taste
- Couple handfuls fresh spinach
Optional, to top
- Pinch nutmeg
- Fresh chives/parsley to garnish
Instructions
- Make pasta as per manufacturers instructions *use gluten-free if desired
- In a non stick frying pan add 1 tsp goo, the chives, mushrooms and a pinch of sea salt. Fry on a medium heat, circa 10 mins, stirring occasionally
- In the meantime put 4 tsp goo in a milk pan on a low heat. Add the teff and stir vigorously. Once the flour is mixed in slowly add the canned coconut milk stirring continuously. Finally add a generous pinch of sea salt. If necessary add water, until you reach desired consistency. I used circa 125ml. Optional, stir in 1 tbsp nutritional yeast.
- Add 1 tbsp sherry to the mushroom pan to deglaze
- Add the cooked mushrooms to the sauce and mix well
- Put a couple of handfuls spinach in the same frying pan you used for the mushrooms and stir until wilting. (Less cleanup is always good!)
- Divide your spaghetti into 4 bowls add the spinach
- Pour over the sauce with mushrooms (either mix in or serve on top)
- Optional: Sprinkle with fresh parley/chives and a pinch of nutmeg
I’ve been going through your recipes and they look great. It’s nice to see some different vegan fodmap recipes and I’m grateful to have some variety as I’m a recent low FODMAP convert and bored of my safe recipes! On a different note, I was wondering why you use the word circa in place of around/approximately? Just curious as it’s unusual choice and previously i’ve only seen it in reference to dates?
Hi Cheryl,
Thanks for your comment, apologies that I’ve only just seen it! I’m glad that you’re enjoying the recipes, how’s your low-FODMAP journey going? I grew up in Menorca – I guess that’s where it comes from (I never really thought about it, to be honest!) My mum uses ‘circa’ a lot, so I probably got it from her. 😉