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Edamame Mushroom Vegan Pasta Salad in a round plate
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4.5 from 6 votes

Edamame & Mushroom Pasta Salad

This vegan pasta salad is quick, easy to make and bursting with flavors of veggies like mushroom & edamame. It's a protein rich, low fat & no cheese salad that can be made ahead of time and under 20 minutes! Fit for a crowd.
Course Main Course, pasta, Salad, Side Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 people
Calories 426.66kcal

Ingredients

  • 12 oz pasta
  • 5 cups vegetable stock/water
  • Salt as required
  • 1/2 tbsp avocado oil
  • 8 cloves garlic
  • 2 cups mushrooms
  • 1 cup frozen edamame
  • 2 tomatoes
  • 1 Bell Pepper
  • 1 tsp paprika
  • 1 tsp chilly flakes
  • 1 tbsp oregano
  • 1 tbsp dried parsley
  • 1 tbsp lime juice
  • Salt & pepper as required
  • fat free cheese as required optional

Instructions

  • Cook the bow tie pasta according to package directions for al dente.
  • Drain and rinse the pasta under cool running water.
  • Set it aside for now.
  • In a sauce pan, add avocado oil, fry minced garlic and pine nuts for a few minutes till it turns light brown.
  • Then add the mushrooms to the pan and fry until the water in it evaporates. Then they will be softened and cooked down. This could take 4-5 minutes on medium to high flame.
  • Halfway through, add frozen edamame and cook it along with the mushrooms.
  • Add the chopped tomatoes and saute for few minutes till they turn soft and pulpy.
  • Then add chopped bell peppers and continue to saute for another minute.
  • Next add the seasonings like paprika, crushed red pepper flakes, salt and pepper.
  • Then add the herbs like parsley and oregano. Mix and saute for 30 seconds.
  • Add the cooked pasta along with lemon juice and toss it all together.

Notes

  • While choosing pasta, pick the one that is certified vegan, gluten-free, non-GMO and low on the glycemic index.
  • Try alternate Non-flour dried pastas made from quinoa, chickpeas, lentils, brown rice or black beans. They have more protein and fiber than the regular ones.
  • Cook it in vegetable stock for more flavor and to amp up its nutrition.
  • Alternately, you can add a cup or two of broth or stock to a pan of boiling water, if you want to save on the stock/broth on hand to use another day.
  • However, use homemade stock if possible. It's cost effective, low or sodium free and tastes much better.
  • Use avocado oil or olive oil in the recipe.
  • This recipe is 100% customizable. Feel free to add any veggies you have at hand.
  • Can use any mushroom variety available to you.
    • I have added them as whole but you can thinly slice them as well.
  • You can substitute edamame with green peas.
  • Season it based on your spice tolerance level.
  • Use fresh or dried herbs.
  • Serve this dish warm or cold.
  • You can freeze it upto a week.

Nutrition

Calories: 426.66kcal | Carbohydrates: 77.05g | Protein: 18.4g | Fat: 5.67g | Saturated Fat: 0.78g | Sodium: 31.3mg | Potassium: 794.15mg | Fiber: 7.72g | Sugar: 7.24g | Vitamin A: 1859.55IU | Vitamin C: 53.41mg | Calcium: 84.95mg | Iron: 3.38mg