With a delicately seasoned, oil-free cream sauce, this healthy spinach, mushroom, and artichoke pasta is comfort in a bowl.
Why you’ll love this recipe
Pasta is the ultimate comfort food, and this spinach, mushroom, artichoke dish is no exception. Its delicate, fragrant sauce is a heart-healthy alternative to the rich, high-cholesterol Alfredo sauces dished up at most Italian restaurants. Instead of dragging you down in a food coma, this pasta will help you feel full, vibrant, and energized for hours. This dish is a staple in our house, and I hope it becomes one at yours as well!
Ingredients
- Short whole-grain or whole-wheat pasta: Penne, rotini, and farfalle are all favorites for this dish.
- Artichoke hearts: To save on prep time, look for quartered canned artichoke hearts if they’re available at your local grocery store. Artichoke hearts are a good source of potassium, which helps control blood pressure and maintain heart health.
- Spinach: Because you’ll be sautéing the spinach, either fresh or frozen spinach works fine for this recipe. Cooking spinach makes it easier to absorb many of its beneficial vitamins and minerals, including vitamins A and E, calcium, and iron.
- Mushrooms: Mushrooms have a host of health benefits, including supporting gut and immune system health as well as being a good source of ergothioneine, an amino acid that helps inhibit cell damage.
- Oat milk: I find oat milk to be slightly creamier than other types of nondairy milk. However, any type of unflavored nondairy milk will work well in this recipe.
- Nutritional yeast: A flaky seasoning that adds a savory depth to the sauce.
- Onion powder: Adds subtle flavor. Also helps strengthen the immune system and maintain heart health.
- Garlic powder: In addition to boosting the flavor, garlic powder helps support healthy blood pressure.
- Lemon juice: Adds brightness and zest.
- Tarragon: Tarragon has a delicate, unique flavor profile that is complex and not easy to imagine unless you’ve tasted it. Many describe it as fresh and slightly floral, with a subtle licorice (anise) flavor. (But licorice haters—give it a try! It is far, far more mild than the licorice candy you probably have in mind.)
See recipe card for quantities.
Equipment
Have this equipment handy before starting:
- Large pot
- Colander
- Medium bowl
- Whisk
- Large skillet
- Cooking tongs (silicone cooking tongs work very well to help lift and stir the spinach as it wilts; if you don’t have any, a spatula will also work)
Instructions
Start by cooking the pasta in a large pot according to the package directions (or cook it in an Instant Pot). Drain the cooked pasta with a colander, return the cooked pasta to the pot, and set it aside.
In a medium bowl, whisk together the oat milk, nutritional yeast, onion powder, garlic powder, lemon juice, and tarragon until smooth.
Add the sauce to the pot with the cooked pasta and stir well.
While the pasta is cooking or after combining the pasta and sauce, heat 2 tablespoons of water in a large skillet with sides over medium heat. Add the mushrooms to the skillet and stir. Add one large handful of spinach and stir occasionally until the spinach wilts. Tongs are especially helpful for stirring the spinach.
Continue adding the spinach, one handful at a time, allowing each handful to wilt before adding the next handful. It should take approximately 8 to 10 minutes for all the spinach to wilt.
Once all the spinach has wilted and the mushrooms are soft and slightly brown, add the artichokes to the skillet. Sauté for an additional minute, then remove the skillet from heat.
Use a colander to drain the liquid from the skillet. Then, add the drained mushrooms, spinach, and artichokes to the pot with the cooked pasta and sauce. Stir well to combine.
Serve as-is or garnish with desired toppings, such as vegan Parmesan, minced Italian parsley, lemon zest, and/or freshly cracked black pepper.
Related
Looking for other main dish ideas? Try these favorites:
Spinach, Mushroom, and Artichoke Pasta
Equipment
- large pot
- colander
- medium bowl
- whisk
- large skillet
- cooking tongs (or spatula)
Ingredients
Pasta ingredients
- 12 ounces short whole-grain or whole-wheat pasta (e.g., rotini, penne, farfalle)
- 1 14-ounce can artichoke hearts drained and quartered
- 10 ounces spinach fresh or frozen
- 10 ounces mushrooms sliced
Sauce ingredients
- 1 cup unsweetened oat milk (or other unsweetened nondairy milk)
- ¼ cup nutritional yeast
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1½ teaspoons lemon juice
- ½ teaspoon tarragon
Optional garnishes
- Vegan Parmesan
- Italian parsley minced
- lemon zest
- freshly cracked black pepper
Instructions
- Cook the pasta: In a large pot, cook the pasta according to package directions. Drain the cooked pasta and return it to the pot. Set aside.
- Prepare the sauce: In a medium bowl, whisk the oat milk, nutritional yeast, onion powder, garlic powder, lemon juice, and tarragon until smooth. Add the sauce to the pot containing the cooked pasta, and stir.
- Cook the mushrooms, spinach, and artichokes: Heat 2 tablespoons of water in a large skillet with sides over medium heat. Add the mushrooms. Slowly add the spinach, one large handful at a time, stirring frequently (tongs come in handy for this). Continue adding spinach, one handful at a time, as the spinach in the skillet wilts. This process will take approximately 8 to 10 minutes. When all the spinach has wilted and the mushrooms are tender and slightly browned, add the artichokes to the skillet and sauté for an additional minute. Remove the skillet from heat. Using a colander, drain the liquid from the skillet.
- Prepare for serving: Add the drained mushrooms, spinach, and artichokes to the pot containing the cooked pasta and sauce. Stir well. Garnish with desired toppings (suggestions: vegan Parmesan, minced Italian parsley, lemon zest, and freshly cracked black pepper) and serve.
