Easy Mushroom Pesto Pasta

This delicious and easy-to-make Mushroom Pesto Pasta recipe is sure to become a favorite in your household. Mushroom Pesto Pasta is a perfect combination of earthy mushrooms, aromatic basil pesto, and creamy pasta that will satisfy your cravings for comfort food.

Mushroom pesto pasta - 1
Mushroom pesto pasta

Mushroom nutrition facts

Mushrooms are a great source of nutrition and are low in calories. The nutrition facts of mushrooms can vary depending on the type of mushroom. Here are some general nutrition facts for a 100-gram serving of raw mushrooms:

  • Calories: 22
  • Protein: 3.1 grams
  • Carbohydrates: 3.3 grams
  • Fiber: 1 gram
  • Fat: 0.3 grams
  • Vitamin B2 (Riboflavin): 0.5 milligrams (33% DV)
  • Vitamin B3 (Niacin): 4.4 milligrams (22% DV)
  • Vitamin B5 (Pantothenic acid): 1.5 milligrams (15% DV)
  • Vitamin B6 (Pyridoxine): 0.1 milligrams (7% DV)
  • Folate: 16 micrograms (4% DV)
  • Vitamin D: 0 micrograms (0% DV)
  • Calcium: 3 milligrams (0% DV)
  • Iron: 0.5 milligrams (3% DV)
  • Potassium: 318 milligrams (9% DV)

Mushrooms are also a good source of antioxidants and beta-glucans, which have been linked to various health benefits, including improved immune function and decreased inflammation.

Health benefits of mushrooms

Mushrooms are a tasty and nutritious food that has numerous health benefits. Here are some of the benefits of eating mushrooms:

  1. Nutrient-rich: Mushrooms are high in nutrients such as B vitamins, selenium, copper, potassium, and fiber while being low in calories.
  2. Immune boosting: Some mushrooms, such as shiitake, contain beta-glucans, which can boost the immune system and aid in the fight against infections.
  3. Antioxidant properties: Mushrooms contain antioxidants such as ergothioneine and glutathione, which can help protect against oxidative stress and inflammation.
  4. Lowers Cholesterol: Eating mushrooms on a regular basis has been linked to lower cholesterol levels. According to one study, eating 100 grams of mushrooms daily can lower total cholesterol levels by 12%.
  5. Weight loss: Because mushrooms are low in calories and high in fiber, they can aid in weight loss by increasing feelings of fullness and decreasing calorie intake.
  6. May reduce cancer risk: Some mushrooms, such as shiitake, maitake, and reishi, contain compounds that have been shown to have anti-cancer properties and may help reduce the risk of certain cancers.

In general, including mushrooms in your diet can confer a number of positive effects on your health and can be a delicious and nutritious addition to any dish.

Mushrooms for diabetes

Mushrooms can be a great food for people with diabetes due to their low carbohydrate and high fiber content. Here are some of the ways that mushrooms can help people with diabetes:

  1. Low glycemic index: Mushrooms have a low glycemic index, which means they don’t make your blood sugar rise quickly after you eat them. This can help people with diabetes keep their blood sugar levels under better control.
  2. High fiber content: Mushrooms are high in fiber, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream.
  3. Low in carbohydrates: Mushrooms are low in carbohydrates, making them an excellent choice for diabetics who must limit their carbohydrate intake.
  4. May improve insulin sensitivity: Some research has suggested that compounds found in mushrooms, such as polysaccharides and beta-glucans, may help improve insulin sensitivity and reduce insulin resistance.

Adding mushrooms to a healthy and balanced diet can offer many advantages to those who have diabetes. 

Pasta for diabetics

If you have diabetes, you might be curious about whether or not you can still eat your favorite dishes that have pasta. The good news is that you do not have to completely cut out pasta from your diet; however, it is essential to select the appropriate kind of pasta and the appropriate portion size in order to manage your blood sugar levels.

In comparison to refined pasta, whole grain and whole wheat pasta are better options because they contain more fiber and have a lower glycemic index, which means they are less likely to cause blood sugar spikes. A food’s glycemic index indicates how rapidly it causes an increase in the amount of sugar in the blood. Those who already have diabetes may want to avoid eating foods with a high glycemic index because they can cause a sharp rise in their blood sugar levels.

The size of the portions is yet another essential aspect to take into consideration. Eating too much pasta can cause a rapid increase in blood sugar levels, so it’s important to stick to a reasonable portion size. Depending on the type of pasta, a standard portion of cooked pasta for a single serving is approximately half a cup to one cup.

Last but not least, it is essential to complement your pasta dish with healthy fats, nutritious protein, and vegetables in order to help slow the rate at which glucose is absorbed into your bloodstream. For instance, you could enhance the nutritional value of your pasta dish by including healthy fats (like olive oil), non-starchy vegetables (like broccoli, zucchini, and bell peppers), and lean protein sources (like grilled chicken, turkey, or tofu).

So, to sum it up, it’s possible to enjoy pasta even if you have diabetes by:

  • choosing whole grain or whole wheat options
  • sticking to a reasonable portion size, and
  • pairing it with healthy protein and vegetables.

With these tips, you can still indulge in your favorite pasta dishes while maintaining healthy blood sugar levels. This mushroom pesto pasta dish may become one of your new favorite diabetic meals because it adheres to all the criteria listed above.  Each serving of this recipe has 48 grams of carbohydrates, which is a moderate amount. This recipe also contains 13 grams of protein and 15 grams of fat, which help slow the breakdown of the carbohydrates and prevent a blood glucose spike.

Ingredients for mushroom pesto pasta

This mushroom pesto pasta comes together beautifully with just a few ingredients, and you can make it in less than 15–20 minutes. Here is what you need to make this recipe:

  • Mushroom: White mushrooms that are firm to touch.
  • Pasta: I have used whole wheat rotini as it has more fiber than regular pasta. Feel free to use any kind of short pasta that you have on hand.
  • Pesto: I have used a homemade basil pesto, which is low in oil and cheese. However, if you are short on time, then even store-bought pesto works great with this recipe.
  • Seasoning: This is a simple recipe that doesn’t need a lot of seasoning. It calls for balsamic vinegar, garlic, onion, some salt, Parmesan cheese, and chili flakes – that’s it!
Mushroom pesto pasta - ingredients
Mushroom pesto pasta – Ingredients

How to make mushroom pesto pasta

Below are the easy steps for making the mushroom pesto pasta:

  • Cook the pasta according to the package instructions. While draining the pasta, save 1/2 cup of starchy water.
  • Heat oil on medium heat and sauté garlic and onion for 1-2 minutes, until the garlic is fragrant and the onions are translucent.
Mushroom pesto pasta - 3
Heat oil. Sauté onion and garlic. Add mushrooms.
  • Add mushrooms, balsamic vinegar, salt, and chili flakes, and sauté for 5–6 minutes, until mushrooms are lightly browned and all the liquid has evaporated. Turn the heat off.
Mushroom pesto pasta-4
Add seasoning and cook for 5-6 minutes. Turn heat off. Add pasta and pesto.
  • Add cooked pasta and pesto sauce. Mix everything well. Add a tablespoon of starchy water if the pasta looks dry. Keep adding the water, one tablespoon at a time, till you get the desired consistency.
  • Top with parmesan cheese. Serve hot!
Mushroom pesto pasta-5
Top with Parmesan cheese and serve hot.

Mushroom pesto pasta goes very well with:
Spicy potato chickpea stew
Healthy beans turkey chili
Vegetarian chili white bean

Mushroom pesto pasta-recipe card

Mushroom pesto pasta

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This delicious and easy-to-make Mushroom Pesto Pasta recipe is sure to become a favorite in your household. It is a perfect combination of earthy mushrooms, aromatic basil pesto, and creamy pasta that will satisfy your cravings for comfort food.
5 from 4 votes
Prep Time 10 minutes
Cook Time 10 minutes
Course Main Course
Cuisine American
Servings 5
Calories 360 kcal

Ingredients
  

  • 16 oz mushroom clean and cut into slices
  • 10 oz pasta short pasta of your choice
  • 1/2 cup pesto
  • 2 cloves garlic peeled and minced
  • 1 small onion diced
  • 1/4 tsp chili flakes optional
  • 2 tbsp olive oil
  • 1/4 tsp salt optional, more if needed
  • 1 tbsp balsamic vinegar
  • 4 tbsp Parmesan cheese

Instructions
 

  • Cook the pasta according to the package instructions. While draining the pasta, save 1/2 cup of starchy water.
  • Heat oil on medium heat and sauté garlic and onion for 1-2 minutes, until the garlic is fragrant and the onions are translucent.
  • Add mushrooms, balsamic vinegar, salt, and chili flakes, and sauté for 5–6 minutes, until mushrooms are lightly browned and all the liquid has evaporated. Turn the heat off.
  • Add cooked pasta and pesto sauce. Mix everything well. Add a tablespoon of starchy water if the pasta looks dry. Keep adding the water, one tablespoon at a time, till you get the desired consistency.
  • Top with parmesan cheese. Serve hot!

Nutrition

Calories: 360kcalCarbohydrates: 48gProtein: 13gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 5mgSodium: 228mgPotassium: 478mgFiber: 3gSugar: 5gPhosphorus: 256mg
Keyword Diabetes Friendly, Mushroom pesto pasta
Tried this recipe?Let us know how it was!

How many carbs should type 2 diabetic eat daily?

The amount of carbohydrates that a person with Type 2 diabetes can have per day can vary depending on several factors, including their age, weight, activity level, medications, and individual health goals.

However, in general, the American Diabetes Association recommends that people with Type 2 diabetes aim for a carbohydrate intake that ranges between 45-60 grams per meal, or a total of 135-180 grams per day. This amount may be adjusted based on an individual’s specific needs and medical advice.

It is also important to note that the type and quality of carbohydrates consumed can have an impact on blood sugar levels. Foods with a high glycemic index, such as sugary or refined carbohydrates, may cause blood sugar to spike quickly and should be limited. On the other hand, high-fiber, complex carbohydrates, such as whole grains, vegetables, and legumes, may have a less significant impact on blood sugar levels and can be included in a balanced diet for people with diabetes.

Do carbs raise blood sugar?

Yes, carbohydrates raise blood sugar levels because they are broken down into glucose, which enters the bloodstream and provides energy to the body’s cells. When a person with diabetes consumes carbohydrates, their body may have difficulty regulating blood sugar levels, leading to high blood sugar (hyperglycemia).

The effect that carbohydrates have on blood sugar levels can vary depending on the type and amount of carbohydrate consumed. Carbohydrates that are quickly broken down and absorbed by the body, such as simple sugars and refined grains, tend to raise blood sugar levels more quickly and dramatically than complex carbohydrates, such as whole grains and vegetables, which are broken down more slowly.

For people with diabetes, it is important to monitor carbohydrate intake and to choose carbohydrates that are less likely to cause large spikes in blood sugar levels, such as whole grains, fruits, and vegetables, as part of a balanced diet. Additionally, pairing carbohydrates with protein and healthy fats can help slow the absorption of glucose and may help maintain more stable blood sugar levels.

Other diabetes friendly recipes
Healthy roasted potatoes and cauliflower
Easy roasted carrots and green beans
Roasted mexican cabbage
Low carb balsamic green beans with hazelnuts

Archana Singh, PhD

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




*