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Whole Wheat Macaroni with Mushroom Sauce and Fresh Parsley

Prepare a nourishing macaroni dish with mushrooms and fresh parsley, combining the earthy flavors of roasted mushrooms with the freshness of herbs in a light and balanced sauce.

Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2

Recipe

Pasta, dry, whole grain, spaghetti
160 g
Mushrooms, white button
350 g
Oil, olive, extra virgin
2 tbsp
Garlic, raw
3 clove
Alcoholic beverage, wine, table, white
50 ml
Water
100 ml
Cheese, parmesan, grated
30 g
Parsley, fresh
1 bunch
Lemon juice, raw
1 tsp
Salt, table, iodized
1 pinch

Per servingTotal
Calories:542.8 kcal1085.5 kcal
Protein:21.7 g43.3 g
Carbohydrates:69.5 g138.9 g
Fiber:9.6 g19.1 g
Water:261.1 ml522.1 ml
Fat:21.4 g42.7 g
Micronutrients
Sugar:6.4 g12.7 g
Saturated fat:4.8 g9.5 g
Cholesterol:12.9 mg25.8 mg
Sodium:364.4 mg728.7 mg
Potassium:1046.4 mg2092.7 mg
Calcium:187.2 mg374.3 mg
Iron:5.7 mg11.3 mg
Magnesium:128.2 mg256.4 mg
Zinc:4.2 mg8.3 mg
Phosphorus:547.3 mg1094.5 mg
Vitamin C:26 mg52 mg
Vitamin A:102.5 µg204.9 µg
Vitamin D:0.5 µg0.9 µg
Vitamin B12:0.3 µg0.6 µg

Instructions

1
In a large pot, bring salted water to a boil and cook the whole wheat macaroni according to the package instructions until al dente.
2
Meanwhile, in a wide pan over high heat, heat the olive oil. Add the sliced mushrooms and sauté without stirring for 2–3 minutes until golden brown, then stir and sauté for another 2 minutes.
3
Reduce the heat and add the chopped garlic and pepper. Sauté just until the garlic becomes fragrant (about 30 seconds).
4
Pour in the white wine (or a ladle of pasta water) and scrape the bottom of the pan with a wooden spoon to release all the flavors. Let the liquid reduce almost completely.
5
Before draining the pasta, reserve 150 ml of the cooking water. Add the drained macaroni to the pan with the mushrooms.
6
Add 100 ml of the pasta water and the grated parmesan. Stir quickly and vigorously for 1 minute to create a creamy emulsion. Remove from heat, stir in the lemon juice and plenty of parsley, and serve.

Nutritional benefits

Thanks to the high selenium content in mushrooms and fiber in whole wheat pasta, this meal supports immune system function and helps maintain stable energy levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.