It is no secret how much I love mushrooms. I’ve tried almost every edible one easily available both in England and Italy and I really struggle to find one variety that I like less.
As many vegans living in the UK I’m very likely to be vitamin D deficient because of this land’s lack of sunlight, especially during autumn and winter seasons. This is when our mushroom friends can give us a little help. It is in fact known that it is enough exposing our bare skin to sunlight for as little as 10 minutes a day to fix vitamin D; and when that’s not possible consuming a meal rich in mushrooms can provide us a little amount of it (keep in mind that they unfortunately are not a satisfying source of vitamin D, as they only provide around 3% of our daily intake per cup).
Thankfully in grey days we can also rely on vitamin D enriched goods, such as plant based milks and cereals, or, as a last resort, on supplements.
This recipe itself contains a fair amount of vitamin D (7% per serving), a bunch of group B vitamins and it completely covers the daily intake of vitamin K, that helps our body synthesizing certain proteins which are necessary for blood coagulation (helps prevent excess bleeding) and regulating blood calcium levels.
It is also very quick to prepare, which makes it ideal for some nutritious last minute lunch/dinner.
320 gr Linguine Pasta
200 gr Wild Mushrooms (Pied de Mouton-Hydnum Repandum)
250 ml Plant Based Milk (Soy)
½ cup Fresh Parsley
3 tbsp White Wine
2 tbsp Olive Oil
2 Garlic Cloves
½ Lemon (juice)
Truffle Oil (optional)
Roughly chop the mushrooms and sauté in some olive oil with a couple of cloves of crushed garlic, a bunch of thyme, salt and pepper.
When they’re hot enough add the white wine and allow it to completely evaporate.
Cook on medium heat until tender (5-10 minutes).
In a food processer combine avocado flesh, parsley, 1 clove of garlic (whole or grated according to your blender’s power), plant based milk and lemon juice.
Blend until smooth and creamy.
Cook the pasta “al dente”.
Drain the pasta making sure to keep some of its water; transfer into a pan and coat it well with the avocado and parsley pesto.
Serve it immediately with mushrooms, fresh parsley and a touch of truffle oil.
Feel free to top it with some vegan parmesan or nutritional yeast for extra flavour and nutrients.