This pasta combines sweet potatoes, mushrooms, and some hidden vegetables to make an extremely delicious and healthy meal.
I'm sure I've mentioned before that sweet potatoes and mushrooms are two of my favorite vegetables, so naturally I had to make a dish that put both of them in the spotlight.
I know, this pasta definitely does not scream "spring," but it's too good for me to care. It completes the following on my checklist:
✔️No crazy ingredients
I'm sure you have most (or all) of the ingredients on you now, and if not then I'll walk you through the substitutions!
Ingredients and Substitutions
Although some ingredients are a must, there are a lot you can replace. Don't go to the store unless you have to--we'll make it work!😉
Sweet Potatoes: they add just a hint of sweetness, but a lot of health benefits such as fiber, protein, vitamins, and minerals. They're also super creamy, making it the perfect base for the sauce. There's also some that are diced and roasted for the best sweet potato flavor.
I haven't tried, but you should be able to use butternut squash instead of sweet potato. Although I highly recommend you use sweet potato, I understand that you might not have it at the moment and you do not need to go shopping just for that.
Mushrooms: I use baby portobello mushrooms (baby bella) because I love it's flavor, but you can use any kind. Sweet potato + mushrooms = the best combination.😍
Penne Pasta: whole grain!! It has so much more fiber than the white and I think it actually tastes better. Penne is not a requirement, just use some kind of pasta, preferably tube-shaped. And if you must, white pasta is fine too.
Spinach + Arugula: Some leafy greens to add nutritional benefits in a sneaky way. I chop them up into pieces so I can't taste them, but if you want to then leave them whole.
You can replace the spinach with more arugula or replace the arugula with more spinach. If you have neither, just skip it, no big deal.
Zucchini: another hidden veggie! It's grated so you can't taste it either. If you got none, it's okay to leave out.
Garlic: You know how I love garlic. 4 cloves here, and while I believe the whole garlic gives you more flavor, you could use garlic powder instead.
Onion: I love the subtle flavor onion gives, plus you're getting more vegetables in!
Milk: It helps to thin out the sauce while making it more creamy. You can use any kind, and any fat content (I usually use 1%). Dairy free works just fine.
Parmesan: It adds a nice cheesiness to the dish, plus extra flavor. If you are dairy free, you can either omit and add more salt, or use a vegan substitute. Neither option will taste exactly the same, but you'll still end up with a nice pasta.
How to Make Sweet Potato Mushroom Pasta
There are a few steps, but they’re very simple.
1. Roast the potatoes. 2 potatoes cut lengthwise, 2 potatoes diced. The halved potatoes make up the sauce and the diced potatoes add more potato to the dish.
2. Cook the vegetables. I find a large nonstick pan is the easiest way to cook because there's more space and less stick. Cook them all down and add the diced potatoes.
3. Mash the potatoes with milk and seasonings and add to the vegetables.
4. Thin it out with more milk and some pasta water. Add parmesan, add it to the pasta and serve!
I really hope you like this recipe! If you decide to make it, be sure to post a picture and tag me @nutritiousdelights on Instagram--I'd love to see it!❤️
Sweet Potato Mushroom Pasta
- 6 tablespoons olive oil divided
- 1 lb sliced mushrooms
- 1 ½ cup chopped spinach
- 1 ½ cup chopped arugula
- 4 sweet potatoes divided
- 1 large zucchini grated
- 1 large onion diced
- 4 cloves minced garlic
- ¾ cup milk any kind
- ⅓ cup grated parmesan
- 1 teaspoon cinnamon divided
- 2 teaspoons italian seasoning divided
- 1 teaspoon dried thyme divided
- 1 teaspoon dried rosemary divided
- 1 teaspoon dried oregano divided
- 1 ½ teaspoon kosher salt divided
- 1 teaspoon ground black pepper divided
- 1 tablespoon + 1 teaspoon garlic herb seasoning divided
- 1 1 b cooked whole grain penne pasta reserve pasta water
- Preheat oven to 425 degrees Fahrenheit and line a baking sheet with aluminum foil. Cut 2 of the sweet potatoes lengthwise so you end up with 4 halves. Rub in 2 tablespoons olive oil, ½ teaspoon salt, ¼ teaspoon pepper, 1 teaspoon garlic herb seasoning, ½ teaspoon italian seasoning, and ¼ teaspoon of cinnamon, thyme, rosemary, and oregano. Place facedown on the aluminum and bake for 25-30 minutes, or until fork-tender. Scoop out the insides and mash in a bowl with ½ cup of milk.
- Preheat oven to 400 degrees Fahrenheit. Dice the other 2 sweet potatoes into small cubes (about ½") and rub with 2 tablespoons olive oil, ½ teaspoon salt, ¼ teaspoon pepper, 1 teaspoon garlic herb seasoning, ½ teaspoon italian seasoning, and ¼ teaspoon of cinnamon, thyme, rosemary, and oregano. Bake for 15-20 minutes, or until fork-tender.
- In a large nonstick pan, heat 1 tablespoon olive oil on high heat. Add the onions and cook for 2-3 minutes, until they are translucent and browned. Add the mushrooms and 1 tablespoon oil. Cook for 2-3 minutes, until the mushrooms have shrunken and cooked down. Reduce the heat to medium high and add in the zucchini, spinach, arugula, and garlic. Cook for 2 minutes. Add the cooked diced sweet potatoes and ¼ teaspoon salt and pepper, 1 teaspoon garlic herb seasoning, ½ teaspoon italian seasoning, and ¼ teaspoon of cinnamon, thyme, rosemary, and oregano. Mix in the mashed sweet potatoes, parmesan, and remaining milk. For a thinner sauce, add some of the reserved pasta liquid, about ¼ cup or as needed.
- Combine the cooked pasta with the sauce and season with the remaining seasonings and herbs, or to taste. Serve with grated parmesan.