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Mushrooms packed with nutrients, flavor

The Columbian
Published: March 3, 2015, 12:00am

Mushrooms give a meaty heartiness and deep, savory flavor to dishes in a healthful way. You might be surprised to discover just how healthful.

The fungi don’t make it onto most typical produce top 10 lists because those tend to focus on vitamins A and C and the rainbow colors. But that omission is the fault of the yardstick, not the subject.

Mushrooms shine brightly as nutritional stars in many other areas. Just six medium-size white button mushrooms have more riboflavin (a B vitamin) than a cup of milk and nearly as much potassium as a small banana. Mushrooms are loaded with essential minerals including selenium, copper and zinc. Plus, varieties such as shiitake and maitake have multiple anti-cancer and immune-boosting properties.

Feel free to bring up those fun facts at dinner to break the pleasure-induced silence that is sure to grace your table as everyone digs into this sumptuous pasta dish.

In it, a mix of fresh mushrooms teams with dried porcinis to provide layers of earthy flavors that pair perfectly with the slightly nutty, rustic texture of the whole-grain penne. Fresh thyme and parsley add color, aroma and a floral note, and a generous sprinkle of cheese seals the deal for a full-bodied, comforting winter’s meal.

Whole-Grain Penne With Mushrooms and Herbs

6 servings

The dish can be refrigerated for up to 3 days. Reheat over low heat with a little added water or broth. From nutritionist and cookbook author Ellie Krieger.

Water

1 ounce dried porcini mushrooms

3 tablespoons olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 pound assorted fresh mushrooms, such as cremini, oyster, chanterelle and/or portobello, thinly sliced

1 cup no-salt-added beef broth or vegetable broth

1 tablespoon fresh chopped thyme

1/2 teaspoon salt, plus more as needed

1/4 teaspoon freshly ground black pepper, plus more as needed

12 ounces whole-grain dried penne

1/4 cup freshly grated Parmigiano-Reggiano cheese, plus more for garnish

1/4 cup chopped flat-leaf parsley

Boil a kettle of water.

Put the porcini mushrooms in a small bowl and cover with about 1 cup of boiling water. Allow to sit for 30 minutes, then drain, reserving the liquid. Chop the rehydrated mushrooms.

Heat the oil in a large skillet over medium heat. Add the onion and cook until softened, about 8 minutes. Add the garlic and cook for 1 minute, then stir in the fresh mushrooms; cook for about 10 minutes or until they have released their moisture.

Add the broth, the rehydrated, chopped porcinis and their soaking liquid, the thyme, 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Increase the heat to medium-high; once the liquid starts to boil, reduce the heat to medium-low; cook for 20 minutes, until the liquid has reduced to form a slightly thickened sauce.

Bring a large pot of water to a boil over medium-high heat. Add a generous pinch of salt, then the pasta. Cook according to the package directions. Drain.

Return the pasta to the pot; add the mushroom sauce and the 1/4 cup of Parmigiano-Reggiano, tossing to incorporate. Taste, and season with more salt and/or pepper as needed.

Divide among individual wide, shallow bowls. Garnish with parsley and more cheese.

Per serving: 320 calories, 13 g protein, 49 g carbohydrates, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 290 mg sodium, 8 g dietary fiber, 5 g sugar

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