Pea and Mushroom Pasta Sauce

  • 3 cups soymilk or other nondairy alternative
  • 6 tablespoons butter or nondairy alternative
  • 6 tablespoons unbleached all-purpose flour or wheat-free alternative
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced (optional)
  • 2 cups (8 ounces) sliced fresh mushrooms
  • 1 (10-ounce) bag frozen peas, thawed
  • 1/2 cup chopped fresh parsley
  • 2 tablespoons finely chopped fresh tarragon, basil and/or dill or 2 teaspoons dried
  • Salt and pepper to taste
  • 1 pound cooked spinach linguine or other pasta, held warm (about 8 ounces uncooked)
  • 1/2 cup (1 ounce) freshly grated Parmesan cheese or nondairy alternative
  1. In a saucepan, heat soymilk on low heat until very warm, but do not bring it to a boil.
  2. Meanwhile, in a separate pan, melt butter over medium heat until bubbling. Whisk in flour. Cook, whisking constantly, at least 3 minutes. Gradually pour in hot soymilk; continue whisking until sauce thickens.
  3. In a skillet, heat oil until hot. Sauté onion and garlic until translucent.
  4. Add mushrooms; continue sautéing over medium heat until mushrooms are juicy.
  5. Stir in peas, 1/4 cup of the parsley and fresh herbs, making sure there’s enough liquid to steam the peas (add a little water if necessary). Cover skillet tightly; steam 5 minutes or until peas are just tender.
  6. Stir undrained vegetables into sauce; season with salt and pepper. Serve sauce over hot pasta; garnish with Parmesan and remaining 1/4 cup parsley. Makes 8 servings.

Per serving: 437 calories; 16 g protein; 59 g carbohydrates; 15 g fat; 7 g saturated fat; 28 mg cholesterol; 7 g fiber; 238 mg sodium

A tossed green salad is the classic accompaniment for hearty pasta dishes. Fresh strawberries drizzled with balsamic vinegar will satisfy your sweet tooth.