Gluten Free Black Bean Pasta recipe with mushrooms. A perfect mid-week and of course gluten free dinner option.
Gluten Free Black Bean Pasta
I’ll be the first one to admit that beans have never been a favorite of mine. In fact, incorporating more beans has been one of my biggest challenges. However, dishes like the black bean pasta with mushroom sauce are slowly making that a lot easier.
And I’ve come to learn that black beans are very versatile and a great way to transition into a healthier lifestyle.
Since I began my gluten free journey I’m always keeping an eye out for gluten free products to try. A couple of weeks ago I spotted gluten free black bean pasta at Trader Joe’s and decided to give it a try.
After cooking different types of gluten free pasta recipes (check out the Red Lentil Pasta salad), I’ve learned that gluten free pasta has more starch than traditional pasta.
And that it’s necessary to use bolder flavors or you’ll end up with a rather bland dinner. For instance, in this recipe I use more mustard than I would for a traditional pasta sauce. Be bold with your flavors!
Black Bean Benefits
As part of my mission to help women live healthier lives, I like to share some nutritional information with most of my recipes. And answer basic questions as to why it can be a good idea to incorporate certain foods into our diets.
If you’ve ever taken an interest in nutrition, you know how quickly things get complex and overwhelming.
So, to keep it simple, here are some facts about basic, easy to remember nutritional information about black beans and black bean pasta.
- Black beans are high in fiber. Which helps our digestive system to keep moving … you’re going to more regular. Just be careful if you’re over doing black beans you will most likely experience gas. As you incorporate wholesome foods into your diet that issue should become less.
- Soluble fiber will also help to reduce the absorption of cholesterol and in fact help to lower cholesterol.
- Yes, black bean pasta is relatively high in protein – a whopping 14 g per serving! And high levels of protein help you feel satiated much longer.
Carbs, Sugar, and Fat
- Black bean pasta is sugar free.
- You’ll also find that black bean pasta is low in fat. Just 1.2 g of total fat per serving.
- If you’re on a low-carb diet, black bean pasta might not be your cup of tea … or pasta. Because black beans are high in carbs. But it’s the good kind of carb.
- Black beans are also low in fat.
These are just some benefits you’ll get from eating black bean pasta. Pretty cool.
More Easy Gluten Recipes
- Butternut Squash Salad
- Pear and Mascarpone Pasta
- Mac and Cheese with Butternut Squash
- Zoodles with Baked Cod
Cooking the Black Bean Pasta
- Cook the the black bean pasta according the instructions on the package. But subtract 1 to 2 minutes from the recommended cooking time.
Making the Sauce
- Dice the onions, chop the garlic, and slice the mushrooms (or buy pre-sliced to save some time).
- Use a large skillet with a lid. Heat the olive oil. Once the oil is hot begin to sauté onions and garlic over medium-low heat until the onions become soft (about 5 minutes).
- Add mushrooms and 1 cup of vegetable broth. Put the lid on the skillet. This will trap the heat and cook your mushrooms faster. Keep the heat on a medium-low simmer for another 10-15 minutes or until the mushrooms are soft.
- Once the mushrooms have cooked, add dijon mustard, salt and pepper. Allow the flavors to marinate. Finally add sour cream to the mushroom sauce.
- Add your cooked black bean pasta to the skillet and allow them to simmer with the mushroom sauce sauce for 2-3 minutes.
- Serve and enjoy.
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