20 Minute Vegan Creamy Mushroom Pasta

Here’s a super vegan creamy mushroom pasta made with coconut milk instead of heavy cream or cashew cream. This healthy baby and toddler pasta sauce uses simple ingredients and will be ready in 30 minutes or less.

Creamy Vegan Mushroom Pasta

If you are craving comfort food that doesn’t weigh you down, this is it! Made with simple ingredients, this pasta recipe is super easy to whip up, and it just might become a new favorite weeknight dinner.

It’s a great alternative to the typical tomato-based pasta sauces. You should also try this creamy sweet potato sauce!

Ingredients

I am highlighting just the ones that need further explanation. The complete ingredient list is in the recipe card at the bottom of this post.

• Mushrooms: cremini mushrooms will work best followed by white mushrooms and baby bellas.
• Butter: Don’t be afraid to give your baby or toddler fat. It’s SO important for brain and nervous system development! It’s also a great way to add more calories to your underweight child and help your picky eater learn to enjoy their vegetables. My personal favorite is Kerrygold Irish butter. If there’s a dairy allergy, substitute with vegan butter.
• Coconut milk: MUST use unsweetened FULL FAT that comes in a can not carton, which is much more diluted and oftentimes contain sugar. Note that this is also different from coconut cream.
• Flour: I used all purpose flour but you can also use arrowroot, tapioca, or potato starch.
• Pasta: Legume based pasta, like chickpea or lentil, works really well here. It’s a great way to boost protein and essential nutrients, like iron, for babies. I used Banza for this recipe.

Best iron-rich foods for babies and toddlers

Mushroom for Babies and Toddlers

You can serve mushrooms to your baby as soon as they are ready for solids, usually around 6 months.

Mushrooms contain key nutrients that babies need, including zinc, B vitamins, potassium, and vitamin D. They are actually the only non-animal food sources of vitamin D!

Adequate vitamin D is important for the absorption of dietary calcium, healthy bone development, and proper muscle function.

Even though Vitamin D is classified as a vitamin, it can be produced by the body when the skin is exposed to ultraviolet radiation from the sun. But if sunlight exposure is limited, then it’s essential that it is consumed through supplementation and diet.

Note that breast milk alone will not provide babies with an adequate amount of vitamin D. Therefore, the Academy of Pediatrics recommends breastfed and partially breastfed infants to be supplemented with 400 IU per day starting in the first few days of life.

And serve vitamin D rich foods, like fatty fish, egg yolk, and mushrooms! When serving to babies, be sure to slice and cook until soft, like in this recipe.

Step By Step Instructions

1.In a large pan or deep skillet, melt butter and cook onion over medium-high heat.

2. Add mushrooms and bell peppers.

3. Cook mushrooms and bell peppers until softened. Add fresh garlic (or garlic powder) and paprika and cook for about a minute or so.

4. Whisk in flour.

5. Gradually whisk in liquids. Simmer until thickened. Season to taste and stir in fresh herbs and cheese of your choice. And just like that you have a delicious, creamy mushroom sauce!

Tips for Success

• To clean the mushrooms: remove any dirt with damp paper towels. You can rinse quickly with water but avoid soaking them.
• To prevent lumps, whisk in the liquids slowly.
• If there is no dairy allergy or not following a vegan diet, feel free to add your favorite dairy products.
• Feel free to add beans and tofu. If you are not a vegan or vegetarian, salmon, shrimp, chicken, or beef will be great too.
• Serve with fresh parsley or cilantro and lemon juice for brightness and some cheese if you wish. If not vegan, parmesan cheese pairs really well with this creamy pasta dish.
• If using plant-based pasta, like Eat banza, cook until it’s al dente. If you overcook, you’ll end up with a mushy, gummy texture that’s just not pleasant. I’ve also found that rinsing in water really helps maintain firmness.

Storage

In the fridge: transfer to an airtight container container. Will keep for 3-4 days.

In the freezer: freeze the creamy sauce separately for up to 3 months.

Here’s everything you need to know to safely store leftovers!

Other Baby-Friendly Mushroom Recipes

• Homemade Hamburger Helper
• Moo Goo Gai Pan
• Baked Quinoa and Mushroom Beef Meatballs
• Quinoa risotto with mushrooms

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!