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.
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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!
Vegan Creamy Mushroom Pasta
Ingredients
- 8 ounces cooked pasta of choice
- 2 tablespoons unsalted butter (vegan or dairy)
- 1 small yellow onion, finely chopped
- 12 ounces mushrooms, cremini or white button, sliced
- 1 medium red bell pepper, diced
- 4 garlic cloves, minced
- ½ teaspoon smoked paprika
- 2 tablespoons flour
- 1 (14 ounce) can full-fat unsweetened coconut milk
- ⅓ cup low or no-salt-added vegetable broth (or any broth of choice)
- Toppings: freshly ground black pepper, parmesan, fresh herbs like cilantro or parsley
Instructions
- Melt butter in a large skillet over medium high heat and add onion. cook until softened, about 3-4 minutes.
- Add mushrooms and bell peppers and cook for about 5-7 minutes, until golden brown and softened. Add garlic and paprika and cook for about a minute or so.
- In the meanwhile, cook pasta according to package instructions. Set aside and drizzle in some oil to prevent sticking.
- Whisk in flour and gradually whisk in the liquids. Bring to a gentle simmer, stirring occasionally until reduced and thickened, about 4-5 min. Season with salt (avoid if serving to baby) and pepper
- Add the pasta into the sauce and toss until well combined. Stir in fresh herbs and cheese if you wish.
Notes
- 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.
- Feel free to add cooked chicken, beef, beans, tofu, etc.
- Serve with fresh cilantro or parsley for brightness and some cheese if you wish, like parmesan or nutritional yeast if dairy-free.
- If using plant-based pasta, like Eatbanza, it's really important not to 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 a a closed container. Will keep for 3-4 days.
- In the freezer: freeze the sauce separately for up to 3 months.
Far says
hi, how much coconut milk to use pls? its not listed in the list of ingredients..
Min says
Hi! It's actually in the recipe card - 14 ounce can
Christine says
Everyone enjoyed it very much !
Min says
Makes me so happy to read this!
Kathrin says
The whole family loved this recipe! So far most of the food I made from your recipes has been a hit with the baby, really happy I’ve found you on Instagram! Will definitely keep exploring your recipes…
Min says
Doing the happy dance with you! Yes to continuously exploring new flavors and textures!
Lisa A says
Baby loves this - making it again tonight. So glad we found you - everything we make is gobbled up and she is learning to eat so many new textures and flavors and no processed foods. We are delighted with her wonderful eating habits and curiosity to try everything we serve. I truly believe her eagerness to try new foods and enjoy most - is due to introducing new things early, no sugar, fresh foods with very little or no processed foods. We make all your little healthy muffins and easy to hold items and she loves them all. Thanks!!
Min says
So wonderful!!! Brings me such joy to hear that you guys are enjoying all the recipes! Thanks for taking the time to share your wins!! 😉
Safah says
So so good!! Another great recipe Min!
I just recently started cooking some of your recipes (this is the 3rd - and certainly not last!) and they are all so yummy. Even better that I can feel good about serving healthy food to my family, and know everyone will love it. Win win all around. Especially happy that out extremely picky 14 month old gobbled this up - he just couldn’t get enough. Thanks so much!
Min says
Oh this messages makes me so happy! So glad your entire family is enjoy my recipes! Thanks for sharing 😉
Laura W. says
This is delicious Min! I made a double batch and the full time from clean kitchen to clean kitchen was about 45 mins and it yielded one and a half 9x 13 pans full of pasta (that is just how I stored the leftovers in the fridge)! I made it without salt for the littles and even unsalted was delicious, but I also love how easy it was to add salt afterwards for the adults and you would never know taste-wise that this was a healthy meal catered to kiddos! So so yummy! Also, this was our first time using Banza pasta and we loved it! Thank you so much for all of your delicious recipes!
Min says
Hi Laura! THIS message makes me soo happy!! I'm so glad you guys enjoyed this recipe, and thank you so much for sharing!!
Dayna says
Hi! This looks delicious! I don’t have any coconut milk in the house and wondered if you have tested this one with any other kind of milk and if it would work well? Thanks! We love your recipes. My 15 month old is OBSESSED with your carrot cake muffins!!!