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Whole Wheat Penne with Mushrooms & Kale
10 min prep time
20 min cook time
4servings
How to Make Whole Wheat Penne with Mushrooms & Kale
This earthy whole wheat penne dish is packed with sautéed mushrooms, tender kale, and a light Parmesan finish for a comforting yet wholesome meal. Whole grain pasta and leafy greens bring fiber and nutrients to the table, helping slow digestion and support steady blood glucose (blood sugar). It’s a balanced, plant-forward option that fits easily into a diabetes-friendly eating plan. This is a DASH (Dietary Approach to Stop Hypertension) and mediterranean recipe.
10 min prep time
20 min cook time
4servings
2 oz pasta and 1 cup veggies
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Step-By-Step Instructions:
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Bring a large pot of water to a boil. Add pasta and cook until al dente, according to package directions. Reserve ½ cup of the pasta water before draining.
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While pasta cooks, heat olive oil in a large skillet over medium heat. Add mushrooms and cook, stirring occasionally, until softened and browned, about 5-7 minutes.
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Stir in garlic, red pepper flakes (if using), salt, and black pepper. Cook for 30 seconds until fragrant.
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Add kale and vegetable broth, stirring occasionally, until the greens are tender, about 3-4 minutes.
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Reduce heat to low and add the drained pasta to the skillet. Toss everything together, adding a splash of reserved pasta water if needed to coat the noodles evenly.
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Remove from heat, stir in Parmesan cheese and lemon juice, and toss again.
Nutrition facts
4 Servings
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Serving Size
2 oz pasta and 1 cup veggies
- Amount per serving Calories 300
- % Daily value*
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Total Fat
11g
14%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 5mg 2%
- Sodium 220mg 10%
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Total Carbohydrate
53g
19%
- Dietary Fiber 7g 25%
- Total Sugars 3g
- Added Sugars 0g 0%
- Protein 14g
- Potassium 730mg 16%
Ingredients
whole-wheat rotini pasta
8 oz
Extra Virgin Olive Oil
2 tbsp
cremini (baby bella) mushrooms (sliced)
12 oz
garlic (minced)
3 clove
ground red pepper flakes
1/2 tsp
salt
1/8 tsp
black pepper
1/4 tsp
kale (chopped, stems removed)
6 cup
low sodium vegetable broth
1/2 cup
Parmesan cheese (grated)
1/4 cup
lemon juice
1 tbsp
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