Spice It Up: Thyme Pasta with Balsamic Mushrooms, Caramelized Onions, and Feta

By Trisha Zhou, Dietetic Intern

This incredibly flavorful, plant-forward pasta dish is packed full of nutrients! Umami mushrooms, caramelized onions, fragrant thyme, and tangy feta deliver loads of flavor into each bite. Perfect for a quick lunch or weekday dinner, it comes together in 30 minutes and uses less than 10 ingredients. To save prep time but still preserve the texture of the pasta, prep a big batch of the mushroom-onion mixture in advance and toss it together with freshly boiled pasta just before eating.

Ingredient Highlight: 

Whole wheat: Whole wheat products, such as pasta or bread, includes the grain’s nutrient-dense endosperm and bran and provides satisfying complex carbohydrates to fuel your body. Its high fiber content lowers your risk of colorectal cancer and helps regulate blood sugar [i]. What’s more, it’s higher in protein (13.9 g of protein per 100 g of whole wheat pasta) and keeps for a long time in your pantry, making it a great shelf-stable ingredient to keep on hand [ii].

Mushrooms: Mushrooms are high in bioactive compounds that boost our immune system to fight against diseases more efficiently. They’re also rich in potassium, which can lower blood pressure [iii]. Higher mushroom consumption is also associated with lower risk of cancer, particularly breast cancer. [iv]

Onion: Onions are rich in vitamin C and contain dozens of flavonoids, which are antioxidants that can help ward off oxidative stress in the body [v]. High consumption of allium foods (such as onions, garlic, and leeks) is associated with a lower risk of colorectal cancer. Onions may also be protective against blood clots, and thus reduce the risk of heart attacks and strokes.

Extra virgin olive oil: A high percentage of the fat in olive oil is monounsaturated fat, which helps improve the body’s immune response [vi]. The polyphenols contained in extra virgin olive oil are anti-inflammatory, anti-mutagenic, anti-thrombotic, and anti-atherogenic, which help slow down the development of cardiovascular and neurodegenerative diseases. Both monounsaturated fats and polyphenols are also shown to have chemo-preventive properties.

Thyme: Thyme is rich in vitamins (A and C) as well as minerals. Thyme has antioxidant properties and is therefore anti-inflammatory and may have antimicrobial properties as well.

Recipe, 2 servings,  30 minutes

Ingredients

• 6 ounces whole wheat pasta, preferably a short pasta variety like rigatoni, penne, or fusilli (about 2 cups)
• 1 medium red onion, very thinly sliced
• 2 tablespoons extra virgin olive oil, divided
• 12 ounces sliced cremini, shiitake, or portobello mushrooms (about 4 1/2 cups sliced)
• 4 sprigs fresh thyme, plus more for garnish
• salt and pepper
• 2 tablespoons balsamic vinegar
• 1/4 cup crumbled feta

Instructions:

1. In a big skillet, heat 1 tablespoon of olive oil over medium-low heat. Saute the onion for about 15 minutes, stirring occasionally, until it’s a deep caramelized brown. Remove the onion from the pan and set aside.
2. Meanwhile, bring a pot of salted water to a boil. Cook the pasta in the salted water according to package instructions, but undercook it by a minute. If the package says to cook for 12 minutes until al dente, set a timer for 11 minutes.
3. Heat the other tablespoon of olive oil in the skillet over medium to medium-high heat and add in the mushrooms and thyme. Salt and pepper them to taste, and cook until golden brown. Add in the balsamic vinegar; it will bubble vigorously. Continue cooking until fairly dry and remove the sprigs of thyme. Return the onion back into the pan.
4. When the pasta is done, reserve 1 1/2 cup of the pasta water and drain the pasta. Add the pasta to the pan with mushrooms and onions, along with 3/4 cup of pasta water. Cook while constantly stirring/tossing, which will create a creamy sauce as starch is released from the pasta. 
5. When most of the liquid has been absorbed, turn off the heat and add in the feta. Stir to emulsify the feta into the sauce, adjusting the consistency with more pasta water as necessary.
6. Plate and top with some more fresh thyme leaves, if desired. Enjoy!

Notes

• If you don’t have access to fresh thyme, feel free to substitute with a generous pinch of dried thyme.
• Other grains, such as farro or pearled barley, also work well in this recipe and tend to reheat better. In that case, I would suggest topping the dish with feta rather than emulsifying it into the sauce.
• If you cannot have gluten, feel free to substitute with a gluten-free pasta, such as brown rice pasta or chickpea pasta.
• If you cannot have dairy, the feta can be left out!

References:

[i] Research, A. I. f. C. (2020). “Whole Grains: Protect Against Colorectal Cancer.” AICR Food Facts. Retrieved 8 July, 2024, from https://www.aicr.org/cancer-prevention/food-facts/whole-grains/.

[ii] Agriculture, U. S. D. o. (2019). “Pasta, whole-wheat, dry.” FoodData Central. Retrieved 9 July, 2024, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169738/nutrients.

[iii] Clinic, C. (2022). “7 Impressive Reasons To Eat Mushrooms.” Retrieved 8 July, 2024, from https://health.clevelandclinic.org/benefits-of-mushrooms.

[iv] Ba, D. M., et al. (2021). “Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies.” Adv Nutr 12(5): 1691-1704.

[v] Clinic, C. (2023). “Stop the Tears: Why Onions Are Good for You.” Retrieved 8 July, 2024, from https://health.clevelandclinic.org/are-onions-good-for-you.[vi] Bilal, R. M., et al. (2021). “Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production.” Front Pharmacol 12: 723040.