Mediterranean Mushroom Pasta (Healthy & Protein-Rich)

This Mediterranean mushroom pasta is a hearty, healthy dinner packed with flavor, plant-based protein, and Mediterranean goodness.

For more easy, healthy, and delicious pasta recipes, check out our creamy broccoli pasta, one-pot lentil pasta, mushroom orzo, and lemon orzo with zucchini.

Close up Mediterranean mushroom pasta easy and protein rich with basil and olive oil.

A Comforting Meal That Fits a Mediterranean Lifestyle

Looking for a pasta dish that’s both comforting and nourishing? 🍝 This Mediterranean mushroom pasta is the perfect balance of hearty flavor and wholesome ingredients. It’s simple to prepare, yet feels special enough for a family dinner.

Packed with meaty mushrooms and a flavorful tomato base, this recipe delivers the richness you love in Italian-inspired cooking while staying naturally low in saturated fats. The result is a vegetarian pasta dinner recipe that satisfies without weighing you down.

It’s also full of fiber-rich vegetables, plant-based protein, and Mediterranean diet flavors, making it a meal that supports a balanced lifestyle. Louise and I love enjoying it as a weeknight dinner when we want something both filling and light at the same time. 🌿

Best of all, it’s made with everyday pantry staples: olive oil, garlic, onion, and fresh basil, so you can whip it up anytime you’re craving a healthy weeknight pasta. 🍄

Ingredients

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

Olive oil: Extra virgin adds the best flavor. You can substitute avocado oil or even a light drizzle of olive oil spray if you’re looking for a low saturated fat pasta meal.
Onion: Yellow onion gives sweetness, but red onion or shallots also work.
Carrots: They add natural sweetness and body.
Celery: Essential for the base, but you can use fennel stalks for a light anise flavor.
Garlic: Fresh cloves are best, but garlic powder works in a pinch.
Oregano: Dried oregano brings Mediterranean flavor. Try rosemary, thyme, or an Italian herb mix if you prefer.
Tomato paste: Thick, rich, and perfect for sauces. If you don’t have it, use canned crushed tomatoes or blended roasted red peppers for depth.
Mushrooms: A mix of white and brown mushrooms creates a “meaty” bite. Portobello or shiitake mushrooms also make this feel like a meaty mushrooms pasta.
Balsamic vinegar: Adds tang, umami, and balance. Soy sauce or tamari are good substitutes.
Fresh basil: Brings freshness. You can also try parsley, arugula, or fresh spinach leaves stirred in at the end.
Pasta: Fettuccine works beautifully, but spaghetti, rigatoni, or whole-wheat pasta are great swaps for extra fiber. Chickpea or lentil pasta makes this even more of a plant-based protein pasta.
Parmesan cheese: Traditional choice, but you can swap with Pecorino Romano, nutritional yeast for a vegan option, or low-fat Greek yogurt stirred into the sauce for creaminess.

How to Mediterranean Mushroom Pasta

Step 1 – Chop the Vegetables

Coarsely chop the mushrooms with a knife or pulse them in a food processor in batches. Transfer to a bowl. Do the same with the onion, carrots, celery, and garlic. This is the base for your healthy weeknight pasta.

Step 1 Chopped onion carrot celery and garlic ready to cook Mediterranean mushroom pasta ragu base.

Step 2 – Build the Flavor Base

Heat olive oil in a large skillet or Dutch oven. Add the onion, carrot, celery, garlic, oregano, and tomato paste. Sauté for about 5 minutes, stirring often, until the vegetables are soft and fragrant. Add a splash of water if the pan gets dry.

Step 2 Onion carrot celery garlic oregano and tomato paste sautéing in olive oil for mushroom pasta.

Step 3 – Cook the Mushroom Ragu

Add the chopped mushrooms, salt, and black pepper. Cook over medium-high heat for 20 minutes, or until the mushrooms release their liquid and it evaporates. Stir in balsamic vinegar, then taste and adjust for seasoning. The ragu should be savory, rich, and almost creamy.

Step 3 Mushrooms cooking down into rich mushroom ragu with balsamic vinegar for Mediterranean mushroom pasta.

Step 4 – Cook and Combine the Pasta

Boil the pasta in salted water according to package directions. When al dente, save one cup of the cooking water and drain the rest. Add the pasta to the skillet with the mushroom ragu and pour in a splash of the reserved water. Toss on medium heat until the pasta is coated in the sauce.

Step 4 Boiled pasta tossed in a pot with mushroom ragu until coated.

Step 5 – Garnish and Serve

Finish with fresh basil, a drizzle of olive oil, and plenty of parmesan cheese. Serve right away while hot and enjoy a bowl of Mediterranean comfort.

Step 5 Mediterranean mushroom pasta served on a plate with fresh basil and parmesan.

Tips

Make it ahead: The mushroom ragu thickens and tastes even better the next day, perfect for meal prep or a quick healthy weeknight pasta.
Use a food processor: Quickly chop mushrooms and veggies in batches to save 10–15 minutes. Pulse gently. You still want small pieces with texture, not a paste.
Use a wide skillet: More surface area helps the mushrooms release water faster, giving you a rich sauce instead of steaming.
Don’t rush the soffritto: Let onion, carrot, and celery soften slowly. This is the foundation of flavor in any Mediterranean diet recipe.
Boost umami: Add a splash of balsamic vinegar to balance sweetness and deepen flavor. For a twist, try soy sauce—just use less since it’s saltier.
Loosen with broth if needed: If your ragu feels too thick, stir in a splash of vegetable broth (we usually use bouillon powder dissolved in water because it makes groceries lighter and a small tub lasts for weeks).
Reserve pasta water: The starchy water binds sauce to pasta, creating that silky finish you expect in a restaurant dish.
Garnish generously: Fresh basil, parmesan, or even nutritional yeast add a final burst of flavor.

Frequently Asked Questions

Do I need to use two kinds of mushrooms?

Not at all. A mix of white and brown mushrooms gives the best flavor, but you can use just one type or swap in portobello or shiitake for a deeper taste.

Can I use gluten-free pasta?

Yes! Brown rice pasta, chickpea pasta, or lentil pasta work well and add even more plant-based protein.

How can I make the sauce creamier?

Stir in a spoonful of low-fat Greek yogurt, Skyr, or even cashew cream right before serving.

Is this recipe good for meal prep?

Definitely. The mushroom ragu keeps well in the fridge for up to 3 days and actually tastes better as the flavors develop. It’s perfect for a high fiber pasta recipe you can enjoy all week.

Can I make this vegan?

Yes. Simply skip the parmesan or use nutritional yeast instead for that cheesy finish.

What pasta shape works best?

We love long pasta like fettuccine or spaghetti because it holds onto the mushroom ragu beautifully. But short pasta makes this a cozy olive oil pasta sauce dish that’s easy to eat with a fork or spoon.

More Easy Mediterranean-Inspired Pasta Recipes

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