Spaghetti mushroom pan with fresh green pepper

The mixed mushroom pan with fresh green pepper and whole wheat spaghetti is wonderfully creamy - and it doesn't require any cream.

Nutrient profile: One portion of this high-fiber dish covers over 100% of the average daily requirement of manganese and selenium. Copper and the essential amino acid tryptophan are covered by 90%. The ratio of omega-6 to omega-3 fatty acids is 5:1, within the maximum recommended ratio. More on this at: Vegans often eat unhealthily. Avoidable nutritional errors.

Wholemeal spaghetti: Wholemeal spaghetti is usually made from wholemeal durum wheat flour mixed with water and salt, and more and more suppliers are also offering organic quality. In general, eating wholemeal pasta, unlike normal pasta, with its high fiber content helps reduce blood pressure, cholesterol levels, the risk of colon cancer, coronary heart disease and type 2 diabetes. In addition to the fiber, wholemeal products are healthy due to the antioxidants they contain.

Oyster mushrooms: The oyster mushrooms (Pleurotus), also known as king oyster mushrooms or king oyster mushrooms, are a genus of mushrooms from the family of the oyster mushrooms. Oyster mushrooms have a delicate aroma. The oyster mushrooms are available in brown or pale colors, with the flesh of the brown oyster mushroom having a porcini-like consistency. The aroma of the oyster mushroom is also similar to that of the porcini mushroom. It is also cultivated. Like the button or porcini mushroom, it can also be eaten raw.

Mushrooms: The button mushroom is the most common cultivated mushroom. The flesh of the round mushroom is white and firm, the taste is mild. The brown button mushroom is a special variety that is less sensitive to pressure and has a more intense flavor than the white mushroom.

Green pepper: Green pepper is unripe peppercorns that have a very mild taste. Green peppercorns are harvested before they are fully ripe. Green peppercorns therefore have a fresher and less spicy aroma compared to black or white peppercorns. Its taste can be slightly fruity or floral.

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a cow's milk substitute and is easy to prepare yourself (see "Alternative preparation").

Parsley: Parsley is a source of flavonoids, antioxidants and vitamins, especially vitamins K, C and A, which makes this culinary herb suitable for more than just a garnish. There is curly leaf parsley, root parsley and flat-leaf parsley. The latter is considered spicier than the curly leaf parsley and root parsley is the strongest in taste. All parts of the parsley plant have a strong, spicy-bitter aroma, although the often less noticed stems are particularly aromatic.

Amount of salt and oil: We have deliberately reduced the amount of oil for health reasons. We have not given any information on the amount of salt, as individual needs vary greatly. It is up to you to decide, but we recommend keeping the salt content as low as possible. It takes around 3 months to get used to a lower salt content, but you will also benefit from this change in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.

Buy green pepper: Fresh green pepper is available in well-stocked supermarkets or in Asian supermarkets.

Whole wheat pasta: You can use whole wheat linguine or whole wheat macaroni instead of the whole wheat spaghetti listed.

Mushrooms: You can also use other mushrooms, such as chanterelles or just button mushrooms .

Making oat milk: Information on making your own raw vegan oat milk can be found under the "Make Your Own" section in the following link: Oat milk.