Basil Tahini Pasta with Mushrooms & Burst Tomatoes
Elevate your dinner game with this vibrant and nourishing Basil Tahini Pasta with Mushrooms & Burst Tomatoes. This dish is a celebration of fresh, wholesome ingredients that not only tantalize your taste buds but also contribute to your overall well-being. Packed with skin-loving antioxidants, hair-strengthening nutrients, and lifestyle-boosting components, this recipe is a delicious way to nourish your body from the inside out.
The combination of ingredients in this dish offers numerous health benefits. Tomatoes are rich in lycopene, an antioxidant that promotes skin health and protects against sun damage. Mushrooms provide selenium and vitamin D, supporting hair growth and strength. Basil is packed with vitamins A and K, which contribute to skin elasticity and overall skin health. Tahini, made from sesame seeds, is an excellent source of healthy fats and minerals that support both skin and hair health. This nutrient-dense meal aligns perfectly with a health-conscious lifestyle, providing sustained energy and vital nutrients.
Health Benefits
This recipe contains several ingredients that offer benefits for skin health, hair health, and the immune system. Here’s a breakdown of the key ingredients and their benefits:
Tomatoes:
- Rich in lycopene, a powerful antioxidant that protects skin from UV damage and oxidative stress. Lycopene can help prevent premature aging and maintain skin elasticity.
- High in vitamin C, which supports immune function by stimulating the production and activity of white blood cells.
Mushrooms:
- Contain selenium, which is essential for hair growth and can help prevent hair loss.
- Rich in beta-glucans, which stimulate the immune system and enhance its ability to fight off pathogens.
Basil:
- Contains vitamin A, which promotes cell turnover and helps maintain healthy skin. Also rich in antioxidants that protect against free radical damage.
- Has antimicrobial properties that can help fight off infections.
Tahini (sesame seed paste):
- High in zinc, which is crucial for hair growth and repair. Zinc deficiency can lead to hair loss.
- Contains vitamin E, an antioxidant that protects skin cells from oxidative damage and supports skin healing.
Olive oil:
- Rich in vitamin E and polyphenols, which have anti-inflammatory properties and can help protect the skin from premature aging.
- The healthy fats in olive oil can help nourish the hair and scalp, promoting shine and strength.
Garlic:
- Contains allicin, a compound with potent antimicrobial properties that can help boost the immune system and fight off infections.
Whole wheat spaghetti:
- Contains B vitamins, particularly biotin, which is essential for healthy hair growth.
- Provides complex carbohydrates that help maintain steady energy levels, supporting overall health and immune function.
Lemon juice:
- High in vitamin C, which is crucial for collagen production, helping to maintain skin elasticity and reduce the appearance of wrinkles.
- The vitamin C content also supports immune function.
Health Benefits:
Antioxidants (like lycopene in tomatoes and polyphenols in olive oil) neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and disease.
Vitamins A, C, and E are essential for skin health because they support collagen production, protect against UV damage, and promote cell turnover.
Zinc (found in tahini) is crucial for hair growth because it helps regulate hormone levels and supports protein synthesis, both of which are necessary for healthy hair.
Beta-glucans in mushrooms activate macrophages and other immune cells, enhancing the body’s ability to recognize and fight pathogens.
B vitamins in whole wheat pasta support cellular energy production, which is essential for hair growth and overall health.
By combining these nutrient-rich ingredients, this recipe provides a well-rounded approach to supporting skin health, hair health, and immune function through diet.
Nutritional Information
Based on the recipe provided, here’s a detailed nutritional breakdown for one serving of Basil Tahini Pasta with Mushrooms & Burst Tomatoes. This analysis assumes the recipe serves 4 people.
Nutritional Breakdown (per serving):
Macronutrients:
- Carbohydrates: 60-65g
- Protein: 15-18g
- Fat: 20-25g (mostly healthy unsaturated fats from olive oil and tahini)
Vitamins and Minerals:
- Vitamin A: 300-350 IU (from basil and tomatoes)
- Vitamin C: 15-20mg (primarily from tomatoes)
- Vitamin D: 2-3 mcg (from mushrooms)
- Vitamin K: 20-25 mcg (from basil)
- Vitamin E: 3-4mg (from olive oil and tahini)
- Folate: 50-60 mcg (from whole wheat pasta and vegetables)
- Thiamin (B1): 0.3-0.4mg (from whole wheat pasta)
- Riboflavin (B2): 0.2-0.3mg (from mushrooms and whole wheat pasta)
- Niacin (B3): 4-5mg (from whole wheat pasta and mushrooms)
- Vitamin B6: 0.3-0.4mg (from whole wheat pasta and vegetables)
Minerals:
- Iron: 3-4mg (from whole wheat pasta and tahini)
- Magnesium: 80-100mg (from whole wheat pasta and tahini)
- Phosphorus: 200-250mg (from whole wheat pasta and mushrooms)
- Potassium: 500-600mg (from tomatoes, mushrooms, and whole wheat pasta)
- Zinc: 2-3mg (from whole wheat pasta and tahini)
- Selenium: 15-20 mcg (primarily from mushrooms)
- Calcium: 50-60mg (from tahini and vegetables)
Fiber: 8-10g (from whole wheat pasta and vegetables)
Antioxidants:
- Lycopene: 5-7mg (from tomatoes)
- Beta-carotene: 1-2mg (from basil and tomatoes)
Other beneficial compounds:
- Polyphenols and flavonoids (from basil, olive oil, and vegetables)
- Ergothioneine (from mushrooms)
This meal provides a good balance of macronutrients, with complex carbohydrates from whole wheat pasta, healthy fats from olive oil and tahini, and protein from the pasta and tahini. It’s particularly rich in B-vitamins, antioxidants, and minerals that support overall health, including skin and hair health as mentioned in the recipe introduction.
Basil Tahini Pasta with Mushrooms & Burst Tomatoes
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes25
minutes450
kcalIngredients
12 oz whole wheat spaghetti
2 cups cherry tomatoes
8 oz cremini mushrooms, sliced
4 cloves garlic, minced
1/4 cup extra virgin olive oil
1/4 cup tahini
1/4 cup fresh basil leaves, chopped
2 tbsp lemon juice
1 tsp red pepper flakes (optional)
Salt and black pepper to taste
1/4 cup reserved pasta water
Directions
- Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions until al dente.
- While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the cherry tomatoes and cook for 5-7 minutes, stirring occasionally, until they begin to burst and release their juices. Remove from the skillet and set aside.
- In the same skillet, add the remaining olive oil and sauté the sliced mushrooms for 5-6 minutes until golden brown.
- Add minced garlic and cook for an additional minute until fragrant.
- In a small bowl, whisk together tahini, lemon juice, and 2 tablespoons of the reserved pasta water until smooth.
- Return the cooked pasta to the pot and add the tahini mixture, burst tomatoes, sautéed mushrooms, and chopped basil. Toss everything together, adding more reserved pasta water if needed to achieve a creamy consistency.
- Season with salt, black pepper, and red pepper flakes (if using). Toss once more to combine.
- Serve hot, garnished with additional fresh basil leaves if desired
Tips:
- For perfectly sautéed mushrooms, avoid overcrowding the pan as this can lead to steaming instead of browning. Cook the mushrooms in a single layer, giving them space to release their moisture and develop a golden-brown color. If necessary, cook the mushrooms in batches to ensure they all get crispy and flavorful rather than soggy.
This Basil Tahini Pasta with Mushrooms & Burst Tomatoes is a perfect balance of flavors and textures, offering a satisfying meal that nourishes both body and soul. Enjoy this delightful dish as part of your healthy lifestyle routine!
