• 3 tbsp olive oil
  • 2 banana shallots, finely diced
  • 3 tbsp plain flour
  • 600ml unsweetened almond milk
  • 1 tsp garlic powder
  • ½ tsp fresh nutmeg
  • 2 x 200g speciality mushrooms, sliced
  • 3 cloves garlic, crushed
  • 1 tsp thyme leaves, finely chopped
  • 350g Freefrom spaghetti
  • 15g parsley, roughly chopped
  • 25g flaked almonds, toasted


  1. 1

    Bring a large pan of water to the boil. Heat 2 tbsp oil in a large saucepan. Add the diced shallot and cook for 5 minutes. Add the flour and stir until a paste forms, then cook for a further 2 minutes. Gradually add the almond milk and stir until smooth, then add the garlic powder, nutmeg and some seasoning and simmer over a medium heat until thickened.

  2. 2

    Heat the remaining 1 tbsp olive oil in a wide pan over a high heat and add the mushrooms. Cook for 6-7 minutes until golden brown and softened. Add the crushed garlic and thyme and cook for a further 2 minutes, then add this to the almond milk sauce and season to taste. Remove the sauce from the heat and cover to keep it warm. 

  3. 3

    Meanwhile, cook the spaghetti according to the instructions on the packet. Scoop out two ladlefuls of cooking water then drain the rest. Stir the pasta through the mushroom sauce with the parsley and add some of the cooking water to loosen it. Divide between 4 plates and top with the toasted almonds to serve. 

Nutritional Details

Each serving provides
  • Energy 2441kj 583kcal 29%
  • Fat 16.3g 23%
  • Saturates 2.4g 12%
  • Sugars 2.8g 3%
  • Salt 0.25g 4%

% of the Reference Intakes

Typical values per 100g: Energy 490kj/117kcal

Each serving provides

91.2g carbohydrate 7.5g fibre 13.8g protein

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