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This post is sponsored by Barilla®. We teamed up to introduce you to their new line of one-ingredient legume pastas made from chickpeas or red lentils. If you love pasta, and you love getting the most nutrition out of every meal, then you’re going to love their new legume pastas, and this creamy Red Lentil Pasta Alfredo.


I can’t tell you how many creamy sauces I’ve had to skip at vegan restaurants over the years.

Eaters of the Standard American Diet (SAD, for short) might think there’s no way a great creamy sauce can be made without dairy, but vegans seem to think there’s no way a creamy sauce can be made without cashews. And I’m allergic to cashews!

The truth is, creativity in the kitchen is the reason we have Alfredo sauce in the first place, and it’s the same reason new generations of chefs can endlessly adapt and reinvent it.

For my vegan Alfredo sauce, I skip over the dairy, skip over the cashews, and use the perfectly creamy combination of arrowroot powder and soy milk. Try it out! You’ll taste for yourself how nice it is.


So, my Alfredo sauce is healthier than the original and allergy-free.

Meanwhile, on the pasta side of the equation, we can do the same thing!

If you have a gluten intolerance, or if you simply want to supercharge the nutrition of your dish, legume pasta is exactly what you want. And the new Red Lentil Penne from Barilla fits the bill beautifully. There is literally just one ingredient—red lentils—so you basically get to enjoy pasta while eating lentils! I love it. Red lentils, and thus red lentil pasta, are high in protein, fiber, iron, potassium, and folate.


And since I’m in such a swapping, reinventing mood, I also used oyster mushrooms in this dish instead of chicken. More umami than ever with none of the meat or cholesterol 😉

The meatiness of the mushrooms, the creaminess of the vegan sauce, the satisfying mouth feel of the penne—this Barilla Red Lentil Pasta Alfredo has it all! It tastes better than the SAD, tired version you ate at the Italian restaurant in the mall when you were a kid, and it’s better for you, too.


You can find the Barilla legume pastas on Amazon, and at select grocery stores nationwide. The pastas come in four varieties: Chickpea Rotini, Chickpea Casarecce, Red Lentil Penne, and Red Lentil Rotini. Have fun exploring them all, and keep returning to my blog for more recipe ideas! For more on the new pastas from Barilla, visit

Buon appetito!

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Mushroom Alfredo Pasta (Vegan)

By: Jenné
Indulge in the creamy rich flavors of Mushroom Alfredo, a delicious vegan alternative to the classic Italian dish. Made with a rich dairy-free and nut-free cream sauce, tender mushrooms, and al dente pasta, you won’t believe this dish is 100% plant-based!
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6


  • 16 oz pasta, fettuccine, linguine, penne, bow ties, etc.
  • 1-2 tbsp extra virgin olive oil
  • 2 tbsp grapeseed oil, or ¼ cup white wine or veggie broth
  • 1 shallot, diced
  • 12 oz oyster mushrooms, or maitake, shiitake, or baby bella mushrooms
  • 1 1/2 cups plain unsweetened soy milk, or other non-dairy milk
  • 1 1/2 tbsp arrowroot powder, or cornstarch
  • ½ cup nutritional yeast
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • 1 1/2 tbsp fresh lemon juice, plus more to taste
  • 1 tsp sea salt, plus more to taste
  • freshly cracked black pepper, for garnish
  • ¼ cup chopped fresh parsley, for garnish


  • Cook the pasta according to the package directions in heavily salted water. Drain well, then toss immediately with a drizzle of extra virgin olive oil in the colander.
  • Warm the grapeseed oil in a skillet over medium heat.
  • Add the shallots and sauté until they turn translucent, for about 2 minutes.
  • Add the mushrooms and a pinch of salt. Cook until the mushrooms are tender, stirring periodically as they cook, for about 8 minutes. For meatier mushrooms, place a lid or heavy plate directly onto the mushrooms as they cook on medium-low heat.
  • In a small bowl, combine the soy milk and arrowroot powder. Whisk well to break up any clumps of arrowroot powder.
  • Pour the soy milk mixture over the mushrooms. Immediately stir in the nutritional yeast, onion powder, garlic powder, lemon juice, and salt.
  • Reduce the heat to medium-low. Stir the sauce and mushroom mixture together and cook until the sauce has thickened. Season to taste with more lemon or salt.
  • Add the cooked pasta and gently toss together to combine. Serve hot, garnished with freshly ground black pepper and parsley.


Storage Directions
  • Refrigeration: Allow leftovers to cool to room temperature before transferring to an airtight container and refrigerating for up to 3-4 days. 
  • Freezing: Transfer cooled leftovers to a freezer-safe container and freeze for up to 2-3 months.
  • Reheating: When ready to enjoy leftovers, reheat the pasta on the stovetop or the microwave with a splash of soy milk or non-dairy milk to restore moisture. Thaw frozen leftovers in the refrigerator overnight before reheating. 
Recipe Pro-Tips
  • Heavily salt the pasta water. Don’t skip this crucial step! Adding salt enhances the pasta’s flavor and gives it a tender texture.
  • Cook noodles al dente. Prepare the pasta al dente according to package instructions, or cook until slightly firm to the bite. This prevents the pasta from becoming mushy when combined with the sauce. 
  • Meatier mushrooms. If you want a meatier mushroom texture, place a lid or heavy plate directly onto the mushrooms as they cook on medium-low heat. This will release the mushrooms’ moisture and create a firmer texture. 
  • Smoothly thicken the sauce. Whisk the soy milk and arrowroot powder together thoroughly before adding them to the skillet to prevent clumps in the alfredo sauce. Then stir the mixture continuously as you add it to the mushrooms to ensure even distribution and a smooth, thick texture.
  • Adjust seasonings to taste. Taste the alfredo with mushrooms before you add the cooked pasta and adjust to taste as needed. Add more lemon juice for acidity, salt for seasoning, or nutritional yeast for a cheesier flavor.
Like this recipe? Rate and comment below!


About Jenne

I’m a Georgia Peach living in Los Angeles (by way of NYC), with an insatiable love of sweet potatoes, travel, animals, and cooking. On Sweet Potato Soul you’ll discover hundreds of delicious and easy-to-make vegan recipes.

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