This brain-healthy walnut pasta bake is the ultimate cloudy day comfort food

California walnut pasta bake

Credit: California Walnuts

Strong Women


This brain-healthy walnut pasta bake is the ultimate cloudy day comfort food

By Miranda Larbi

6 months ago

2 min read

However cloudy or wet summer gets, this Californian walnut pasta bake is the ultimate (healthy) comfort food.


When you think of ‘comfort food’, your mind probably goes to warming autumnal or wintry dishes. But given how unpredictable the weather is right now, we’re making the case for summer comfort. 

This pasta bake is less stodgy than most and is bursting with goodness. Pasta aside, the main ingredient is the humble walnut – one of the most nutrient-dense foods available. They’re rich in antioxidants, omega-3 fatty acids and minerals. A 2022 study found that eating a walnut-rich meal can reduce levels of bad cholesterol, while a single serving of the nut will get you over the recommended daily allowance of brain-boosting omega-3. 

Red kidney and black beans make up the fibre and protein portion of the dish, while mushrooms add a dose of vitamin D. Remember: warm, fresh pasta is delicious and filling but cold, leftover pasta boasts its own benefits. Uncooked pasta contains something known as resistant starch – a form of carbohydrate that our digestive enzymes find hard to break down into glucose. When pasta is cooked, that resistant starch is broken down into a form which is easier to digest, causing more glucose to be released into the body and leading to an increased blood sugar spike. As pasta cools, the carbs within it get reorganised back into resistant starch, making it more blood sugar-friendly.

And because resistant starch is hard to digest, it tends to make it through the digestive system intact, eventually ending up in the colon where it becomes fuel for our gut bacteria to snack on.

Ingredients

  • 100g California walnuts (plus an extra 25g to sprinkle)
  • 300g mushrooms
  • 1 tbsp oil
  • 2 cloves garlic, crushed
  • 1 tsp ground cumin
  • 1 tsp chilli powder
  • 400g can chopped tomatoes
  • 2 tbsp tomato puree
  • 400g can red kidney beans (drained and rinsed)
  • 400g can black beans (drained and rinsed)
  • 2 tbsp chopped coriander
  • 250g pasta shapes
  • 50g vegan hard cheese finely grated
  • 6 tbsp fresh breadcrumbs

Method

1. Preheat the oven to 200°C, gas mark 6.

2. Place 100g walnuts in a food processor and mix to give a coarse crumb. Transfer into a bowl then whizz the mushrooms in the food processor and and mix into the walnuts.

3. Heat the oil in a large saucepan and fry the walnut mixture and garlic for 5 minutes. Add the spices and cook for 1 minute.

4. Stir in the tomatoes, tomato puree and both beans and cook gently for 10 minutes, stirring occasionally. Season and stir in the coriander.

5. Meanwhile, cook the pasta shapes in boiling water for 11-12 minutes, drain and stir in the chilli mince, transfer to a baking dish.

6. In a small bowl, mix together the cheese, breadcrumbs and remaining 25g chopped walnuts and sprinkle over the dish.

7. Bake for 15-20 minutes until golden.

8. Serve!


Recipe and images courtesy of Californian Walnuts

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