• SFL Nutrition

Protein Pasta with Miso Cream Sauce

A natural taste of umami based from ancient Ayurvedic nutrition

Umami is one of the five key taste profiles. Umami foods specifically have a savory, full-bodied flavor due to the amino acid L-glutamate. Enjoy the taste of natural umami foods over processed food where glutamate or MSG is added unnaturally in high amounts and experience the REAL flavor. It stimulates appetite and leaves you feeling full and satisfied through neurotransmitters in the brain. Support a healthy gut, stimulate digestion and support normal brain processes by incorporating natural umami foods.

Tomatoes are an awesome plant source of glutamate, creating more of a umami profile as they ripen and glutamate levels continue to rise.

Soy-based foods, such as miso have a lot of umami flavor and contain an even higher glutamate content after fermentation.

Cheese and dairy products naturally have a umami taste. As cheese ages, it goes through proteolysis breaking down into amino acids and raising the levels of free glutamic acid.

Here is our umami recipe creation from recreated from Cooking Light (serves 4)


8 ounces uncooked chickpea casarecce pasta

1 1/2 cups milk divided (can be substituted with plant-based milks)

1/4 cup all-purpose flour (coconut flour works too!)

1 Tbsp. cornstarch

1 Tbsp. nutritional yeast

3 Tbsp. + 2 tsp. white miso

1 cup unsalted chicken stock

2 Tbsp. olive oil

1/2 tsp. black pepper

3 cups multicolored grape tomatoes

2 tsp. chopped fresh thyme

3 garlic cloves, sliced

1/4 cup diced white onion

1 package fresh baby spinach

2 ounces fresh mozzarella cheese, diced

Fresh basil to garnish


Step 1: Cook pasta according to package directions, omitting salt and fat; drain.

Step 2: Place 1/2 cup milk in a bowl; whisk in flour and miso until smooth. In a saucepan, bring stock and remaining 1 cup milk to a boil over high heat. Whisk in flour mixture, nutritional yeast, and cornstarch, reduce heat to medium and simmer until slightly thickened (4-5 minutes). Add pepper.

Step 3: Heat olive oil in a skilled over high. Add tomatoes (and a dash of sea salt if desired), and cook, until slightly blistered and beginning to pop (2-3 minutes). Add thyme, garlic and onion; cook 1 minute. Add spinach; cook, stirring constantly until wilted (2-3 minutes). Remove from heat. Add cooked pasta, sauce, and cheese to skillet. Stir and toss to combine. Serve in shallow bowls and top with fresh basil.

Nutrition Information (per serving)-

Calories: 511, Total Fat: 18g, Saturated Fat: 5g, Unsaturated Fat: 9g, Cholesterol: 9.4mg, Total Carbohydrates: 68g, Protein: 26g, Fiber: 19.1g, Sugar: 13g, Added Sugars: 0g, Sodium: 665mg, Calcium: 17% DV, Potassium: 14% DV


-SFL Nutrition

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