Mediterranean Diet Cheese Ravioli with Mushrooms and Peas Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
As a dietitian, I love using frozen food ingredients in my meals! They’re not only convenient and time-saving, but they also help reduce food waste by lasting longer in the freezer.
Often, frozen foods get a bad reputation for not being “healthy,” which couldn’t be further from the truth! With the right pairings, frozen ingredients can help create nutrient-dense, balanced meals.
Here’s a perfect example: I took frozen cheese ravioli and made this delicious fall-inspired dish packed with fiber, protein, and healthy fats!
Mediterranean Diet Cheese Ravioli with Mushrooms and Peas Recipe?
Nutrient-Dense: Packed with fiber from the mushrooms and peas, plus healthy fats from olive oil. Mushrooms are also a great source of both soluble and insoluble fiber.
Easy: Using frozen ravioli and peas saves time while maintaining quality and nutrition.
Delicious: Creamy goat cheese combined with earthy mushrooms and savory herbs gives this meal restaurant-worthy flavors.
Ingredients (makes 2 servings):
10 oz Pack Frozen Cheese Raviolis (I’m using Trader Joe’s brand, my personal favorite)
1 Tbsp Olive oil (using #Gifted Organic Italian Olive Oil from Bono)
2 cups Shiitake Mushrooms
2 cups White Mushrooms
1/4 Sweet Onion
1.5 Cups Frozen Peas
Italian Herbs Seasoning (using #Gifted Blend from Morton & Bassett )
3/4 Cup Crumbled Goat Cheese
Nutrition Profile: per 1 serving
Calories: 450 kcal
Protein: 23 g
Fat: 23 g
Carbohydrates: 40 g
Fiber: 7g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Slice the mushrooms and onion.
Heat olive oil in a pan, and sauté the mushrooms and onions until golden brown.
Add frozen peas and Italian herbs to the pan, allowing the flavors to meld together.
While the veggies cook, prepare the frozen ravioli according to package instructions.
Once the ravioli is cooked, add it on top of the mushroom-pea mixture in the pan and combine.
Plate the dish, sprinkle crumbled goat cheese on top, and garnish with extra Italian herbs.
Nutrition Benefits of Shiitake Mushrooms:
Rich in B Vitamins: Shiitake mushrooms are a great source of B vitamins, which support energy metabolism and brain function.
Boost Immune System: Contain polysaccharides that support immune health.
High in Antioxidants: Provide protection against oxidative stress and inflammation.
Support Heart Health: Shiitake mushrooms contain compounds that may help lower cholesterol and promote heart health.
Other Mediterranean Diet Salad Recipes:
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