While enjoying a delightful Italian meal, fettuccine alfredo is always on the top of the list. Since it can easily pack a ton of empty calories, we went searching for a more heart friendly alternative. This is a decadent-tasting, yet very light and energizing vegan alfredo pasta sauce made with a base of cooked cauliflower! The nutritional yeast gives this sauce a lovely “cheesy” flavor while the pureed cauliflower gives it that perfect creamy sauce. Thanks to Oh She Glows for a delectable recipe!
•4 heaping cups cauliflower florets (1 small/medium cauliflower)
•1/2 tablespoon extra virgin olive oil
•1 tablespoon minced garlic (from 2 med/lg cloves)
•1/2 cup unsweetened and unflavored almond milk (or non-dairy milk of choice)
•1/4 cup nutritional yeast
•1 tablespoon fresh lemon juice
•1/2 teaspoon onion powder
•1/4-1/2 teaspoon garlic powder
•3/4 teaspoon fine grain sea salt, or to taste
•1/4-1/2 teaspoon pepper, to taste
•Fettuccine pasta of choice
•Fresh parsley, for garnish
- Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
- Meanwhile, add the oil into a skillet and sauté the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.
- In a high speed blender, add the cooked and drained cauliflower, sautéed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don’t be afraid to let it run for a minute or so. Set aside.
- Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.
- Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavor).
- Serve with fresh minced parsley and black pepper. Feel free to add in your favorite sautéed or roasted vegetables. I think peas, spinach, or broccoli would work very nicely! I added mushrooms, but I wasn’t overly crazy about them in this dish.
1) To make this pasta sauce extra decadent-tasting, add a tablespoon or two of vegan butter into the sauce. 2) To make this dish gluten-free, use gluten-free pasta. 3) To make this nut-free, use a nut-free non-dairy milk such as soy milk instead of almond milk. Be sure to use unsweetened and unflavored milk.
What are your favorite ways to use alfredo sauce? Share below!