Vegan cauliflower alfredo with whole-wheat pasta

Indulge in a creamy, guilt-free delight with our Vegan Cauliflower Alfredo recipe, featuring whole-wheat pasta. Sautéed garlic and olive oil blend seamlessly with a luscious cauliflower and almond milk sauce, enhanced by nutritional yeast and a hint of lemon juice. Perfectly seasoned with salt and pepper for a balanced, flavorful meal. Healthy, satisfying, and entirely plant-based!

  • 22 Mar 2025
  • Cook time 20 min
  • Prep time 5 min
  • 2 Servings
  • 9 Ingredients

Vegan cauliflower alfredo with whole-wheat pasta

Vegan cauliflower alfredo with whole-wheat pasta is a delicious and healthy alternative to traditional Alfredo pasta. The creamy sauce is made from cauliflower, almond milk, and a hint of nutritional yeast, delivering a rich and satisfying flavor without any dairy. Paired with whole-wheat pasta, this dish is not only nutritious but also incredibly satisfying and easy to prepare.

Ingredients:

1 garlic clove
3g
1 tsp olive oil
4.50g
1 cup cauliflower
110g
3/4 cup almond milk
180g
1 dash salt
0.40g
1 dash black pepper
1/10g
1/2 tbsp yeast
3.50g
1/2 tbsp lemon juice
8g
4 oz whole-wheat pasta
110g

Instructions:

1. Prepare the Ingredients:
- Peel and mince the garlic clove.
- Chop the cauliflower into small florets.
- Measure out all other ingredients to have them ready.
2. Cook the Cauliflower:
- Fill a medium pot with water and bring it to a boil.
- Add the cauliflower florets to the boiling water and cook for about 7-10 minutes, until tender.
- Drain the cauliflower and set aside.
3. Sauté the Garlic:
- In a small skillet, heat 1 teaspoon of olive oil over medium heat.
- Add the minced garlic and sauté for about 1-2 minutes, until fragrant. Be careful not to burn the garlic.
4. Blend the Alfredo Sauce:
- In a blender or food processor, combine the cooked cauliflower, sautéed garlic, almond milk, salt, black pepper, nutritional yeast, and lemon juice.
- Blend until smooth and creamy. If the sauce is too thick, you can add a little more almond milk to achieve your desired consistency. Taste and adjust seasoning as necessary.
5. Cook the Pasta:
- While preparing the sauce, bring a large pot of water to a boil.
- Add a pinch of salt to the boiling water, then add the whole-wheat pasta.
- Cook according to the package instructions, usually around 8-10 minutes, until al dente.
- Drain the pasta and return it to the pot.
6. Combine Pasta and Sauce:
- Pour the creamy cauliflower Alfredo sauce over the cooked pasta.
- Toss well to coat the pasta evenly with the sauce.
7. Serve:
- Divide the vegan cauliflower Alfredo pasta into serving bowls.
- Garnish with additional black pepper or a sprinkle of nutritional yeast if desired.
8. Enjoy:
- Serve immediately and enjoy your delicious and healthy vegan cauliflower Alfredo with whole-wheat pasta!

Tips:

- Ensure the cauliflower is cooked thoroughly until tender. This will make it easier to blend into a smooth, creamy sauce.

- Use freshly squeezed lemon juice for the best flavor. Bottled lemon juice can sometimes have a bitter or off taste.

- Gradually add the almond milk while blending the sauce to achieve your desired consistency.

- If you prefer a thicker sauce, start with less almond milk and add more as needed.

- For added flavor, consider roasting the garlic clove before blending it into the sauce.

- Incorporate some sautéed mushrooms or spinach into the pasta for added nutrition and texture.

- Serve the pasta immediately after adding the sauce to ensure the best texture and flavor.

This vegan cauliflower alfredo with whole-wheat pasta is a delightful dish that proves you don't need dairy to enjoy a creamy pasta sauce. Whether you're vegan, lactose intolerant, or simply looking to try something new, this recipe is a fantastic addition to your culinary repertoire. Enjoy it as a main course or a side dish and savor the rich, comforting flavors.

Nutrition Facts
Serving Size210 grams
Energy
Calories 120kcal6%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 22g6%
Fiber 3.82g10%
Sugar 1.56g2%
Fat
Fat 4.62g5%
Saturated 0.64g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 36ug4%
Choline 30mg6%
Vitamin B1 0.31mg26%
Vitamin B2 0.19mg15%
Vitamin B3 2.83mg18%
Vitamin B6 0.20mg12%
Vitamin B9 88ug21%
Vitamin B12 0.31ug13%
Vitamin C 27mg30%
Vitamin E 3.17mg21%
Vitamin K 9ug7%
Minerals
Calcium, Ca 180mg14%
Copper, Cu 0.18mg20%
Iron, Fe 1.53mg14%
Magnesium, Mg 45mg11%
Phosphorus, P 140mg11%
Potassium, K 270mg8%
Selenium, Se 22ug39%
Sodium, Na 150mg10%
Zinc, Zn 1.22mg11%
Water
Water 180g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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