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!
- 27 Apr 2025
- Cook time 20 min
- Prep time 5 min
- 2 Servings
- 9 Ingredients
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:
Instructions:
- Peel and mince the garlic clove.
- Chop the cauliflower into small florets.
- Measure out all other ingredients to have them ready.
- 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.
- 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.
- 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.
- 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.
- Pour the creamy cauliflower Alfredo sauce over the cooked pasta.
- Toss well to coat the pasta evenly with the sauce.
- Divide the vegan cauliflower Alfredo pasta into serving bowls.
- Garnish with additional black pepper or a sprinkle of nutritional yeast if desired.
- 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 Size | 210 grams |
| Energy | |
| Calories 120kcal | 6% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 3.82g | 10% |
| Sugar 1.56g | 2% |
| Fat | |
| Fat 4.62g | 5% |
| Saturated 0.64g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 36ug | 4% |
| Choline 30mg | 6% |
| Vitamin B1 0.31mg | 26% |
| Vitamin B2 0.19mg | 15% |
| Vitamin B3 2.83mg | 18% |
| Vitamin B6 0.20mg | 12% |
| Vitamin B9 88ug | 21% |
| Vitamin B12 0.31ug | 13% |
| Vitamin C 27mg | 30% |
| Vitamin E 3.17mg | 21% |
| Vitamin K 9ug | 7% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 1.53mg | 14% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 270mg | 8% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 1.22mg | 11% |
| 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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