Vegan Cauliflower Alfredo

Creamy Vegan Cauliflower Alfredo is a diet, dairy-free alternative to the classic Alfredo sauce. In place of cream and butter, cauliflower has been used in this recipe to form a sleek, silky bottom. It is fat-free and never heavy with a naturally mild flavor that mingles with garlic, onion, and a sprinkle of nutritional yeast. It is an intelligent choice, and the sauce seems indulgent, yet filled with vegetables, so it can be used on any day. Creamy Vegan Cauliflower Alfredo can be poured over pasta, may be placed in casseroles, or may be spooned over steamed vegetables.

STATS

• Prep Time: 10 minutes
• Diet: Vegan
• Course: Main, Sauce
• Cuisine: Italian-inspired
• Cook Time: 20 minutes
• Serving Size: 1 cup sauce with pasta
• Yield: 4 servings
• Difficulty: Easy
• Cooking Method: Boil and blend
• Total Time: 30 minutes

EQUIPMENT

• Large pot
• Steamer basket or saucepan
• Knife & cutting board
• Wooden spoon
• Blender (high-speed works best)
• Measuring cups & spoons

INGREDIENTS

• Three minced garlic cloves
• One little onion, diced
• Two teaspoons of oil from olive
• 1/2 a cup of unsweetened almond/oat milk
• One medium-sized cauliflower head, divided into florets
• Three tablespoons of nutritional yeast
• 1½ cups of vegetable stock
• To taste, add salt.
• One tablespoon of lemon juice
• To taste, add black pepper.
• Your preferred cooked pasta, such as penne, fettuccine, or spaghetti
• For garnish, chop some fresh parsley.

INGREDIENT NOTES

Cauliflower:

• The foundation of the sauce. After being cooked and blended it becomes smooth and creamy.

Garlic:

• Adds depth and aroma. Roast or sauté to a sweeter more mild taste.

Olive oil:

• It gives richness without dairy. Extra virgin is best to use.

Vegetable broth:

• Adds flavor and aids in the smoothness of the sauce.

Almond milk:

• This maintains the lightness of the sauce. Oat milk will be effective when you desire to add an additional creaminess.

Nutritional yeast:

• Gives a cheesy, nutty flavor. Essential for vegan Alfredo.

Lemon juice:

• Makes the sauce bright and makes it counterbalanced.

Pasta:

• Pastas are made with whole-grain or gluten-free pasta to meet the various dietary requirements.

Parsley:

• Fresh herb which completes the dish with freshness and color.

INSTRUCTIONS

1. Heat a big saucepan of water till it boils.
2. Steam the cauliflower florets for eight to ten minutes, till they are nicely softened.
3. Make sure to drain thoroughly.
4. Heat the olive oil in a pan over a low flame.
5. Add the garlic and onion.
6. Sauté for approximately three minutes, or till tender and aromatic.
7. Add the garlic, onion, and cooked cauliflower to a blender.
8. Mix lemon juice, nutritional yeast, Milk made from almonds, and vegetable stock.
9. Blend till creamy and smooth.
10. Add black pepper and salt for seasoning. If necessary, add extra broth to adjust thickness.
11. Put the sauce back in the skillet. Over low heat, slowly warm, stirring often.
12. Follow the directions on the pasta packet. Add to the sauce after draining. To coat, toss thoroughly.
13. Garnish with fresh parsley and serve warm.

TIPS

• Blend at high speed blender to achieve the smoothest sauce.
• Then add roasted garlic to add a sweeter richer flavor.
• Additional vegetables: sauteed mushrooms or spinach.
• Give the recipe to a friend and keep half to use later.
• You can sprinkle in some red pepper flakes in case you like spice.

STORAGE INFORMATION

Fridge:

• Store sauce in an airtight jar/box for at least 4 days. Reheat gently on the stove.

Freezer:

• Freeze in portions for as long as 1 month. Thaw overnight in the fridge before reheating.

FAQs

Can I make this oil-free?

• Yes. In vegetable broth, rather than oil, saute onion and garlic.

Is the sauce cauliflower-flavoured?

• No. It is creamy and savory and not just plain cauliflower once mixed with garlic, onion, and nutritional yeast.

Which pasta is best used with this sauce?

• Fettuccine or spaghetti is traditional, but penne and rotini are also good at holding the sauce.

Can I use frozen cauliflower?

• Yes. Bake until soft, and proceed according to the recipe.

Is nutritional yeast required?

• It gives a cheesy flavor, but you can do without it. The sauce will not be so Alfredo-like.

Can I add protein?

• Yes. Add vegan chicken or lentils, or chickpeas to make it a balanced meal.

NUTRITIONAL INFORMATION

Calories: 280
Protein: 10 g
Carbohydrates: 45 g
Fiber: 7 g
Fat: 8 g
Vitamin C: 80% DV
Calcium: 12% DV
Iron: 15% DV