Cauliflower Alfredo
This cauliflower Alfredo is the best vegan Alfredo you'll ever have with lots of garlic and mushrooms in a creamy sauce and 21 grams of protein per serving! (gluten-free, soy-free, nut-free)
Servings: 4
Ingredients
Mushrooms:
- 1 teaspoon olive oil
- 3/4 cup chopped onions chopped
- 7 cloves garlic minced
- 8 ounces sliced mushrooms white or a mix of white, cremini, portobello
- 1 tablespoon or more dry white wine
- 1 tablespoon vegan worcestershire sauce or use 2 teaspoons soy sauce (coconut aminos for soyfree), 1/2 teaspoon apple cider vinegar, 1/2 tsp molasses
- 1/4 teaspoon thyme
- 1/4 teaspoon red pepper flakes or more, to taste
Alfredo:
- 8 to 10 oz fettuccine Use gluten-free, if needed.
- 1 cup cauliflower florets heaping cup of florets
- 1 small potato cubed small
- 2 tablespoons hemp seeds or pumpkin seeds or use raw cashews (soaked) for even creamier
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 2 teaspoon lemon juice
- 3/4 teaspoon salt
- 1 teaspoon dried basil or a handful of fresh
- 1 tablespoon nutritional yeast
- 1 tablespoon extra virgin olive oil
- 1 cup water
- generous dash of black pepper
Instructions
- Heat oil in a large skillet over medium heat. Add onion, garlic, mushrooms and a good pinch of salt and cook until golden. Add the wine, Worcestershire sauce, and pepper flakes and cook for half a minute.
- Meanwhile, bring a large, wide pot of water to a boil. Add the fettuccine and cook for 3 minutes. Mix. Put the cauliflower and potatoes into a strainer, then place that on top of the pasta to steam while the pasta cooks for 5 to 6 minutes or until the pasta is cooked to preference. Drain, rinse in cold water. Remove the cauliflower and potato and transfer them to a blender.
- Add the rest of the alfredo ingredients to the blender. Add 2 tablespoons of the mushroom-onion mixture from the pan, and blend until smooth. Blend for a minute, then rest for a minute and blend again.
- Pour the blender Alfredo sauce into the mushroom skillet, and cook over medium heat to bring to a boil and thicken. Taste and adjust salt and flavor. If the sauce thickens too much, add in some more water or non dairy milk. Mix in the fettuccine, and serve. Alternatively, plate the fettuccine and drizzle the sauce generously and serve. Garnish with basil and pepper and optionally vegan parmesan.
Video
Notes
This vegan cauliflower Alfredo is gluten-free, if you use gluten-free pasta. It's naturally soy-free and nut-free.
Nutrition
Calories: 357kcal | Carbohydrates: 51g | Protein: 15g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 48mg | Sodium: 522mg | Potassium: 552mg | Fiber: 4g | Sugar: 5g | Vitamin A: 123IU | Vitamin C: 19mg | Calcium: 69mg | Iron: 3mg