Fettuccine with Creamy Cauliflower Alfredo Sauce

Fettuccine with Creamy Cauliflower Alfredo Sauce

A great weeknight meal the whole family will enjoy!
Health Rating
Prep Cook Ready in Servings
20 min 30 min 50 min 4

Ingredients


1/2 cup Almond milk, unsweetened
4 cup Cauliflower (florets or 1 medium cauliflower)
1/2 tbsp Extra virgin olive oil (measured out)
227 gm Pasta, Fettuccine, dry (boiled in water as per package instructions)
1 tbsp Garlic (minced)
1/2 tsp Garlic powder (to taste)
1 tbsp Lemon juice
1/4 cup Nutritional yeast
1/2 tsp Onion powder
2 tbsp Parsley, fresh (chopped)
1/4 tsp Black pepper (to taste)
3/4 tsp Sea salt (to taste)

Instructions


1. 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.

2. Meanwhile, add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.

3. In a high speed blender, add the cooked and drained cauliflower, sauteed garlic, almond milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. Set aside.

4. 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.

5. Add cauliflower sauce into the pot (can use the same pot) and add the drained pasta. Heat over low-medium until heated enough to your liking.

6. Salt again to taste (the pasta dilutes the flavour).

7. Serve with fresh parsley and black pepper.

Nutrition Facts

Per Portion

Calories 309
Calories from fat 35
Calories from saturated fat 4.2
Total Fat 3.9 g
Saturated Fat 0.5 g
Trans Fat 0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.1 g
Cholesterol 0
Sodium 507 mg
Potassium 600 mg
Total Carbohydrate 53 g
Dietary Fiber 7.0 g
Sugars 4.8 g
Protein 15.6 g

Dietary servings

Per Portion


Grain 1.0
Milk Alternative 0.1
Vegetables 1.9

Energy sources


Pygal69%453.10436195931135243.536736216210411%292.34591066619885199.1016000611958820%328.09927899996757124.2442393887480769%11%20%CarbohydratesFatProtein

Notes:

Quick Tips

Feel free to add in your favourite sautéed or roasted vegetables. I think peas, spinach, or broccoli would work very nicely!

Use fresh parsley for garnish.
To make this pasta sauce extra decadent-tasting, add a tablespoon or two of vegan butter into the sauce.


Gluten-free

use gluten-free pasta

Nut-free

use a nut-free non-dairy milk such as soy milk instead of almond milk. Be sure to use unsweetened and unflavoured milk.


Nutritional Highlights

Cauliflower

is high in fiber, it is a cruciferous vegetable which are high in antioxidants and help to eliminate toxins from the body

Recipe from:
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada