Cauliflower Alfredo Pasta

17 50 461
Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 4
Cauliflower Alfredo Pasta
Health Highlights

Ingredients


4 cup Cauliflower (heaping, or a medium-sized head of cauliflower)
1/2 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1/2 cup Almond milk, unsweetened (or alternate milk of choice)
1/2 cup Nutritional yeast
1 tbsp Lemon juice
1/2 tsp Onion powder
1/2 tsp Garlic powder
1/2 tsp Sea Salt
1 dash Black pepper (to taste (sprinkle))
341 gm Pasta, whole wheat, dry (or alternate pasta of choice)
1/2 tbsp Extra virgin olive oil
1/2 cup Portobello mushroom (or button mushrooms)
1/2 small Red onion (sliced)
1 clove(s) Garlic (minced)
1 cup Spinach (rinsed and roughly chopped)
1 tbsp Parsley, fresh (chopped and sprinkled on as garish)

Instructions


  1. Add cauliflower florets to 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 sauté 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, sautéed garlic, almond milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. 
  4. Bring a large pot of water to a boil. Cook your pasta and boil for the time instructed on the package. Drain pasta.
  5. Meanwhile, sauté mushrooms and onions in a small saucepan with olive oil. Once slightly soft, add garlic and a pinch of salt. Add spinach and stir until wilted. Remove from heat once cooked and set aside. 
  6. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking.
  7. Serve with fresh minced parsley and black pepper. Add in your sautéed vegetables. 

Notes:

Vegetables

  • Sauté your favourite vegetables like broccoli, asparagus, peas, leaks, etc.

Nutrition Facts

Per Portion

Calories 461
Calories from fat 67
Calories from saturated fat 12.0
Total Fat 7.4 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.1 g
Cholesterol 0
Sodium 412 mg
Potassium 1396 mg
Total Carbohydrate 79 g
Dietary Fiber 15.3 g
Sugars 5.6 g
Protein 27.3 g

Dietary servings

Per Portion


Grain 3.2
Milk Alternative 0.1
Vegetables 2.5

Energy sources


Pygal62%461.7880769933104226.7926557830000115%298.2897714569874226.992202978986224%320.5770264336273130.432417479588362%15%24%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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