Cauliflower Alfredo
Author:Quick and easy Cauliflower Alfredo that's rich, creamy, delicious, and low fat! It's a great, healthy, lightened-up alternative to traditional Alfredo sauce.
Ingredients
For the sauce
- ½ medium (350g / 12 oz) cauliflower , florets and stalks (frozen works well too)
- 1 small onion , finely chopped (roughly golf ball size)
- 4 cloves garlic , finely chopped
- ¼ cup (60 ml) vegetable stock
- 4 tablespoons nutritional yeast
- 1 teaspoon fine sea salt , plus more to taste
- ½ teaspoon freshly ground black pepper , plus more to taste
- ¼ teaspoon smoked paprika , or chipotle powder
- 1 tablespoon white miso , optional but recommended for cheesier flavor
- 1 tablespoon olive oil , or vegan butter (optional - omit for oil-free)
- Approx ¼ cup (60 ml) dairy-free milk , it must be unsweetened & unflavored
For the pasta
- 14 oz (400 grams) fettuccine , (or other pasta of choice, gluten-free if necessary)
INSTRUCTIONS
For the sauce
- Bring a large pan of water to a boil and add the cauliflower. Cook for about 7 minutes or until fork tender. Don't overcook it as it will get watery. (You can steam it if you prefer).Drain and add to a blender or food processor.
- While the cauliflower is cooking gently sauté the onion for about 5 minutes until transparent then add the garlic and carry on cooking for one more minute. Remove from the heat and add to the blender along with the cauliflower.
- Add all of the other sauce ingredients to the blender, EXCEPT the milk. The olive oil/butter is optional but makes the sauce glossier and richer if added. The miso is optional but helps cover up the cauliflower taste and adds umami cheesy flavour.
- Blend until completely smooth. Once it's smooth, add the milk gradually a drop at a time until the sauce is the thickness you want. You might need slightly more or less than stated and you might need to do this in batches if your blender isn't big enough.
For the fettuccine
- Bring a large pan of salted boiling water to a rolling boil then drop in the fettuccine and cook as per the package instructions.
- While it is cooking warm the Cauliflower Alfredo sauce gently in a pan.
- Cook the fettuccine until al dente (tender with a little bite), then drain and return to the pan. Pour as much cauliflower sauce as you need into the fettuccine and stir gently to coat. Serve immediately.
NOTES
Leftover sauce keeps well in the fridge for 3 or 4 days or the freezer for up to 2 months.
NUTRITION
Serving: 1serving | Calories: 383kcal | Carbohydrates: 69g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Sodium: 671mg | Potassium: 565mg | Fiber: 6g | Sugar: 4g | Vitamin A: 105IU | Vitamin C: 36mg | Calcium: 58mg | Iron: 2mg
