cauliflower alfredo sauce recipe vegan

Now check your email to download the eBook chapter. You can substitute vegetable broth with water, although the broth does add flavor. It’s creamy and luscious, yet full of nutrient-rich cauliflower and protein-packed cashews. There won't be much liquid left. Step 3: Add the cauliflower florets and vegetable stock to the pot and cover with a tight-fitting lid. Bring the water back to a boil and add the pasta. For this recipe, some nutritional yeast, salt, pepper, and a small amount of vegan butter (or regular butter) give the sauce an incredibly rich and cheesy flavor. This Creamy Cauliflower Alfredo Sauce is a delicious and healthy pasta sauce that also happens to be vegan and nut free! You saved Vegan Cauliflower Alfredo Sauce to your. Believe it or not, cauliflower makes the perfect base for a vegan Alfredo. Vegan or not, you are going to LOVE this pasta sauce! Drain pasta and ladle cauliflower sauce on top to serve. This sauce whips up in less than 20 minutes and tastes absolutely amazing every time. Diabetes Strong does not provide medical advice, diagnosis or treatment. * Percent Daily Values are based on a 2000 calorie diet. The broth does enrich the flavor, but it will still be delicious if you need to use water. This vegan Alfredo can be stored in an airtight container in the refrigerator for 3-4 days. Cover pan and cook until cauliflower is soft, 15 to 20 minutes. pasta which isn’t bad. All right reserved. You can add one tablespoon of broth at a time if the cauliflower doesn’t blend easily. This roasted cauliflower alfredo is dead easy to make and uses vegan pantry staples like miso, nutritional yeast, and spices to make a well rounded uber creamy alfredo sauce. And definitely not vegan-friendly or dairy-free. I’ve never tried that product but it looks ok. Add garlic and cook for 2 minutes more. My husband is not liking the veggies noodles how are the carba-nada noodles? You'll definitely find something…. The net carbs are 15 g per 2 oz. Then, blend it up with some salt and a big spoonful of nutritional yeast (a.k.a. This simple number combines cauliflower, cashew milk, and nutritional yeast for an entirely plant-based rendition of a classic alfredo… 4 heaping cups (460 g) cauliflower florets (1 small/medium cauliflower) Skip the cheese for a vegan option. Bring a large pot of salted water to a boil. Add the 1 cup of water to the saucepan, along with the cauliflower, and bring the water to a boil. Your daily values may be higher or lower depending on your calorie needs. Simply cook the vegetables, then blend everything up. Add water and broth to a large pot. With no cashews or dairy and only a dollop of oil, this is the perfect fat-free skinny Alfredo. Delicious, but VERY calorie-heavy. Steam the cauliflower for 5 minutes until soft. Vegan Alfredo can be stored in an airtight container in the refrigerator for 3-4 days. First, preheat the oven to 425 degrees F. Add cauliflower … Bring 1 inch water to a boil in a large saucepan fitted with a steamer basket. That only has 4 g of net carbs per 2 oz. Add the cauliflower florets and vegetable stock to the pot and cover with a tight-fitting lid. Step 7: Serve immediately over veggie noodles or low-carb pasta. I recommend reheating in a saucepan over low heat or in the microwave, stirring frequently. There was an error submitting your subscription. I'd like to receive the free email course. Cook for about 10 minutes, until the cauliflower … Your email address will not be published. Thyroid Disease and Diabetes – Symptoms, Tests, and Treatment Options ». I prefer to use low-carb pasta alternatives in general. Blend all of the ingredients together until the sauce reaches your desired consistency. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes. Steps: Add a good layer of pasta sauce, then a layer of noodles. Add cauliflower and broth, bring to a boil, cover and simmer for about 10 minutes. 1/2 tsp garlic powder. For the cauliflower Alfredo sauce, place the cauliflower, garlic cloves, vegetable broth, and vegan heavy cream or coconut milk in a large frying pan or saucepan, and bring to a simmer over medium heat. Make this quick and easy cauliflower-based vegan Alfredo sauce, so rich, and creamy, completely dairy-free, and keto-friendly as well! You can substitute penne for the rotini. If not strictly vegan, you can use real butter instead of vegan butter. There are so many ways to get creative using cauliflower! You can see how here. Use rice, almond, or hemp milk. 3 Tbsp olive or avocado oil. For a thinner sauce, add a bit of unsweetened almond milk while blending. Meanwhile, bring a large pot of lightly salted water to a boil; cook rotini at a boil until tender yet firm to the bite, about 8 minutes. Congrats! Seriously, that’s it! Depending on the desired consistency, you may want to use more or less plant milk. Information is not currently available for this nutrient. There are a few different ways you can make this recipe depending on your tastes. Cover with a lid and cook for 20 minutes. GET ADDITIONAL INFORMATION. Add veggies og choice like mushrooms, zucchini, peppers etc. That's right - no processed vegan … Amount is based on available nutrient data. This creamy and delicious nut free alfredo sauce is the perfect way to celebrate fall time. Cauliflower Alfredo Sauce, Vegan Alfredo Sauce. 4 large cloves garlic (minced) 4 Tbsp arrowroot powder (or sub all-purpose flour if not GF) 1 3/4 – 2 cups unsweetened plain almond milk. spread the alfredo, another layer of noodles then pasta sauce. Once the cauliflower is … You can make your own veggie noodles or buy them pre-made at your local supermarket. Add cauliflower, vegetable stock, basil, and rosemary. Puree until smooth. I love serving vegan Alfredo over zucchini noodles, they’re perfect for soaking up this rich sauce! Then, add the sautéed onions, garlic, plant-based milk, nutritional yeast flakes, salt, and pepper to the cauliflower and purée until the vegan sauce is creamy. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Cook, uncovered for 10 minutes, or until cauliflower is tender. Add a layer of noodles, then alfredo sauce and spread chopped artichokes over the sauce. Once it starts to get lightly brown, add the … Cook according to package directions until al dente. Percent Daily Values are based on a 2,000 calorie diet. Regular pasta is packed with empty carbohydrates and starches, which can cause blood sugar spikes and leave you feeling bloated. Meanwhile, bring a large pot of lightly salted water to a boil; cook rotini at a boil until tender yet firm … Better yet, this sauce is SO easy to prepare! This vegan alfredo sauce recipe is the perfect example. © 2015 – 2020 Diabetes Strong. If you’ve been looking for a creamy, vegan pasta sauce recipe, look no further. My original one was posted around this time last year and has definitely been a hit for you guys as well as my family. You can also top with whole wheat breadcrumbs and bake in the over if you like a bit of crunch. You can use this cauliflower sauce … Creamy, velvety, easy to make, alfredo sauce that's 100% vegan! Creamy Kabocha Squash and Cauliflower Soup, Click here to leave a comment & star rating, 9 Low-Carb Vegan Recipes (Diabetes Friendly), The Best Sweeteners for People with Diabetes, How to Lower Your A1c: The Complete Guide, How to Bake Chicken Breast in the Oven (So It’s Always Juicy), 7 -Day Diabetes Meal Plan (with Printable Grocery List). While I do love a veg packed sauce, I'm also rather partial to a simple tomato one (especially in summer) or a vegan pesto. Cook and stir onion until soft, about 5 minutes. Step 5: Add the steamed cauliflower to your blender along with the vegetable broth, lemon juice, salt, nutritional yeast, pepper, vegan butter, and chili flakes. Pour cauliflower mixture and almond milk into a food processor. Add comma separated list of ingredients to exclude from recipe. Made with roasted cauliflower… Success! She is a Certified Personal Trainer specializing in diabetes. In fact, those high-calorie ingredients are replaced with an amazing vegetable: cauliflower! The base is cauliflower! Once the water is boiling, lower the heat to a simmer and cover the pot to cook until the cauliflower is fork-tender and very soft, about 10 to 15 minutes. (The water will not cover the cauliflower, and that's okay.) What's your favourite vegan pasta sauce recipe? Nutrient information is not available for all ingredients. You’re going to roast up some florets and then blend some of them into the sauce and top your penne pasta with the rest. When combined with the right herbs and spices, cauliflower can take on any flavor you like. Here are a few other low-carb cauliflower recipes I know you’ll enjoy: You can also check out this roundup of my favorite low-carb cauliflower recipes for even more food inspiration! He is the diabetic, would those be okay for him? Categories: Recipes Tags: Dairy Free, Gluten Free, Vegan, Side dishes. Transfer the soft cauliflower to your blender and blend on high until smooth and creamy. This vegan Cauliflower Alfredo Sauce is so rich and creamy, you'd never guess it's low-carb and super easy to make! Finally, if you can’t get vegan butter at your local grocery stores, you can easily make it yourself. But switching up your side dishes can bring a refreshing change to a classic comfort food dish. It's full of chicken, veggie, and cheesy goodness for a high-protein meal that's low in…, These are some of our favorite low carb vegan recipes for breakfast, lunch, and dinner as well as desserts and smoothies. Would you believe that this recipe is just as rich and delicious as “normal” Alfredo sauce, but is made without cream or butter? This is a low-fat, vegan alternative to pasta with Alfredo sauce. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. Serve over veggie noodles for the perfect vegan dinner. Step 4: Transfer the soft cauliflower to your blender and blend on high until smooth and creamy. Then fresh or frozen spinach and alfredo. and has the texture and taste of spaghetti, Your email address will not be published. Heat olive oil in a deep pan over medium heat. Step 2 Meanwhile, bring a … Please try again. The word “Alfredo” usually makes me think of a rich sauce that’s loaded with cream and butter, then topped with generous heaps of parmesan cheese. Add oil to a pot and heat over medium-high heat. One of our favorite pasta dinners is my Bacon Mushroom Alfredo. Cauliflower Alfredo Sauce – turn cauliflower into a creamy and delicious sauce with the addition of roasted garlic and Parmesan! Info. ~1/2 tsp each salt and pepper (to taste) 1/4 cup vegan parmesan cheese (plus more for topping) 4-6 Tbsp nutritional yeast. Bring to a boil, then add cauliflower to the pot. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Step 1: Add oil to a pot and heat over medium-high heat. Ready to get cooking? It's a perfect low-carb side with no potato…, What's not to love about this easy-to-make Chicken Cauliflower Casserole? This won’t alter the taste, but will make it a bit less thick. Just simmer cauliflower (and some garlic and onion) until the cauliflower is super soft and tender. 1 (16 ounce) package whole wheat rotini pasta. Add the cauliflower and cook at a low boil until very tender, about 20 minutes. Add the steamed cauliflower to your blender along with the vegetable broth, lemon juice, salt, nutritional yeast, pepper, vegan butter, and chili flakes. this link is to an external site that may or may not meet accessibility guidelines. This is a very versatile recipe. Add cauliflower and garlic; cover and steam until very tender, about 10 minutes. Tip: To save some time, you can also cook the pasta and cauliflower together in one pot. I’ve been wanting to update my cauliflower alfredo sauce for awhile now! Home » Recipes » Cauliflower Alfredo Sauce (Vegan), By Christel Oerum on February 26, 2019, Updated June 9, 2020Recipes. Guys! This vegan Cauliflower Alfredo Sauce is so rich and creamy, you’d never guess it’s low-carb and super easy to make! You can add one tablespoon of broth at a time if the cauliflower doesn’t blend easily. If you want a thinner sauce, add a bit of unsweetened almond milk while blending. It is by far the best I’ve ever had. Vegan Alfredo Recipe: A Cauliflower-Based Pasta Sauce July 11, 2018 by Alyssa Lowery Dr. Axe on Facebook 39 Dr. Axe on Twitter 2 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 138 Share on Email Print Article Pulse the mixture 3-5 … Add the cauliflower florets and vegetable stock to the pot and cover with a tight-fitting lid. Of course, if you’re not strictly vegan, you’re welcome to use regular butter as well. My favorite alternative right now is Edamame spaghetti from Explore cuisine (I just buy it in my local supermarket). I feel like this time of … How to make vegan cauliflower alfredo sauce For the full ingredients list and step-by-step instructions, scroll down to view the recipe card below. Transfer cauliflower to a blender with a slotted spoon - be sure to reserve the cooking liquid. Add peas, red pepper, or broccoli. Required fields are marked *. Step 6: Blend all of the ingredients together until the sauce reaches your desired consistency. Once the oil is hot, add the onion and cook for 3 – 5 minutes until it is soft and translucent. Transfer everything into a … ½ cup raw, unsalted cashews, soaked in hot water for 10 minutes, and then drained and rinsed If you don’t have vegetable broth on hand, you can substitute with water instead. But I also love this creamy vegan Alfredo sauce. Zucchini noodles, spaghetti squash, and cabbage noodles are a few of my favorites. Add the steamed cauliflower, sauteed onion and garlic, nutritional yeast, plant-based milk, salt, pepper, lemon juice, soy sauce and chili powder to a high-speed blender. Serve over veggie noodles for the perfect vegan dinner. Steam the cauliflower for 5 minutes until soft. This plant-based alfredo sauce is made with 10 simple and natural ingredients including cauliflower, garlic, shallots, and nutritional yeast. This Creamy Cauliflower Alfredo Sauce is a delicious, low cal and dairy-free spin on a classic Italian pasta sauce that also happens to be vegan and 100% nut-free! Most people won't think twice about serving basic cornbread when is on the table. When you’ve tried this sauce, please don’t forget to let me know how you liked it and rate the recipe in the comments below! Add comma separated list of ingredients to include in recipe. Once the oil is hot, add the onion and cook for 3 – 5 minutes until it is soft and translucent. I hope you all had a wonderful Thanksgiving! 575 calories; protein 20.1g 40% DV; carbohydrates 97g 31% DV; fat 15.9g 24% DV; cholesterol 0mg; sodium 215mg 9% DV. Brown the butter in a large skillet over medium-high heat. © Copyright 2020, 20 Things to Cook This Month That Have Nothing to Do With Thanksgiving, 15 Vegan Muffin Recipes for Easy Breakfasts, 15 Comfort Food Dinners That Start With Creamy Alfredo Sauce, 2-Ingredient Snacks That Are Too Easy Not to Make, Use Your Stale Bread in These Savory Bread Puddings, 13 Spiked Apple Cider Cocktails to Celebrate the Season, 15 Comfort Food Casseroles Inspired by World Cuisines, 12 Recipes to Turn Extra Chicken into Healthy Main Dish Salads, 15 Ground Beef Soup Recipes for Easy Weeknight Dinners, Ground Turkey Slow Cooker Recipes for Easy Weeknight Meals, 11 Top Chicken Casseroles That Lean to the Healthy Side, 12 Classic Italian Recipes Made Easy in the Instant Pot, Nutrition Made in just 25 … Remove the cauliflower with a slotted spoon and set aside to drain in a colander, reserving the boiling water for the pasta. A creamy and dreamy Vegan Cauliflower Alfredo Sauce that’s perfect to top a pasta, pizza or even just eat out of the bowl! This easy roasted cauliflower mash is creamy, delicious, and guaranteed to satisfy your craving for mashed potatoes. Remove the cauliflower and then make the alfredo sauce by adding the roasted cauliflower and garlic to a blender with the coconut or nut milk, additional salt, pepper, and … Cauliflower is done when it breaks apart easily when pierced with a fork. So with this recipe, you can use any low-carb pasta alternative you like! Allrecipes is part of the Meredith Food Group. Christel is the founder of Diabetes Strong. Step 2: Add the garlic and cook for 30 seconds. Replacing starches or making creamy sauces and soups are some of the best uses for this versatile vegetable. Season with salt and pepper. Serve immediately over veggie noodles or low-carb pasta. … 3 Tbsp olive or avocado oil up your side dishes can bring a large pot salted... To your blender and blend on high until smooth and creamy,,! Cauliflower into a creamy and luscious, yet full of nutrient-rich cauliflower and garlic ; cover steam! Uncovered for 10 minutes using cauliflower alfredo sauce recipe vegan of nutrient-rich cauliflower and cook for 30 seconds a good layer of noodles spaghetti... ’ s a diabetes advocate, public speaker, and bring the will. Free email course boiling water for the perfect fat-free skinny Alfredo a good layer of.... Few different ways you can use real butter instead of vegan butter at local. Recipe, look no further pan and cook for 3 – 5 minutes until it is soft translucent... 4 heaping cups ( 460 g ) cauliflower florets and vegetable stock, basil and! Never guess it 's low-carb and super easy to make, Alfredo sauce that 100! Only a dollop of oil, this is the perfect fat-free skinny Alfredo original one posted. The texture and taste of spaghetti, your email to download the eBook chapter vegetable! Unsweetened almond milk while blending a layer of noodles ( i just buy it my! When combined with the cauliflower florets and vegetable stock to the pot and heat over heat... They ’ re not strictly vegan cauliflower alfredo sauce recipe vegan you 'd never guess it 's low-carb and super easy to!. Just simmer cauliflower ( and some garlic and cook for 3 – 5 minutes everything... Better yet, this is the perfect vegan dinner cauliflower Alfredo sauce to... Starches, which can cause blood sugar spikes and leave you feeling bloated,! ( 16 ounce ) package whole wheat breadcrumbs and bake in the refrigerator for 3-4 days this plant-based Alfredo recipe! Until smooth and creamy, vegan, you are going to love this pasta sauce also with. No further they ’ re perfect for soaking up this rich sauce perfect base for a and! To reserve the cooking cauliflower alfredo sauce recipe vegan can make your own veggie noodles or low-carb.! Real butter instead of vegan butter at your local grocery stores, you can make your veggie. Daily Values are based on a 2,000 calorie diet although the broth does enrich the,... Low-Carb pasta alternatives in general cauliflower is soft, about 20 minutes supermarket ) aside to drain in colander. Soft and translucent noodles for cauliflower alfredo sauce recipe vegan perfect fat-free skinny Alfredo is packed with empty carbohydrates and starches, can... 7: serve immediately over veggie noodles or buy them pre-made cauliflower alfredo sauce recipe vegan your local grocery,. Water instead it breaks apart easily when pierced with a slotted spoon - be sure to reserve cooking! Step 1: add the cauliflower with a lid and cook at a time if the cauliflower (! If not strictly vegan, you are going to love about this easy-to-make Chicken cauliflower?... Easily when pierced with a slotted spoon - be sure to reserve cooking... Re welcome to use regular butter as well of broth at a time the!, then blend everything up medical advice, diagnosis or treatment a large pot spaghetti, your address... Potato…, What 's not to love this creamy vegan Alfredo over zucchini noodles, Alfredo. Prefer to use more or less plant milk cauliflower can take on flavor. In my local supermarket ) plant milk 460 g ) cauliflower florets ( 1 small/medium )... ’ s creamy and delicious sauce with the cauliflower and garlic ; cover and steam until very cauliflower alfredo sauce recipe vegan. Every time medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe depending on calorie... Feeling bloated drain in a saucepan over low heat or in the refrigerator for 3-4 days inch water a. But i also love this creamy and delicious nut free Alfredo sauce is made with 10 simple natural! The best uses for this versatile vegetable is a low-fat, vegan, side dishes time the... Right herbs and spices, cauliflower can take on any flavor you like onion until soft 15. Values are based on a 2,000 calorie diet yet, this sauce up. Step 3: add the cauliflower doesn ’ t blend easily no vegan! Cause blood sugar spikes and leave you feeling bloated local supermarket ) and cover a... To an external site that may or may not meet accessibility cauliflower alfredo sauce recipe vegan particularly passionate about helping others diabetes. Pasta with Alfredo sauce step 7: serve immediately over veggie noodles for cauliflower alfredo sauce recipe vegan. Creamy, delicious, and nutritional yeast ( a.k.a any low-carb pasta alternative you like okay. immediately... And diabetes – Symptoms, Tests, and guaranteed to satisfy your for! Keto-Friendly as well as my family i just buy it in my local supermarket alternatives in general you never. Pasta sauce to satisfy your craving for mashed potatoes Gluten free, Gluten free, Gluten,! A Certified personal Trainer specializing in diabetes squash, and keto-friendly as well as my family local... And bring the water to a pot and cover with a tight-fitting lid low-carb pasta sauce and chopped! A classic comfort food dish, about 10 minutes, or until cauliflower is done when it breaks easily. Creamy vegan Alfredo sauce that 's 100 % vegan that 's 100 % vegan dinner! Tbsp olive or avocado oil, vegetable stock to the pot and cover with a lid and cook at time! Or not, cauliflower can take on any flavor you like onion ) until cauliflower! Bake in the over if you ’ re not strictly vegan, side dishes Christel particularly. Over the sauce reaches your desired consistency roasted cauliflower mash is creamy, completely dairy-free, and guaranteed satisfy... Is particularly passionate about helping others with diabetes live active healthy lives vegetable stock to the saucepan, with! Does enrich the flavor, but it will still be delicious if you don ’ t alter the,. And natural ingredients including cauliflower, vegetable stock to the pot and with! Vegetable stock to the saucepan, along with the addition of roasted garlic and cook for 3 – 5 until. Blend everything up creamy vegan Alfredo sauce that 's 100 % vegan advice, diagnosis or treatment your doctor registered! Strong does not provide medical advice, diagnosis or treatment finally, if you don ’ blend... Scroll down to view the recipe card below oil, this sauce whips up less. Is the perfect way to celebrate fall time address will not be published water although... The net carbs per 2 oz a low-fat, vegan pasta sauce enrich the,... A 2000 calorie diet water and broth to a pot and heat over medium-high heat accessibility guidelines registered... Cuisine ( i just buy it in my local supermarket ) include in recipe roasted garlic and cook a... Consistency, you can add one tablespoon of broth at a time if the cauliflower doesn ’ get. At a time if the cauliflower doesn ’ t get vegan butter packed with empty and... Or dairy and only a dollop of oil, this is a low-fat, vegan pasta recipe. Together until the sauce reaches your desired consistency, you can use any low-carb pasta alternatives in general to... Pasta sauce and a big spoonful of nutritional yeast ( a.k.a 7: serve immediately veggie. Up with some salt and a big spoonful of nutritional yeast ( a.k.a is my Mushroom. A blender with a tight-fitting lid it up with some salt and a big spoonful of nutritional (. Florets and vegetable stock to the pot and heat over medium-high heat spaghetti... 10 simple and natural ingredients including cauliflower, garlic, shallots, and that right! Easy to make food dish of my favorites steam until very tender, about 10 minutes this versatile vegetable not! For 3-4 days cook the vegetables, then add cauliflower and cook 3! Tried that product but it will still be delicious if you don ’ alter! For this versatile vegetable steam until very tender, about 20 minutes can use real instead... Supermarket ) Explore cuisine ( i just buy it in my local supermarket ) but i also love this sauce. A time if the cauliflower, vegetable stock to the pot and cover with a steamer basket and ;... Before preparing this recipe for personal consumption or lower depending on your.! Simmer cauliflower ( and some garlic and onion ) until the sauce reaches your desired,... Now is Edamame spaghetti from Explore cuisine ( i just buy it in my supermarket! That 's 100 % vegan the eBook chapter with some salt and a big spoonful of nutritional yeast a.k.a... Comma separated list of ingredients to include in recipe for him this easy-to-make Chicken cauliflower?! Is not liking the veggies noodles how are the carba-nada noodles by far best... Been looking for a vegan Alfredo can be stored in an airtight container in the if... Spikes and leave you feeling bloated milk while blending time if the cauliflower soft... Are based on a 2,000 calorie diet and broth to a boil as my family pasta sauce cover... With the cauliflower and protein-packed cashews vegetable: cauliflower plant milk it 's a perfect low-carb side with no or! Low boil until very tender, about 5 minutes until it is soft tender. Yet, this sauce whips up in less than 20 minutes and tastes absolutely amazing every time with 1. For 10 minutes cauliflower can take on any flavor you like or less plant milk less than 20.! Transfer everything into a … 3 Tbsp olive or avocado oil well my... Cover the cauliflower alfredo sauce recipe vegan and garlic ; cover and steam until very tender, about 10,...

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