Creamy, Vegetable-Based, WFPB Alfredo Sauce! Oil-free, Dairy-free & Nut-Free Options!
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- Whole Food Plant Based Alfredo Sauce! 🌱 This super easy cauliflower-based alfredo sauce is vegan, healthy and makes a perfect pairing with your favorite WFPB pasta. The sauce has many options which can make it oil-free, nut-free and of course dairy-free (see below for recipe options). Hope you enjoy!
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✨ Some items from this vid you might find helpful!
Nutritional Yeast: amzn.to/2Yxaxr8
White Miso Paste: amzn.to/3tePDv4
✨ Some Whole Food Plant Based Pasta Options:
Chickpea Pasta: amzn.to/3rgC9No
Lentil Pasta: amzn.to/36uqKli
Black Bean Pasta: amzn.to/3rcLFRY
Whole Grain Pasta: amzn.to/36Anc0V
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🌱 Cauliflower Alfredo Sauce
1 medium cauliflower (approx. 4 cups)
2 cups veggie broth - ensure SOS free (salt, oil, sugar free) if needed (or use 2 cups unsweetened, unflavored plant milk)*
2-4 cloves garlic (optionally, sauté garlic together with 1/2 an onion in some oil (if not oil-free) before adding to blender)
2 TBL cashew cream (or 1/4 cup of raw cashews, boiled with the cauliflower to soften)*
1/2 TBL white miso paste (optional)
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 TBL nutritional yeast (if cheesy-flavor is desired)
S&P to taste
Chop & wash the cauliflower. Steam or boil the cauliflower florets until tender (6-7 mins). Add the cauliflower + remaining ingredients to high-speed blender and blend for 1-2 minutes until sauce is smooth. Heat in saucepan and add your pasta of choice. Enjoy!
*Adding plant milk & cashews will increase the calories and fat content, so be mindful of that if you are using this as a weight loss recipe.
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I tried this with oat milk and added the nutritional yeast. It was OK. I definitely recommend cooking your garlic before adding it to the sauce and adding salt before eating (gives it that "alfredo" style saltiness). My sauce has a strong raw garlic taste and I'm a garlic lover and add garlic to everything. Definitely don't skip cooking the garlic down or roasting it! I'm unsure if I'll keep this recipe and tweak it next time. Texture is spot on but the taste for me, was not.
Edit: I tossed it into a pyrex baking dish and baked it for 45 minutes with nutritional yeast on top and it taste WAY better now. The garlic is more mild and it is still creamy. I will definitely keep this recipe.
Great suggestion! I love roasted garlic but hardly ever cook it. I think another way would be to pan cook some garlic (and onions if you like!) and add it that way. Thanks for the suggestion and feedback!! Very helpful! 🤗🤗
This looks delicious and perfect for my whole family to enjoy.
Thank you! Yes, hope they all enjoy it! 🤗🤗
I'm going to try this recipe.
Enjoy! 🤗
Thanks it was perfect. We tried it with unsweetened walnut milk because we were out of cashew milk. It was really good. Miso, garlic, basil, cauliflower, nutritional yeast, and a sprinkle of Parmesan cheese with a pinch of salt. It paired really well with ground turkey, asparagus, zucchini, spaghetti noodles and mushrooms
Awesome! Glad to hear that!
This looks SO good!! I'm fasting today and probably shouldn't be watching this, lol. But I can't wait to try it later this week!!!
Oh no! 😂😂🙈🙈 Not the right video to watch on a fasting day! LOL. How often do you fast?
Hope you enjoy it when you end up making it! 🤗🤗
I bought an Vegan Alfredo sauce, it was expensive and wasn't good. It's sitting in my fridge. I'm going to try this because it seems like it's tasty with the ingredients you added. The sauce I bought was a bit bland.
Oh no! I hate when that happens! I wonder what the base of it was. 🤔🤔
If you're looking for a bit more flava, you can try sautéing 1/2 an onion with the garlic before adding it into the sauce! If this one ends up being a bit bland, you can always up the nutritional yeast & miso paste quantities as well. 😊
I have never found a ready made sauce of any kind is as good as home made and you have more control over the ingredients when you make your own. When you buy ready made sauces and ready made meals you lose control over the ingredients.
Great recipe Maddie and I would prefer homemade sauce because I like to have control over the ingredients and it tastes better homemade. I find it is cheaper because you will probably make more than what you would get in a ready made sauce from food manufacturers/retailers.
Great point! Definitely cheaper and I love that you can cater it to your own tastes as well. 😊😊
My kids might like this... I should try this!
Yes! Great idea. You can easily tailor it to their tastes by adding the flavors they like. 🤗😊🌱
Yum yum yum, this looks amazing!
Very yummy indeed! 😄😄🌱🌱
Awesome, thanks for sharing 😊
You're welcome! Glad you enjoyed! 😄
Cauliflower in the sauce?? Smart!!
Unique twist, eh? Thank you! 😄😄💚🌱
Does anyone know how much cashew powder to sub for cashew cream?
i thought it said nut free but there are cashews being used.
It's optional. 😊 You can use plant milk instead of cashew cream, or just leave it out and keep it with broth.
what ingredients in this are gluten free?
All of them except possibly the miso paste! (And of course make sure you use a gluten free pasta!) If you have an allergy just double check packages to make sure there’s no cross contamination. 😊😊
I've seen a lot of websites using white beans instead of cashews to reduce the fat content. I wonder if that would work in this sauce? Do you have any low fat ranch dressing/dips you recommend? :) I tried one with white beans and it was not great haha Trying to locate the perfect (wfpb) ranch replacement.
I think it would! I have done chickpeas as cheese sauce and used it in Mac n’ cheese so I don’t see why a white bean wouldn’t work here! Sometimes there is a slight graininess from the beans, but worth giving it a try! (Or skipping the cashews/beans altogether is an option too!)
I haven’t tried a low-fat ranch yet... but I have seen a lot of recipes using tofu as the base! Tofu is still slightly high in fat (compared to beans) but would be better than cashews.... and you would still get the creaminess that way as well. Give it a try if you are ok with tofu! If not, let me know and I’ll keep thinking. 😆😆😆
@@LetsEatPlants I'll find one with tofu and try it! Or maybe a tofu + bean mix? Or I could do cashew I suppose, but just trying to weigh all the options that are low(er) fat before jumping into cashews LOL I know they'll do the trick and want to save them for the last resort. hahaha Thank you!
Hahaha I hear you!!! I would try a tofu base first and see how you like it. If it’s a winner, then try swapping half of it for beans. (You could also do cashews + beans if you don’t end up liking tofu!)
Cashews are always my “go-to” back up option as well because I know they work in almost every recipe! 😆😆 But I could stand to do a lower-fat option for myself as well. Let us know how you like the tofu ranch... I’m curious about it myself now. 🤔🤔 Hehe. And you are welcome! No worries. 😊😊