This is just an awesome sauce all around! I say if you don’t like it you must be crazy…but that’s just me. :) It’s not the high saturated fat and high calorie alfredo sauce that you may be used too…no, no, no…this is much better and in my opinion tastes better too! This whole meal is high protein and high fiber with wonderful flavors to match. I really love using the kale and sun-dried tomatoes with this as well for their added benefits…the sun-dried tomatoes add a nice sweetness to the dish. Did you know that sun-dried tomatoes contain 12 times the amount of Lycopene as raw tomatoes ounce for ounce. Lycopene is a phytochemical and proven antioxidant that fights free radicals in the body. More reason to add a few sun-dried tomatoes to your dishes. Inspired by this recipe from Cupcakes and Kale.
Pair all this goodness on top of this wonderful pasta I found and this meal is as healthy as it can get!
Bella Terra 100% Organic 8 Whole Grain Pasta with Milled Flaxseed – Penne Rigate. Per serving it has…190 calories…1 gram fat…7 grams protein…7 grams fiber…those are great numbers! Along with this high protein, high fiber white bean alfredo sauce…plus a little kale, sun-dried tomatoes and mushrooms you have a nutritionally dense meal that tastes great! I promise :)
I will be using this sauce over and over again varying the added vegetables…you could also use broccoli, peas, spinach, etc…or even serve this sauce over rice quinoa using some of the leftovers.
Now lets’ make some awesome Alfredo sauce that you will come back to again and again making it your own each time.Print
HIGH PROTEIN WHITE BEAN & CAULIFLOWER ALFREDO SAUCE
This is a great bean sauce for your pasta of choice or simply drizzle it over a plate of veggies if you like. Makes for a filling and healthy meal!
Alfredo Sauce (makes approx. 4 cups)
- 1 can cannellini beans (15 oz), drained and rinsed
- 1/2 cauliflower
- 1 to 1 1/4 cup unsweetened almond milk
- 2 tablespoon olive oil, divided
- 1 large shallot or 1/2 onion, diced
- 1/4 teaspoon nutmeg
- himalayan sea salt & pepper to taste
- 1 or 2 tablespoon nutritional yeast, optional (I didn’t use any)
- a few kale leaves, stem removed and chopped
- 1/4 cup sun-dried tomatoes
- 1/2 cup mushrooms, sliced
- 1 or 2 teaspoons red pepper flakes, to taste
- 10 oz. whole grain pasta, cooked
Alfredo Sauce: Cut cauliflower into large florets and place in pot of boiling water. Cook for about 20 minutes, or until soft, drain. While cauliflower is cooking, heat 1 tablespoon of olive oil in saute pan over medium to medium high heat, add shallots and cook until soft and lightly browned.
Place cooked cauliflower in blender/food processor along with beans, milk, shallots and nutmeg. Blend until creamy. Taste for flavor adding salt, pepper and any other spice you might like. Also, if sauce is too thick add a splash or so more milk (or water) as needed, blend again.
Veggies: In same saute pan you cooked the shallots, heat 1 tablespoon olive oil over medium heat. Add mushrooms, kale, sun-dried tomatoes and red pepper flakes. Saute kale until it has sweated down, approx 5 min. You could use a cover to help. Turn off heat when done.
Pasta: Cook according to package instructions.
Assemble: Place cooked pasta back to the same pot it was cooked in, add the veggie mix and as much sauce as you like. Stir gently to coat. Add a tad more sauce if needed. Turn heat to low and cook until warmed through adding a splash or so of milk if needed to keep from drying out. We want to keep it moist and creamy!
Best served right away. I’ve been working on a loaf of french bread I bought last week so I paired mine with a well toasted piece drizzled with a bit of olive oil. Heavenly!
Keep remaining sauce or any leftovers in an airtight container in the fridge. Will last up to a week. When reheating, add more non-dairy milk to maintain creaminess if needed.