This High Protein White Bean & Cauliflower Alfredo Sauce is just an awesome sauce all around, and pairs great with all different kinds of pastas and veggies. Not to mention it’s pretty easy to make too.
High Protein White Bean & Cauliflower Alfredo Sauce
It’s not the high saturated fat and high calorie Alfredo sauce that you may be used too. No, no, no. This vegan Alfredo style sauce is a much better, healthier and in my opinion tastes better!
And it’s so easy to make too. Simply cook the cauliflower, and then blend cooked cauliflower with the white beans, almond milk, oil, shallot, nutmeg, salt, pepper and nutritional yeast until creamy.
I really love using the kale and sun-dried tomatoes with this Alfredo sauce as well for their added benefits. Pair all this goodness together with a whole grain pasta and this meal is as healthy as it can get. All together, this pasta dish is high in protein and fiber with wonderful flavors to match!
Recipe inspired by Cupcakes and Kale.
I used this pasta (pictured above), 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, and 7 grams fiber. Those are all 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. Change up the vegetables using broccoli, peas, spinach, etc.
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!
- Prep Time: 10 min
- Cook Time: 25 min
- Total Time: 35 minutes
- Yield: Serves 4
- Category: Entree
- Cuisine: Vegan
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.