White Bean & Cauliflower Alfredo
White Bean & Cauliflower Alfredo features high-protein white beans and cauliflower blended into a creamy vegan sauce that is an all around awesome sauce!
Cauliflower Alfredo sauce is a healthy version of this creamy sauce that is typically high in saturated fat and calories. This vegan sauce is high in protein and low in fat, and a much better option for those looking for better options. And in my opinion, it tastes even better!
For a quick and easy weeknight meal or whenever you are craving a creamy white pasta sauce, this white bean and cauliflower alfredo is great with any whole-grain or gluten-free pasta. I paired mine with a mix of sauteed mushrooms, kale, and sun-dried tomatoes for a delicious meal full of flavor and texture.
Why We Love This Recipe!
- It’s quick and easy to make – ready in 35 minutes!
- It is full of protein and fiber and low in fat and calories (see the recipe card nutrition label below for details).
- It’s made with simple, everyday ingredients.
- Lastly, it’s delicious!
So without further ado, let’s make a batch of creamy goodness!
Ingredient Notes
White beans and cauliflower are pureed into a creamy alfredo sauce for a delicious sauce for pasta. Here is everything you will need (measurements are in the recipe card below):
- White beans – Here, I used canned cannellini beans, but great Northern is also okay.
- Cauliflower – Cut up a whole head or buy packaged precut for ease.
- Unsweetened non-dairy milk – Use your favorite unsweetened, plain plant milk such as almond, cashew, oat, soy, etc.
- Olive oil – Use your favorite neutral-flavored oil. To make this an oil-free version, use 1/4 cup of water for a water sautee.
- Shallot – If you don’t have shallots, you can replace them with any color onion.
- Nutmeg – This is a typical ingredient in alfredo, feel free to omit it if preferred.
- Salt & pepper – As always, use to taste!
- Nutritional yeast – This nutritious ingredient adds a ‘cheesy’, umami flavor. Can be optional.
- Pasta – I used small pasta here, but any type will work. For a fresh take, use spiralized zucchini noodles!
Gather your ingredients, and let’s make creamy dairy-free pasta sauce!
How To Make White Bean & Cauliflower Alfredo
Making cauliflower alfredo with white beans is as easy as can be…
- Prep the cauliflower, and saute the shallots.
- Place the boiled cauliflower in a blender or food processor along with the beans, non-dairy milk, shallots, and nutmeg.
- Blend until creamy. Add more non-dairy milk as needed. Taste for flavor with salt and pepper.
- Once the pasta is cooked, add the cauliflower alfredo sauce and mix to combine.
And that’s it – it’s healthy, easy as can, and ready in about 35 minutes!
How To Store Leftover CAuliflower Alfredo
Leftover cauliflower Alfredo sauce can be stored in the refrigerator for 6 – 7 days. To reheat, simply warm on the stovetop with a splash of non-dairy milk to bring back creaminess.
More Vegan Pasta Recipes!
- Spinach and Ricotta Vegan Stuffed Shells
- Creamy Broccoli and Pasta
- One Pot Penne with Mushrooms & Sausage
- Creamy Vegan Mushroom Stroganoff
- Simple Lemon Pasta
- or see all Vegan Pasta recipes on TSV!
If you try this high-protein pasta sauce, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
WHITE BEAN & CAULIFLOWER ALFREDO
Cauliflower Alfredo with white beans is protein and fiber-rich, low in calories and fat, and makes a great vegan cream sauce for your pasta of choice. You can also drizzle it over a plate of veggies if you like. It makes for a healthy and filling meal!
- Prep Time: 10 min
- Cook Time: 20 min
- Total Time: 30 minutes
- Yield: Serves 4 – 6 1x
- Category: Entree
- Method: saute, puree
- Cuisine: Vegan
Ingredients
Alfredo Sauce (makes approx. 4 cups)
- 1 can cannellini beans (15 oz), drained and rinsed
- 1 small head of cauliflower
- 1 1/4 cups unsweetened non-dairy milk
- 1 tablespoon olive oil (or 1/4 cup water for water saute)
- 1 large shallot or 1/2 onion, diced
- 1/4 teaspoon nutmeg
- mineral salt & pepper to taste
- 1 or 2 tablespoons nutritional yeast, optional
- 16 oz. pasta, any type (I used penne)
optional side of veggies
- 5 – 6 kale leaves, stem removed and chopped
- 1/3 cup sun-dried tomatoes
- 8 oz mushrooms, sliced
- generous pinch of red pepper flakes, to taste
Instructions
Alfredo Sauce: Remove any leaves and core the bottom of the cauliflower. 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 a saute pan over medium to medium-high heat, add shallots, and cook until soft and lightly browned.
Puree: 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. If the sauce is too thick, add a splash or so more milk (or water) as needed, then blend again.
Veggies: In the 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 the kale until it has sweated down, approximately 5 minutes. You could use a cover to help. Turn off the heat when done.
Pasta: Cook according to package instructions.
Assemble: Place cooked pasta back into the same pot it was cooked in, and add as much sauce as you like. Stir gently to coat. Add a tad more sauce if needed. Alternately, add the veggie mix to the pasta and mix. 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.
Pairs well with this Artisan Bread!
Store: Store the remaining sauce or any leftovers in an airtight container in the fridge. They will last up to a week. When reheating, add more non-dairy milk to maintain creaminess if needed.