Description
A healthier twist on the classic Alfredo, this Cauliflower Alfredo Pasta combines roasted cauliflower with garlic, cream, and Parmesan to create a creamy, comforting sauce. It’s a lighter, veggie-packed alternative to the traditional Alfredo without sacrificing flavor.
Ingredients
For the Cauliflower Alfredo Pasta:
- 1 medium cauliflower, cut into florets
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth (or chicken broth)
- 1 cup unsweetened almond milk (or any plant-based milk)
- 2 tablespoons nutritional yeast (for a cheesy flavor)
- Salt and pepper, to taste
- 1 pound pasta (such as fettuccine, penne, or spaghetti)
- 1 tablespoon lemon juice (optional, for a fresh kick)
- Fresh parsley for garnish (optional)
- Grated Parmesan or vegan cheese (optional, for topping)
Instructions
Start by cutting the cauliflower into small florets. The smaller the florets, the quicker they’ll cook. Add the cauliflower florets to a large pot of salted boiling water and cook for about 10 minutes, or until the cauliflower is tender and easily pierced with a fork.
While the cauliflower is cooking, you can prepare the pasta. Follow the package instructions for your chosen pasta, and once it’s done, drain it and set aside. Save about 1 cup of pasta water for later.
While the cauliflower is cooking, heat the olive oil in a large skillet or saucepan over medium heat. Add the chopped onion and sauté for about 4-5 minutes until the onion is soft and translucent.
Add the minced garlic to the skillet and cook for another minute, stirring frequently to avoid burning. The garlic should become fragrant and lightly golden.
Once the cauliflower is cooked, drain it and add it to the skillet with the sautéed onions and garlic. Pour in the vegetable broth and almond milk (or your preferred plant-based milk), and bring the mixture to a simmer. Allow the mixture to cook for an additional 5 minutes, letting the flavors meld together.
After simmering, use a blender or immersion blender to blend the cauliflower and liquid mixture into a smooth, creamy sauce. If you’re using a regular blender, allow the mixture to cool slightly before blending to avoid any burns. Once smooth, return the sauce to the skillet and season with salt and pepper to taste.
Stir in the nutritional yeast for a cheesy, umami flavor. If you prefer a tangy kick, add a tablespoon of lemon juice at this stage. Keep the sauce over low heat to keep it warm while you prepare the pasta.
Add the cooked pasta to the skillet with the cauliflower Alfredo sauce. Toss the pasta in the sauce, ensuring it’s evenly coated. If the sauce is too thick, add a small amount of reserved pasta water to loosen it up. Stir everything together for about 2-3 minutes, allowing the pasta to absorb some of the sauce.
Serve the Cauliflower Alfredo Pasta hot, garnished with freshly chopped parsley and a sprinkle of grated Parmesan or vegan cheese, if desired. You can also add some extra black pepper or red pepper flakes for a little heat.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
Nutrition
- Calories: 350-400 kcal
- Fat: 12-15g
- Carbohydrates: 50-55g
- Protein: 7-9g