Main courseVegetarian€€

Creamy Vegan Alfredo Noodles with Cauliflower and Cashews

Enjoy a healthy version of the Italian classic. This vegan alfredo pasta is made from whole-food ingredients like cauliflower and cashews, creating an incredibly creamy sauce without any dairy.

Prep time
1 min
Cook time
20 min
Total time
21 min
Servings
2

Recipe

Pasta, dry, whole grain, spaghetti
180 g
Cauliflower, raw
200 g
Nuts, cashew nuts, dry roasted, without salt added
60 g
Soup, SWANSON, vegetable broth
250 ml
Garlic, raw
3 clove
NUTRITIONAL YEAST
3 tbsp
Lemon juice, raw
1 tbsp
Spices, nutmeg, ground
0.25 tsp
Salt, table, iodized
Parsley, fresh

Per servingTotal
Calories:608.1 kcal1216.1 kcal
Protein:31 g62 g
Carbohydrates:84.1 g168.1 g
Fiber:11.3 g22.5 g
Water:231.4 ml462.8 ml
Fat:17.3 g34.5 g
Micronutrients
Sugar:7.1 g14.2 g
Saturated fat:3.1 g6.2 g
Cholesterol:0 mg0 mg
Sodium:438.6 mg877.1 mg
Potassium:1168.1 mg2336.1 mg
Calcium:74.5 mg148.9 mg
Iron:6.5 mg13 mg
Magnesium:205.1 mg410.1 mg
Zinc:4.7 mg9.4 mg
Phosphorus:521.3 mg1042.5 mg
Vitamin C:53.1 mg106.1 mg
Vitamin A:17.6 µg35.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Bring salted water to a boil in a large pot. Cook the whole-grain pasta according to the package instructions (al dente). Before draining, reserve about 100 ml of the cooking water.
2
While the pasta is cooking, in a smaller saucepan, cook the cauliflower and garlic in vegetable broth for about 8–10 minutes, until the cauliflower is completely soft.
3
Pour the cooked cauliflower together with the liquid (broth) into a blender. Add the drained cashews, nutritional yeast, lemon juice, and nutmeg.
4
Blend all the ingredients on the highest speed until you get a completely smooth, velvety sauce. Season with salt and pepper to taste.
5
Pour the sauce into a larger pan and gently warm it over low heat. Add the cooked noodles and mix well so the sauce coats the pasta. If the sauce is too thick, add a little of the reserved cooking water.
6
Serve immediately, sprinkled with freshly ground pepper and chopped parsley.

Nutritional benefits

Thanks to the use of cauliflower and cashews, this meal provides a high intake of fiber and healthy unsaturated fats, which support heart and cardiovascular health.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.