Vegan, Noodle-Free Alfredo Zucchini Pasta
By Claire Georgiou, Reboot Naturopath, B.HSc ND
This is a vegan take on an pasta alfredo! It has the rich creamy, cheesy texture and the delicate taste of a traditional Alfredo sauce, with half the calories. Plus its loaded with plant-based nutrients. This thick creamy sauce can be added to any pasta. I made this with zucchini pasta which was delicious.
Ingredients
- 1 small or ½ a large cauliflower
- 1 tbsp extra virgin olive oil (to sauté)
- 3 garlic cloves
- 1 red onion
- 1 leek
- ½ cup/125 ml coconut milk
- ½ cup/125 ml vegetable broth or stock (MSG free)
- ¼ cup/30 g nutritional yeast
- 1 tbsp lemon juice
- sea salt and white pepper, to taste
- 2-3 large zucchinis
- fresh parsley, basil or spinach leaves for garnish
Directions
- Chop cauliflower and add to a pot and cover with water. Bring to a slow boil then cook until slightly tender and drain.
- Feed the zucchini through a vegetable spiralizer, mandolin to form zucchini curls or ribbons or slice thinly with a vegetable peeler into thin strips.
- Saute garlic, leeks and red onion with olive oil over a low to moderate heat until translucent.
- In a food processor or high powered blender, process the cooked cauliflower, coconut milk, stock, yeast, lemon juice, salt and pepper. Blend until smooth.
- Add the sauce to the onion mixture in the pan and turn on a low heat to heat the sauce.
- Add the zucchini pasta to the sauce mixture and toss through and heat.
- Serve with chopped parsley, basil or spinach leaves
Optional: You can serve with roasted vegetables of your choice, stir through spinach leaves or fry mushrooms with the onion mixture.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Substitutions
- Cauliflower – sweet potato, pumpkin
- Coconut milk – any nut milk, hemp or quinoa milk
- Zucchinis – carrot
- Parsley – basil
Calories: 190
Fat: 11g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 75mg
Carbohydrates: 19g
Fiber: 7g
Sugars: 6g
Protein: 9g