Healthy Alfredo

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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: Italian
Keyword: Dairy Free, High Protein, Main Course, Plant Based
Servings: 4 Servings
Calories: 581kcal


  • 340 grams Dried Pasta of Choice
  • 268 grams Frozen Peas
  • 10 grams Fresh Basil (Chopped)
  • 10 grams Fresh Parsley (Chopped)
  • 13 grams Onions (Diced)

Alfredo Sauce:

  • 800 grams Cauliflower
  • 400 grams Can of White Kidney Beans or Cannellini Beans
  • 1 tsp Extra Virgin Olive Oil
  • 4 Cloves Garlic
  • 13 grams Onions (Diced)
  • 4 tbsp Nutritional Yeast
  • 1 ⁄2 tsp White Wine Vinegar
  • 180 ml Vegetable Stock
  • 1 ⁄4 tsp Chili Flakes
  • 1 tbsp Lemon Juice
  • 1 ⁄4 tsp Salt
  • Pinch of Black Pepper


  • Cut the cauliflower into medium-sized pieces. Steam the cauliflower until soft, approximately 8 minutes. Drain and set aside.
  • Mince the garlic and chop the onion for the sauce.
  • Bring a large saucepan of water to the boil on the stove. Once boiling, add in the pasta and cook for 12-15 minutes until al-dente. Drain the pasta and set aside.
  • In a frying pan, sauté half of the onions with 1 teaspoon of olive oil for 5 minutes until caramelized. Then add in the garlic and sauté for another 30 seconds. Remove the pan from the heat.
  • Drain and rinse the white beans and add to a high powered blender along with the vegetable stock, steamed cauliflower, sautéed garlic and onions, nutritional yeast, lemon juice, chili flakes, white wine vinegar, and salt and pepper. Blend until smooth.
  • Transfer the sauce to a saucepan and heat on low until warmed through.
  • Now sauté the remaining half of the onions and peas in a frying pan for 3-5 minutes until the onions have softened.
  • Place the pasta in a bowl, top with the Alfredo sauce, and lastly top with the sautéed onions, peas, and fresh herbs. Serve immediately.


Tip: Top with veganparmesan cheese if desired.


Serving: 4g | Calories: 581kcal | Carbohydrates: 110g | Protein: 30g | Fat: 4g | Saturated Fat: 1g | Sodium: 466mg | Potassium: 1127mg | Fiber: 19g | Sugar: 11g | Vitamin A: 951IU | Vitamin C: 130mg | Calcium: 152mg | Iron: 6mg