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Food allergy guide and meal plans

Vegan Alfredo Sauce

vegan alfredo sauce

September 14, 2016 //  by Marian Mitchell//  9 Comments

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Living dairy free means having to get creative with classics like alfredo sauce.  There are many recipes out there that use soy replacements and/or nuts to make creamy sauces. Well with so many nut allergies out there and soy being an extremely unhealthy food, I wanted to create a creamy white sauce anyone could enjoy. The foundation of this recipe is cauliflower. I absolutely love how versatile cauliflower is and it never fails to disappointment me.

The Recipe

What I love about this sauce is how incredibly simple it is while still being packed with flavor. (I ate it straight up with a spoon it was so good.) All you need is a head of cauliflower, vegetable broth, 2 cloves of garlic (or 3 if you really love garlic), a shallot, extra virgin olive oil, salt and pepper. It doesn’t get any easier, or more healthy, than this.

Take a large pot and preheat it on medium heat. Add in 2 tbsp extra virgin olive oil and let warm one minute. Rough chop garlic and shallot. Add to hot oil and let cook for 2-3 minutes, stirring every 30 seconds for even cooking. Remove cauliflower from stalk and tear into florets and chop off into 2-3 inch pieces. After 3 minutes add broth and cauliflower with the garlic and shallot. Turn up heat to medium high and bring broth to a boil. Cover and bring down to medium heat, cooking for 7-10 minutes. Until cauliflower is super soft and falls apart easily. Once soft, pour pot contents into a high speed blender. Add salt and pepper. Blend until smooth. Add to pasta of choice. (For the picture I used sweet potato noodles.) Top with finely chopped fresh parsley for a pretty plate.

Enjoy!

vegan white pasta sauce recipe

vegan alfredo sauce

Vegan White Pasta Sauce

Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 6 servings

Ingredients
  

  • 1 head cauliflower
  • 1 cup vegetable broth
  • 2 cloves garlic
  • 1 shallot
  • 2 tbsp extra virgin olive oil (EVOO)
  • 2 tsp salt
  • 1 tsp black pepper
  • finely chopped fresh parsley optional

Instructions
 

  • Take a large pot and preheat on medium heat. While pot is warming up, rough chop garlic and shallot.
  • Add EVOO to pot and evenly coat bottom. Add garlic and shallot. Stir periodically for about 3 minutes.
  • Remove cauliflower florets from the stalk and break into 2-3 inch size florets.
  • After 3 minutes add broth and cauliflower to your pot. Place on lid. Turn heat to medium high and bring to a boil. Turn down to medium and let boil for 7-10 minutes. Until cauliflower is easily pierced with a fork.
  • Pour all ingredients into your blender, add salt and pepper, and blend until smooth. 1-2 minutes.

Category: Entrees, paleo, Recipes, Sauces and Seasonings, Uncategorized, vegan, vegetarianTag: alfredo, cauliflower, healthy, pasta, sauce, vegan

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Reader Interactions

Comments

  1. Lynne Wadsworth

    September 19, 2016 at 8:23 pm

    You always have such great recipes, Marian. This looks wonderful. Have printed it out so that I can try it.

    Reply
  2. Vivian

    September 20, 2016 at 11:52 am

    That looks super yummy and easy! Thanks for sharing, will have to try it out!

    Reply
  3. Cathy Sykora

    September 20, 2016 at 10:28 pm

    Yummmm, are the sweet potato noodles out of a bag or do you shred your own? I just new that was going to be cashew – and surprised it was cauliflower. I’m printing this one off and trying it. This looks delicious and not to tough to make I bet.

    Reply
    • Marian Mitchell

      September 21, 2016 at 4:01 pm

      I didn’t even know you could buy them pre spiraled! I’m going to have to look. I just use my spiralizer to make them. Cashew is definitely a dairy free favorite but my mom and sister are allergic to nuts so I wanted a sauce they could enjoy as well. Please let me know how you like it 🙂

      Reply
  4. Carol Rundle

    September 20, 2016 at 11:02 pm

    This looks and sounds delicious. I’ll be trying it out and sharing it with my tribe. Thank you!

    Reply
  5. Tamika

    October 3, 2016 at 6:48 pm

    I’m totally surprised by the cauliflower as well. This month my family is going on a healthy journey and I’m going to try this one day this month. Great idea on how to use the sweet potato as well.

    Reply
  6. Danay

    October 3, 2016 at 11:37 pm

    This sounds too good not to try. My youngest loves Alfredo sauce.

    Reply
  7. Annalize

    October 4, 2016 at 2:16 pm

    Marian, super stunning recipe! I love eating raw, and vegan, although this year I added other protein again to my diet.

    Reply
    • Marian Mitchell

      October 4, 2016 at 3:40 pm

      Thank you! I went vegan about 6 years ago, now I am plant centered but include animal proteins, organs, bones, and fat. I like to top this with chicken.

      Reply

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About UsHi friend! I'm Marian Mitchell. Health Coach, Chronic Disease Warrior, Mom, and lover of food. I help you navigate eating and living for Chronic Disease Management with meal plans, coaching, a podcast, and this website. You can thrive when you know what to do. I'm here to help.

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