Who doesn’t like a creamy cheese sauce – poured over pasta or topping a dish full of vegetables.  This creamy vegan version of Alfredo sauce is nutritious and versatile – plus full of fibre, thanks to the chickpeas, cashew nuts and cauliflower.  Virtually no cooking involved apart from steaming the cauliflower – everything is whizzed up in a food blender.

Try it – you’ll be pleasantly surprised!

A regular Alfredo sauce has butter, double cream and lots of parmesan, so is probably three times as many calories.

I’ve used mine here to make a pasta bake, adding cooked fusilli, a couple of slices of ham, shredded.  Then topped with grated parmesan, Cheddar and panko breadcrumbs, heated in the oven for 30 minutes until golden and crispy.

Now I’ve tried this, it’ll be appearing in recipes more often.

Creamy Alfredo Pasta Sauce (Vegan) – 152 calories per portion

Preparation Time:         20 mins

Cooking Time:              N/A

Serves:                            4

Calories per serving:    152.0

 

Ingredients

Cauliflower, Steamed                           300g

Cannellini Beans, tinned, drained     110g

Cashew Nuts, Plain                               40g

Yeast, Flakes, Nutritional, Engevita   4 Tbsps/40g

Juice, Lemon, Fresh                              2 Tbsps/30ml

Garlic Puree                                            8g

Water, Mineral Or Tap                        150ml

Onions granules                                   ½ Tsp/2.5g

 

Method

Boil or steam your cauliflower until soft.

When the cauliflower is soft, place into a food processor, add the remaining sauce ingredients and blend on high until nice and smooth.

Use as a pasta sauce or to top dishes in place of a cheese sauce.

 

Nutrition Information

Calories (kcal)      152.0

Protein (g)               9.3

Carbohydrate (g)    10.7

Fat (g)                     7.0

Fibre (g)                  5.9

Fruit & Veg              1.5