Recipes

 

Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Healthy Vegan Fettuccine Alfredo

Another classic dish turned healthy. This recipe utilizes cauliflower to make a super healthy cream base that is so good you won't even be able to tell it's healthy for you! This recipe is oil-free, dairy-free, nut-free, dairy-free, low-calorie, and can easily be made gluten-free!

Like I said before, a CLASSIC. I first of all don't think you can go wrong if there is pasta present in a dish, but creamy pasta just hits different. I love creamy pasta recipes, but honestly most of the recipes out there are very unhealthy, even most of the vegan recipes out there still are full of saturated fats and processed ingredients. The good news is you can stop your search for a healthy alternative to this dish, because this recipe is super delicious, and filled with only the best ingredients. By making this dish based with vegetables, you will not only be lowering your calorie intake (so you can eat more serving heehee), you are also increasing the diversity of plants in your diet which we are learning is so important to overall health, plus it keeps food interesting.


If you've been reading my posts for awhile then you know that I like to suggest a few options for how to spice the recipe up. I am rushing to tell you this time more than usual, because I forgot one of the key vegetables when cooking this. That missing ingredient is my friend the peas. I honestly buy peas for recipes all the time, because I love them so much, and they are the easiest thing to boost protein and satiety of the meal. The one problem with this is that you usually have to purchase them frozen, and when things are in my freezer I honestly forget about them, whoopsies! Another reason to love the humble pea is that they are so affordable, a 2lb bag is $2, like wowza! That'll bring me to my next favorite talking point and that is how budget friendly this recipe is!


Alright time to convince you veganism is the best budget-friendly diet out there part 3000. When you eat a whole foods plant based diet, and use such quality ingredients and really cook you are unknowingly saving yourself so much money. Like I said before peas are $2 for 2lbs(and remember you probably won't be using 2lbs of peas for 1 single recipe), add that and the price of the broccoli and mushrooms and boom, you've got all the vegetables for this recipe for under $5. Not to mention that these vegetables provide close to the same amount of protein that you would get from chicken alfredo. You also could make some of the chickpea "chicken" that I used in my Vegan "Chicken" Teriyaki Bowl recipe, look at step 2 for directions on making the "chicken" https://www.theallnaturalvegan.com/post/vegan-chicken-teriyaki-bowl . Even if you choose to add this "chicken" to this alfredo recipe, your total cost will remain low and your protein content will go way up.


Lastly I want to share the quick gluten-free sub that can be made in this recipe is using bean pasta rather than wheat. I used whole wheat for this recipe because I don't have celiac, so I went with the cheapest option. I love using bean based pasta, because it has a great nutrition profile, but it all depends on the day and what I am feeling.


Who's ready for this delicious recipe?


Recipe:

Serves: 6

Total Time: 30 Minutes

Ingredients:

- 1 Box fettuccine

- 2 Crowns broccoli

- 1 Cup mushrooms of choice

- 1 Onion

- 1 Head of cauliflower

- 4 Cloves garlic

- 1/2 Cup nutritional yeast

- 1 Teaspoon miso paste

- 1/2 Cup unsweetened soy milk

- 1 Tablespoon tapioca starch

- Pepper to top

Directions:

  1. Begin by chopping your cauliflower and then steaming whatever method is quickest for you. If you have an instapot or ninja foodi I suggest using that, if not a pot steamer is perfectly fine.

  2. Next start boiling a pot of water for the pasta. In a saucepan add the onions followed by the mushrooms until soft. Once these are done chop the broccoli and add to the pan. Turn the heat down once cooked to avoid over cooking and turning brown.

  3. At this point your cauliflower should be done. You want it to be soft enough that you can break it down with a fork. Add the cauliflower, garlic, nutritional yeast, miso paste, soy milk, and tapioca starch to a blender and blend until you get a super smooth and creamy sauce.

  4. Drain the pasta when done. Add all ingredients together in the pasta pot and mix until everything is evenly coated. To serve simple add black pepper on top and enjoy!