How to make the perfect plant-based alfredo sauce, your New Favourite Recipe!
If you have been following for a while now, you already know my motto: Going plant-based doesn’t mean to do a ‘sacrifice’ or ‘be miserable,’ especially when almost all recipes out there have a healthy version. As someone who loves pasta, I’m always on the lookout for replicating the taste of pasta with healthy whole-food plant-based ingredients. And believe me, I have always been successful in coming up with lip-smacking pasta recipes.
I love alfredo sauce pasta – it has this lovely creamy texture and an incredible taste. I’m sure we have many fans of alfredo sauce pasta here, too. If you’re one of them, I’m sure you will absolutely fall in love with its healthy version, too.
Now the question is – how do I make a vegan version of the alfredo sauce? And that’s just what I’ll be helping you out with today. Onions and garlic play a key role in the plant-based alfredo sauce. It gives the sauce the texture and pungent taste, which is essential in any pasta sauce.
When it comes to the benefits of the family of onions and garlic, you just can’t stop talking about them. Onions and garlic belong to the allium family. The ingredients form part of almost every other recipe and come with a range of health benefits.
Let’s understand the benefits of the members of the allium family -they are nutrient-dense, which means they are low on calories, but extremely high in essential vitamins and minerals. Loaded with vitamin C, onions and garlic are antioxidants and perfect immunity boosters. too. Rich in vitamin B, they work amazingly well to boost metabolism as well as red blood cell production in your body.
The allium family, on an overall basis, is excellent for the health of your heart, and consuming them in raw as well as the cooked form has benefits of its own. They also contain cancer-fighting compounds, thanks to the sulfur compounds and flavonoid antioxidants present in them. Burning off all the unwanted bad fat in your body also becomes easy when you consume onions and garlic regularly.
Along with antioxidant and anti-inflammatory properties, alliums have amazing antibacterial properties, too. They boost the digestive system while working to improve the health of your gut. And more importantly, onions and garlic are super easy to add to your diet – whether it’s a salad, savory baked goods, or a vegan alfredo sauce, you can add it to all of them!
Now that we’re clear with the health benefits of the allium family, let’s begin with the vegan alfredo sauce recipe easy!
Looking for more pasta dishes? How about this delicious Chestnut-mushrooms spaghetti?
- high-speed blender
- 1/2 cup cashews soaked for at least 30 minutes and drained
- 1 1/2 cup onion medium size, diced
- 1/2 tsp garlic minced
- 1 tbsp lemon juice
- 2 cups vegetable stock divided in two parts
- 1/2 tsp Pink Himalayan salt
- 1/2 tsp ground black pepper
- 3 tbsp nutritional yeast
- 4 oz black bean pasta (per person)
- 1 handful fresh baby spinach (per person)
- 1 1/2 cup meaty mushrooms of choice
- Add the onion and 1 cup of the broth to a large pan over medium to medium-high heat. Cook for about 8 minutes until the onion is very tender. Then, add the garlic and cook a couple of minutes more, stirring often. All of the broth should have evaporated by now. If not, keep letting it cook until the broth has evaporated.
- Add the cooked onion and garlic to a blender. Start out by adding 1/2 cup more of the remaining broth and add the remaining ingredients (salt, pepper, cashews, starting with 1/2 tablespoon lemon juice, nutritional yeast-starting with just 2 tablespoons yeast). Blend on high for a couple of minutes until very creamy and smooth. Add any more broth to reach desired consistency, if necessary. Taste and add any more salt & pepper or lemon, if desired. Set aside.
- Cook the black the black bean pasta as indicated in the package.
- Place a big pan over medium heat, once heated add the extra-virgin olive oil and the mushrooms and cook for a couple of minutes more until they are tender but not overcooked.
- When the pasta is cooked, drain and add the sauce, the mushrooms and a handful of spinach per bowl.
- Season with salt and pepper if needed. Serve and enjoy hot!