Friday, September 28, 2012

High Protein White Bean & Cauliflower Alfredo Sauce

 This is just an awesome sauce all around! I say if you don't like it you must be crazy...but that's just me. :) It's not the high saturated fat and high calorie sauce your used, no, no...this is much better and in my opinion tastes better too! This whole meal is high protein and high fiber with wonderful flavors to match. I really love using the kale and sun-dried tomatoes with this as well for their added benefits...the sun-dried tomatoes add a nice sweetness to the dish. Did you know that sun-dried tomatoes contain 12 times the amount of Lycopene as raw tomatoes ounce for ounce. Lycopene is a phytochemical and proven antioxident that fights free radicals in the body. More reason to add a few sun-dried tomatoes to your dishes.

Pair all this goodness on top of this wonderful pasta I found and this meal is as healthy as it can get!

Bella Terra 100% Organic 8 Whole Grain Pasta with Milled Flaxseed - Penne Rigate

Per serving it has...190 calories...1 gram fat...7 grams protein...7 grams fiber...those are great numbers! Along with this high protein, high fiber white bean alfredo a little kale, sun-dried tomatoes and mushrooms you have a nutritionally dense meal that tastes great! I promise :)

I will be using this sauce over and over again varying the added could also use broccoli, peas, spinach, etc...or even serve this sauce over rice quinoa using some of  the leftovers. 

Now lets' make some awesome Alfredo sauce that you will come back to again and again making it your own each time...


Alfredo Sauce (makes apprx. 4 cups)
1 can cannellini beans (15oz), drained and rinsed
1/2 cauliflower
1 to 1 1/4 cup unsweetened almond milk
3 tablespoon olive oil, divided
1 large shallot or 1/2 onion, diced
1/4 teaspoon nutmeg
himalayan sea salt & pepper to taste
1 or 2 tablespoon nutrtional yeast, optional (I didn't use any)

addtitional veggies
a few kale leaves
1/4 cup sun-dried tomatoes
1/2 cup mushrooms, sliced
1 or 2 teaspoons red pepper flakes, to taste
1 tablespoon olive oil
whole grain pasta, cooked
adjust these measurements to suit your needs

Cut cauliflower into large florets and place in pot of boiling water. Cook for about 20 minutes, or until soft, drain. While Cauliflower is cooking, heat 1 tablespoon of olive oil in saute pan over medium to medium high heat, add shallots and cook until soft and lightly browned.

Place cooked cauliflower in blender/food processor along with beans, milk, shallots and nutmeg. Blend until creamy. Taste for flavor adding salt, pepper and any other spice you might like. Also if sauce is too thick add a splash or so more milk as needed, blend again.

And now for the veggies. In same saute pan as you cooked the shallots, heat 1 tablespoon olive oil over medium heat. Add mushrooms, kale, sun-dried tomatoes and red pepper flakes. Saute kale until it has sweated down, apprx 5 min. You could use a cover to help. Turn off heat when done. 

Bring pasta back to the same pot as cooked in, add as much sauce as you like to coat the pasta. Add the veggie mix and gently stir. Add a tad more sauce if needed. Turn heat to low and cook until warmed through adding a splash or so of milk if needed to keep from drying out. We want to keep it moist and creamy! Serve. I've been working on a loaf of french bread I bought last week so I paired mine with a well toasted piece drizzled with a bit of olive oil. Heavenly!

Keep remaining sauce or any leftovers in an airtight container in the fridge. Will last up to a week. When reheating, add more non-dairy milk to maintain creaminess if needed.

Enjoy !

Inspired by this recipe from Cupcakes and Kale 


  1. Replies
    1. It really is! Hope you get a chance to try it and love it as much as I do. :)

  2. This looks amazing! When I was younger I used to pour half a bottle of storebought alfredo sauce over my pasta at home, but this looks like a much healthier alternative. I can't believe how creamy it looks! Definitely have to try this, and since I'm a garlic lover I'll definitely have to throw in a few cloves. Thanks :)

    1. This is definitely a healthier option... We must also realize that this sauce will not have the exact same taste as the alfredo most have become accustom to but rather has it's own qualities making it great in it's own right. Adding the garlic sounds delish. I will try that next time too...Let me know how you like it. Cheers :)

  3. I've never posted to a blog before, but this was so delicious, I just had to say something!!!

    1. I'm so glad you liked it! And thank you for taking the time to post your thoughts. :)

  4. This was WONDERFUL! My husband and I are not vegan but he has some intense problems with dairy, yet loves white sauce. I made this last night for fettuccine with fresh parsley, extra sun dried tomatoes and mushrooms - and he loved it! He said that with some bacon crumbles on top it would be perfect. And he is a fussy lump so that is really saying something :)

    1. Sounds delicious Sophie, I'm going to have to try with your add ins! So glad this worked for and you husband. Thank you for sharing...cheers :)

  5. I made this tonight and it's great because with all the fiber it actually filled me up, and yet it's a sauce...what a great idea, thanks for sharing.

  6. Made this tonight and it was delicious! As are all recipes I have tried from this site! Thank you again!

    1. Thank you Sheila! And you are welcome, so glad the recipes are working out well for you. Cheers :)

  7. I am drooling! This is the first recipe I am making when I get a new Vitamix!

    1. Perfect recipe to break in your new Vitamix! Enjoy :)

  8. Made this a couple times so far with whole wheat fettuccine, no oil or nutmeg and added some broccoli, etc. So tasty thanks again!

    1. Mmm, sounds delicious! So glad your getting a lot of use out of this recipe. :)