This is a pasta dish with a power sauce that is creamy and cheesy yet it is light and provides vitality with its cauliflower base.
Transforming cauliflower into a nutritious sauce allows you to have both a healthy and decadent meal. It is delicious, easy to make, and adjustable to your taste. I generally use it on gluten-free pasta and gnocchi, but you could also use it as a base sauce on your homemade pizzas!
Here you will see a basic way to use it. Don’t be afraid to add additional cooked veggies to the sauce once it’s done, such as mushrooms and spinach.
I like to steam my cauliflower, I think mainly because I don’t feel like draining or scooping it out of the water. After steaming or boiling the florets you could use a splash of the water in the sauce if you need to adjust its thickness. While the cauliflower is steaming, that is when I fry the garlic. I like my garlic to be noticeable. If you don’t want a strong garlic flavour, use less of it. You could cook it a bit longer (but don’t burn it). Cooking your garlic reduces the strong flavours. Roasted garlic works in this as well.
Make sure your cauliflower is well cooked so that it blends easily. Using a high-speed blender works wonders. You could possibly use a food processor or regular blender but I have yet to test that. (If you do, comment below.) Once the cauliflower is cooked, I add all ingredients to my high-speed blender and blend for 1 minute. It is as easy as that. Sometimes I’ll adjust the taste by adding in more garlic, onion powder, nutritional yeast, salt or pepper. Nutritional yeast is what gives it a cheesy taste so I don’t recommend eliminating it.
Cauliflower is high in fibre and is low-carb. It is also a great source of antioxidants. It contains Vitamin C, K, B6 and minerals such as potassium, phosphorous, magnesium and manganese. With these health benefits, I am not afraid to douse my pasta with this sauce and I am left feeling good after eating.
I have doubled the batch and poured the extra sauce into a mason jar and froze it for future use. When you are thinking of using it, pop it into the fridge to defrost. You could also allow it to defrost on the counter or in a bowl of hot water.
Rotini Cauliflower Alfredo
- high speed blender (I use a Vitamix)
- your favourite pasta (I used gluten-free rotini)
- 5 cups cauliflower florets, chopped (about 1 medium sized cauliflower)
- 1 tbsp extra-virgin olive oil
- 5 garlic cloves, minced (about 1½ tbsp)
- ¾ cup dairy-free milk (I use my homemade Cashew Milk)
- ⅓ cup nutritional yeast
- 1 tbsp lemon juice
- ½ tsp onion powder
- 1 tsp sea salt (or more to taste)
- ¼ tsp pepper (or more to taste)
- lemon slice for serving (optional)
- dried or fresh parsley for garnish (optional)
- Cook your pasta according to the directions.
- Steam or boil cauliflower for 10 minutes or until they are tender. Drain once they are done.
- Heat a small pan on low heat. Add oil and garlic and cook for about 5 minutes until they are soft and fragrant.
- Add cauliflower, garlic and the rest of the ingredients to a high-speed blender. Blend for 1 to 2 minutes until smooth.
- Adjust the taste to your liking by adding in more salt, pepper or lemon.
- Add sauce to your pasta and garnish with parsley (dried or fresh). Squeeze fresh lemon over pasta (optional)
- When using dairy-free milk, make sure that it is unsweetened with flavours added.
- Add vegan butter for a richer flavour.
- The sauce will keep in the fridge for 4 to 5 days.
- Freezer friendly.
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