Meal: Lunch, Dinner
Dietary Type: Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 4
The Dish
With the help of cauliflower, this recipe brings you a healthier version of classic alfredo sauce. This comforting recipe for Cauliflower Alfredo is the perfect way to satisfy your cravings for a creamy, hearty meal while also being something nutritious and delicious.
We start by cooking cauliflower florets in milk with garlic and Dijon mustard before pureeing it with a touch of butter (or plant-based butter) until silky smooth and adding it to your favorite whole grain pasta. Make this a full meal by serving it with a small salad and topped with your favorite protein source.
If you try this dish and like it, please let us know how it turned out by sharing a comment here or on the Community page. And pics of your creations are always welcome too!
Ingredients
1 tbsp (15 g) butter
1 ½ cup (360 ml) milk
2 cups (220 g) cauliflower florets
3 cloves garlic
½ tsp (2 g) dijon mustard
225g (8 oz) whole grain pasta
2 tbsp (8 g) chopped parsley
Zest of 1 lemon
¼ cup (38 g) parmesan cheese
Sea salt and pepper, to taste
Preparation
- In a medium pot, heat oil over medium heat. Add the butter, milk, cauliflower, and garlic. Bring to a boil, and simmer for 15-20 minutes, or until very soft. Remove from heat, and add in dijon mustard.
- Transfer to a blender, and puree until smooth.
- Meanwhile, bring a pot of salted water to a boil, cooking the pasta as per manufacturer instructions. Drain.
- Add alfredo sauce to the pasta.
- To serve, top with parsley, lemon zest and parmesan cheese.
Vegetarian and Vegan Modifications: For vegan alternative, use non-dairy, unsweetened milk beverage, add plant-based butter, and nutritional yeast in place of the parmesan.
Gluten-Free Modifications: Use your favorite gluten-free pasta.
Let us know what other kinds of Healthy Recipes you’d like to see. We're always listening!