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White Bean & Cauliflower Alfredo

A healthier twist on traditional Alfredo, this creamy pasta dish combines white beans and cauliflower to create a satisfying comfort meal in under 30 minutes.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian, Vegan
Calories: 350

Ingredients
  

For the Alfredo Sauce
  • 1 can cannellini beans (15 oz), drained and rinsed Look for high-quality brands like Eden Organic to avoid added preservatives.
  • 1 small head cauliflower Aim for firm, fresh florets for the best flavor.
  • 1.25 cups unsweetened non-dairy milk Almond or Oat milk works well for creaminess.
  • 1 tablespoon olive oil Extra virgin for more robust flavor.
  • 1 large shallot, diced Shallots bring a sweet, mild flavor to the table.
  • 1/4 teaspoon nutmeg A pinch adds warmth and depth that elevates the dish.
  • to taste mineral salt & pepper
  • 1-2 tablespoons nutritional yeast (optional) For that cheesy, umami kick.
For the Pasta
  • 16 oz pasta (any type, e.g., penne) Choose whole wheat or gluten-free if desired.
Optional Vegetables
  • 5-6 leaves kale, stem removed and chopped Adds nutrients and a pop of color.
  • 1/3 cup sun-dried tomatoes For a tangy, chewy texture.
  • 8 oz mushrooms, sliced I love using baby bella for an earthy richness.
  • a pinch red pepper flakes For a little heat!

Method
 

Preparation
  1. Cut cauliflower into florets and bring a pot of salted water to a boil. Add cauliflower and boil for about 20 minutes, or until soft. Drain and set aside.
  2. In a saucepan over medium heat, add 1 tablespoon of olive oil. Once hot, add diced shallots and sauté until soft and caramelized, about 5-7 minutes.
  3. In your blender, combine cooked cauliflower, drained cannellini beans, non-dairy milk, sautéed shallots, and nutmeg. Blend until creamy, adjusting thickness with more milk if needed. Taste and season with salt and pepper.
  4. In the same pan used for shallots, add another splash of olive oil if needed. Toss in mushrooms, chopped kale, sun-dried tomatoes, and red pepper flakes. Sauté for about 5 minutes until kale wilts and mushrooms are tender.
  5. Prepare the pasta according to package instructions. Remember to save 1 cup of pasta water.
  6. In the pot used for pasta, combine cooked pasta with Alfredo sauce, stirring to coat evenly. Add a splash of pasta water if the sauce is too thick.
  7. If using, mix in the sautéed veggies and heat through, adding a splash of milk for moisture if it looks dry.
Storing Leftovers
  1. Store leftovers in an airtight container in the fridge for up to a week. Reheat on the stove with a little non-dairy milk to keep it creamy.

Notes

Make sure to blend the sauce until completely smooth. For a thicker sauce, sauté the cauliflower longer before blending.