Healthy Vegan Alfredo Sauce

This Alfredo Sauce is magical. Not only is it vegan, gluten free, relatively low in fat, AND contains a hidden vegetable, but it’s absolutely creamy and delicious. Oh, it’s also as simple as throwing ingredients into a blender and then heating it up! When we started dating, Charlie’s favorite meal was Alfredo pasta (tortellini with bacon), and he gave this a huge stamp of approval! I’m so happy to be able to satisfy his love for Alfredo without feeling weighed down after the meal.

This recipe is made from whole plant foods and even hides an entire zucchini (you’d never know!) which is perfect if you’re cooking for kids, friends, or a significant other that are picky about vegetables. Heck, we’d all rather have a saucy bowl of noodles than plain vegetables. The zucchini helps to bulk up the volume, thicken the sauce, and make it creamy, but it takes on the flavor of all the seasonings.

I know it’s difficult to imagine zucchini, oat milk, cashews, and some spices replacing butter, cream, and cheese, but it truly turns into something creamy and dreamy. I hope you’ll give this a try and that it can be a healthy but satisfying go-to pasta sauce recipe for you and your family.

*A high-speed blender is recommended for this recipe.

Enjoy + Happy Healing!

M

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Healthy Vegan Alfredo Sauce

Yield: 3-4

Author: MADELINE APPEL

Ingredients

• pasta of your choice I used Tinkyada Brown Rice Fettuccini
• 1-1/2 cups plain unsweetened oat milk (or other neutral, unsweetened non-dairy milk)
• 1 small zucchini, peeled
• 1/3 cup cashews, soaked in boiling water for minimum 30 minutes
• 2-3 cloves of garlic
• 1 tsp onion powder
• 1-1/2 TBS nutritional yeast
• 1/4 tsp ground mustard powder, or a small squirt of brown mustard
• 1/2 tsp salt
• pepper to taste
• pinch of cayenne
• 1/4 cup dry white wine, (optional, but recommended)
• fresh thyme to garnish

Instructions

1. Soak cashews in boiling water and set aside.
2. Peel zucchini and chop into large chunks.
3. Place soaked cashews and peeled zucchini chunks in a high speed blender with the rest of the ingredients, except for fresh thyme. Blend until smooth!
4. Cook pasta according to package instructions.
5. Pour blended sauce into a saucepan to heat through on low-medium heat until it thickens a bit.
6. Drain pasta and put it back in the pot.
7. Pour sauce onto pasta to ensure a good sauce ratio. Toss to coat.
8. Top with a sprinkle of fresh thyme, chili flakes, grated vegan Parmesan, or nutritional yeast.