Cauliflower Alfredo Pasta
User Reviews
5
Cauliflower Alfredo Pasta
Description
This cauliflower-based Alfredo pasta begins by browning butter with minced garlic and red pepper flakes to infuse the fat with savory, lightly spicy flavors. Separately, cauliflower florets are simmered until tender, then blended with some cooking water and the flavored brown butter until silky. Additional milk is added if needed to adjust consistency. This forms a dairy-reduced, vegetable-rich Alfredo sauce.
The sauce is tossed with cooked fettuccine pasta, with salt, freshly cracked pepper, and Parmesan cheese stirred in for extra savory depth and slight sharpness. The dish is garnished with fried sage leaves, adding a herbal note and texture contrast. The pasta balances smoothness of the sauce with the firm texture of noodles.
This recipe offers a rich and comforting pasta dish while incorporating a substantial portion of vegetables in the sauce. The browned butter and garlic provide a nutty base flavor enhanced by the heat from red pepper flakes. Fried sage adds an aromatic finish and visual appeal.
For variation and added nutrition, extra cooked cauliflower can be mixed directly into the pasta, and partial substitution with whole wheat or protein-rich pasta is suggested. Adjust seasoning carefully after blending, as cauliflower can mute flavors.
Ingredients
- 3 tablespoons butter
- 1 teaspoon red pepper flakes
- 8 garlic minced, large cloves
- 5-6 cups cauliflower florets
- salt kosher salt and freshly cracked
- black pepper kosher salt and freshly cracked
- ½ cup milk either regular milk, unflavored and unsweetened nut milk
- 1 lb Fettuccine pasta
- Parmesan Cheese
- sage fried, for garnish
Instructions
- Brown the butter in a large skillet over medium high heat. Once it starts to get lightly brown, add the red pepper flakes and garlic and sauté for 30 seconds until fragrant and the butter is browned. Remove from heat and set aside.
- Bring a pot of water to a boil. Add the cauliflower and cook for 8 minutes until fork tender. Once tender, use a slotted spoon and transfer the cauliflower to a Vitamix blender. Add ½ cup of the cooking water and the red pepper and garlic brown butter mixture. Blend until smooth. If it’s still thick, stream in a few tablespoons of milk at a time until smooth and thin. Taste and adjust salt and pepper as needed.
- Cook the pasta according to the package directions. Drain and transfer back into the pot. Add the cauliflower sauce and toss to combine. Season with salt, pepper and parmesan and serve with fried sage.
Notes
- Adding extra cooked cauliflower to the pasta boosts vegetable content and texture variety.
- Try using a mix of whole wheat and regular pasta or chickpea-based pasta for additional protein.
- Adjust salt and pepper after blending the sauce, as cauliflower may dilute seasoning.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 380 kcal
% Daily Value*
| Calories | 380kcal | 19% |
| Carbohydrates | 60g | 20% |
| Protein | 13g | 26% |
| Fat | 10g | 15% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.3g | 15% |
| Cholesterol | 81mg | 27% |
| Sodium | 100mg | 4% |
| Potassium | 488mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 354IU | 7% |
| Vitamin C | 41mg | 46% |
| Calcium | 80mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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