Cauliflower Alfredo Spinach Artichoke Lasagna. Vegan Nut-free Recipe
User Reviews
5
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Prep Time
20 mins
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Cook Time
1 hr 20 mins
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Total Time
1 hr 40 mins
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Servings
6
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Calories
199 kcal
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Cuisine
Fusion
Cauliflower Alfredo Spinach Artichoke Lasagna. Vegan Nut-free Recipe
Description
This vegan lasagna features a cauliflower Alfredo sauce made by cooking garlic and cauliflower, then blending with non-dairy milk, seasonings, nutritional yeast, lemon juice, and optional flour for thickening. Layers of marinara sauce, no-boil noodles, fresh or frozen spinach, finely chopped artichokes, and the creamy Alfredo make up the casserole. The dish is seasoned with salt, pepper, Italian herbs, and topped with a pepita parmesan or nutritional yeast for umami flavor.
The result is a rich, creamy, dairy-free lasagna with tender layers of pasta and vegetables. The cauliflower sauce adds smoothness and flavor while keeping the dish vegan and nut-free. The artichokes contribute a subtle tang and texture contrast, balanced by the earthy spinach and herb-infused tomato sauce.
This lasagna is baked at 400°F for a comforting entree suited for vegan diners or those seeking plant-based options without nuts. The no-boil noodles simplify preparation. The layers meld into a cohesive dish with creamy, tangy, and savory notes.
The recipe notes nutritional values for one serving but no further preparation tips or storage information were provided.
Ingredients
For the Cauliflower Alfredo Sauce:
- 1 tsp olive oil
- 3 cloves garlic chopped
- 3 cauliflower florets 1.5 to 2 inch pieces, loaded cups
- 1/2 cup water
- 1/2 tsp salt
- 3/4 cup non-dairy milk I used almond milk
- 1/2 tsp onion powder
- 1/4 tsp thyme dry
- 1/4 tsp basil dry or 1 Tbsp fresh leaves
- 3 Tbsp nutritional yeast
- 2 tsp lemon juice
- 1 Tbsp extra virgin olive oil
- black pepper a very generous dash
- 1 Tbsp flour omit to make gluten-free, of choice
For the Lasagna:
- pasta sauce or marinara sauce
- 1 cup spinach
- 5 to 6 Artichoke finely chopped (I used canned, drain, rinse and use
- 1 pepita parmesan recipe
- lasagna noodles no boil, as needed
- salt pepper and italian herb blend
Instructions
- Make the Alfredo sauce:
- In a large pan, add oil and heat at medium heat. Add chopped garlic and cook for 2 minutes. Add the cauliflower, water and salt and cover and cook for 10 minutes or until cauliflower is tender. Cool slightly, add everything including water to a blender and blend with non dairy milk, all the spices, oil, and flour. Blend to a smooth puree. Taste and adjust salt, herbs and tang if needed.
- Make the Lasagna:
- Preheat the oven to 400 degrees F / 200ºc.
- Layer 3/4 -1 cup pasta sauce in the baking pan, then layer noodles. Add more sauce to preference.
- Then layer fresh baby spinach or use frozen(thawed), then 3/4 to 1 cup alfredo sauce.
- Add another layer of noodles, then pasta sauce, then add veggies of choice like mushrooms, bell peppers, zucchini, cooked lentils or veggie burger crumbles. then layer noodles, alfredo sauce , distribute chopped artichoke hearts on the sauce. Sprinkle pepita parmesan (or nutritional yeast) on the artichoke hearts.
- Add a layer of noodles. add a 1/3 cup water all around the edges. then a good 1-1.5 cups pasta sauce on the top layer to seal all the layers. Drizzle some alfredo sauce on the pasta sauce and add pepita parm and a spray of oil. Sprinkle a generous sprinkle of salt and black pepper and italian herb blend. I also added some pepper flakes. Add vegan cheese shreds if you like.
- Cover with foil, punch a few small holes and bake at 400 degrees F / 200ºc for 45 to 50 mins.
- Cool slightly, slice and serve hot.
Notes
- This recipe is vegan and nut-free by design, making it suitable for those with nut allergies.
- Use no-boil lasagna noodles to simplify assembly and reduce preparation time.
- The cauliflower Alfredo can be thickened with flour or omitted to keep it gluten-free.
- Pepita parmesan or nutritional yeast tops the lasagna for added flavor without dairy.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 199 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 199kcal | 10% |
| Carbohydrates | 31g | 10% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 715mg | 30% |
| Potassium | 200mg | 4% |
| Fiber | 1g | 4% |
| Vitamin A | 470IU | 9% |
| Vitamin C | 5.7mg | 6% |
| Calcium | 64mg | 6% |
| Iron | 1.8mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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