Cauliflower Alfredo (Vegan & Nut-free)
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
2
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Calories
64 kcal
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Course
Main Course
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Cuisine
Italian
Cauliflower Alfredo (Vegan & Nut-free)
Description
This Cauliflower Alfredo recipe uses florets cooked in water with sautéed garlic and olive oil, then blended until smooth to create a creamy sauce without dairy or nuts. The cauliflower softens until fork-tender, allowing it to blend into a velvety texture that resembles classic Alfredo sauce. Seasoning with Himalayan salt and black pepper adjusts the flavor while keeping it simple. The method avoids browning the garlic, preserving a tender, fragrant quality that integrates well into the sauce.
This sauce works well poured hot over pasta, providing a mild, creamy coating suitable for those who cannot consume dairy or nuts. Because the flavor is subtle, additional salt might be necessary depending on other components served alongside.
Careful blending of hot liquid is important to avoid splattering. The sauce is best served immediately to maintain its smooth texture and gentle garlic flavor.
Ingredients
- 1 teaspoon extra virgin olive oil
- 2 cloves garlic , minced
- 12 ounces cauliflower about 3 cups, florets
- 1 cup water
- 1/2 teaspoon Himalayan salt or more to taste, fine
- black pepper , to taste
Instructions
- Saute the minced garlic in the oil in a small saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant, but not browned.
- Add the 1 cup of water to the saucepan, along with the cauliflower, and bring the water to a boil. (The water will not cover the cauliflower, and that's okay.) Once the water is boiling, lower the heat to a simmer and cover the pot to cook until the cauliflower is fork-tender and very soft, about 10 to 15 minutes.
- Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids-- the steam pressure can blow the lid off your blender. Cover the vent in your blender lid with a thin kitchen towel to allow venting.)
- Season with additional salt and pepper, if desired, and serve hot over your favorite pasta.
Notes
- Adjust salt cautiously when serving over plain pasta or vegetables, as the sauce flavor dilutes.
- If adding salty toppings like Parmesan, reduce extra salt to avoid oversalting.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 64 kcal
% Daily Value*
| Calories | 64kcal | 3% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 639mg | 27% |
| Potassium | 508mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin C | 82.9mg | 92% |
| Calcium | 43mg | 4% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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