Dairy Free Alfredo Sauce with Kale and Peas
User Reviews
5.0
24 reviews
Excellent
Dairy Free Alfredo Sauce with Kale and Peas
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Whip up this Dairy Free Alfredo Sauce for dinner tonight! It's blended together in just a couple of minutes then poured on your favorite hot, al dente pasta. Add in some hearty kale and green peas for a boost of nutrition and enjoy in just 30 minutes!
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Ingredients
- ½ pound of pasta of choice
- ½ bunch of kale (3 to 4 leaves, stems removes, chopped)
- 1 cup of frozen peas
- ¼ cup of raw, hulled pumpkin seeds
- 1 shallot, peeled and quartered (can also use about ¼ cup onion)
- 2 Tablespoons of nutritional yeast
- 3 garlic cloves, peeled
- ¾ teaspoon of salt (or to taste)
- 3/4 cup of non dairy milk
- Pinch of nutmeg
- Black pepper to taste
- 1 teaspoon of fresh lemon juice
Instructions
- Cook pasta according to package instructions. In the last 2 minutes of cooking, add chopped kale and peas. Drain and return to the pot.
- While pasta is cooking, place all ingredients for alfredo sauce, pumpkin seeds, shallot, nutritional yeast, garlic cloves, salt, nutmeg, pepper to taste, plant-based milk, and lemon juice into a blender (the higher speed the better), and blend until completely creamy. For a standard, non-high speed blender, this may take 1 to 2 minutes. Scrape down the sides as needed.
- Pour the contents of the blender into a small saucepan and cook over low heat, stirring constantly, until sauce begins to thicken, about 3 to 4 minutes. Season to taste.
- Pour alfredo sauce over pasta and veggies, stir well, and serve immediately.
Equipments used:
Notes
- Use a good high-speed blender: The more powerful your blender, the easier it will be to blend the ingredients into creamy goodness.
- Add plant-milk if your sauce becomes too thick: Once the dairy-free Alfredo sauce cools, the creamy pasta sauce will thicken considerably. Loosen it back up with a splash of dairy-free milk or vegetable broth as needed.
- Sauté the shallot and garlic if time allows. Cooking the shallot and garlic before blending will help release their natural oils and aromas, creating a richer sauce. If time allows, heat a tablespoon of olive oil or broth in a medium saucepan and sauté the shallot and minced garlic for 2-3 minutes first.
Nutrition Information
Show Details
Calories
596kcal
(30%)
Carbohydrates
105g
(35%)
Protein
27g
(54%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
2g
Trans Fat
0.01g
Sodium
1025mg
(43%)
Potassium
823mg
(24%)
Fiber
12g
(48%)
Sugar
9g
(18%)
Vitamin A
3804IU
(76%)
Vitamin C
63mg
(70%)
Calcium
255mg
(26%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 596 kcal
% Daily Value*
| Calories | 596kcal | 30% |
| Carbohydrates | 105g | 35% |
| Protein | 27g | 54% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 1025mg | 43% |
| Potassium | 823mg | 18% |
| Fiber | 12g | 48% |
| Sugar | 9g | 18% |
| Vitamin A | 3804IU | 76% |
| Vitamin C | 63mg | 70% |
| Calcium | 255mg | 26% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
24 reviews
Excellent
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