Dairy Free Alfredo Sauce with Kale and Peas
User Reviews
5
Dairy Free Alfredo Sauce with Kale and Peas
Description
This Dairy Free Alfredo Sauce with Kale and Peas features a creamy sauce made primarily from raw pumpkin seeds blended with shallot, garlic, nutritional yeast, non-dairy milk, lemon juice, and spices. The sauce is cooked briefly over low heat to thicken and bring out its flavors. Pasta is cooked and combined with quick-cooked kale and peas to add texture and freshness. The sauce envelops the pasta and vegetables, creating a cohesive dish with a mild nutty taste from the pumpkin seeds and a hint of umami from nutritional yeast.
The dish offers a plant-based, dairy-free alternative to traditional Alfredo sauce by using pumpkin seeds for creaminess rather than cream or cheese. This approach provides a thick, smooth sauce that blends well with tender pasta and greens, making for a comforting yet dairy-free meal option.
Serving immediately after mixing ensures the sauce maintains its creamy texture, while adding a splash of non-dairy milk can adjust consistency if the sauce thickens upon standing. The use of lemon juice brightens the flavor and balances the richness.
Ingredients
- ½ pound pasta of choice
- ½ bunch kale 3 to 4 leaves, stems removes, chopped
- 1 cup peas frozen
- ¼ cup pumpkin seeds raw, hulled
- 1 shallot peeled and quartered, can also use about ¼ cup onion
- 2 Tablespoons nutritional yeast
- 3 garlic peeled, cloves
- ¾ teaspoon salt or to taste
- 3/4 cup non-dairy milk
- nutmeg pinch
- black pepper to taste
- 1 teaspoon lemon juice fresh
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.
Notes
- Use a high-speed blender for a smoother and creamier sauce texture.
- If the sauce thickens too much after cooling, thin it with a splash of plant milk or vegetable broth before serving.
- For a richer sauce flavor, sauté the shallot and garlic briefly in olive oil or broth before blending.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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