5 from 24 votes
Dairy Free Alfredo Sauce with Kale and Peas
Dairy Free Alfredo Sauce with Kale and Peas combines creamy, nutty pumpkin seed sauce with tender pasta, sautéed kale, and sweet peas. The sauce is blended raw from pumpkin seeds, shallot, garlic, nutritional yeast, and plant-based milk, then gently warmed to thicken. It creates a rich coating that clings to pasta and vegetables for a satisfying, flavorful dish without dairy. This preparation offers a plant-based alternative with a subtle nutty and savory balance from nutritional yeast and seasoning.
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
Servings:
2
servings
Calories:
596 kcal
Course:
Lunch, Dinner
Cuisine:
Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 596
% 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.