5 from 156 votes
Vegan Fettuccine Alfredo with Mushrooms. Nut-free
This Vegan Fettuccine Alfredo features a creamy sauce blended from cauliflower, potato, and hemp seeds, combined with sautéed onions, garlic, and mushrooms. The pasta is cooked together with vegetables to soften them before blending the sauce. Flavor is enhanced with lemon juice, nutritional yeast, and seasonings, creating a rich dairy-free and nut-free pasta sauce. The mushrooms provide a savory, umami component that complements the smooth Alfredo-style sauce.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
3
Calories:
504 kcal
Course:
Main Course
Cuisine:
Italian, Vegan
Ingredients
Mushrooms:
- 1 tsp olive oil
- 1/2 onion chopped, medium
- 7 cloves garlic minced
- 8 oz mushrooms white or a mix of white, cremini, portobello
- 1 tbsp dry white wine or more
- 1 tbsp Worcestershire sauce or use 2 tsp soy sauce (coconut aminos for soyfree), 1/2 tsp apple cider vinegar, 1/2 tsp molasses, vegan
- 1/4 tsp thyme
- 1/4 tsp red pepper flakes or more
Alfredo:
- 8 to 10 oz Fettuccine pasta
- 1 cup cauliflower heaping cup of florets, florets
- 1 potato cubed small, small
- 2 tbsp hemp seeds or use raw cashews (soaked) for even more creamier, or pumpkin seeds
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 2 tsp lemon juice
- 3/4 tsp salt
- 1/2 tsp basil dried or a handful of fresh
- 1 tbsp nutritional yeast
- 1 tbsp extra virgin olive oil
- 1 cup water
- black pepper generous dash
Instructions
- Heat oil in a large skillet over medium heat. Add onion, garlic, mushrooms and a good pinch of salt and cook until golden. Add the wine, sauce and pepper flakes and cook for half a minute.
- Bring a large wide pot of water to a boil. Add the fettuccine and cook for 3 minutes. Mix. Add the cauliflower and potatoes on top of the pasta and continue to cook for 5 to 6 minutes or until the pasta is cooked to preference. *See note
- Drain, rinse in cold water. Remove the cauliflower and potato and Transfer the to a blender.
- Add the rest of the alfredo ingredients to the blender. Add 2 tbsp of the mushroom onion mixture and blend until smooth. Blend for a minute, then rest for a minute and blend again.
- Pour sauce into the mushroom skillet and cook over medium heat to bring to a boil to thicken. Taste and adjust salt and flavor. If the sauce thickens too much, add in some more water or non dairy milk. Mix in the fettuccine and serve. Alternatively, plate the fettuccine and drizzle the sauce generously and serve. Garnish with basil and pepper and optionally Vegan Parm.
Cup of Yum
Notes
- To make gluten-free, substitute regular pasta with gluten-free varieties.
- For an oil-free version, omit added oils and increase vegetable broth when sautéing.
- Cook cauliflower and potato with the pasta or separately until al dente before blending.
- Adjust sauce thickness by adding water or plant-based milk if it becomes too thick during heating.
- This recipe yields about three large servings.
Nutrition Information
Calories
504kcal
(25%)
Carbohydrates
73g
(24%)
Protein
21g
(42%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Sodium
680mg
(28%)
Potassium
967mg
(21%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
100IU
(2%)
Vitamin C
29.1mg
(32%)
Calcium
79mg
(8%)
Iron
6.2mg
(34%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 504
% Daily Value*
| Calories | 504kcal | 25% |
| Carbohydrates | 73g | 24% |
| Protein | 21g | 42% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 680mg | 28% |
| Potassium | 967mg | 21% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 100IU | 2% |
| Vitamin C | 29.1mg | 32% |
| Calcium | 79mg | 8% |
| Iron | 6.2mg | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.