Vegan White Bean and Mushroom Garlic Alfredo
User Reviews
5
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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
4
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Calories
250 kcal
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Course
Main Course
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Cuisine
Italian
Vegan White Bean and Mushroom Garlic Alfredo
Description
The Vegan White Bean and Mushroom Garlic Alfredo features a cashew-based cream sauce enriched with miso and Italian herbs, blended to a smooth consistency. Garlic and onion are gently cooked and combined with wilted spinach and pepper flakes to add a mildly spicy and aromatic base. Mushrooms are sautéed with balsamic vinegar, adding a subtle tang and umami that complements the creamy sauce and tender white beans. The dish is a harmonious blend of earthy vegetables and a luscious cashew Alfredo that coats pasta or grain dishes well.
The creamy texture from soaked cashews and the inclusion of white beans offers both flavor and protein, making this Alfredo sauce filling and satisfying. The garlic spinach mixture provides a fresh and vibrant contrast to the richness of the sauce. The addition of vegan Parmesan and red pepper flakes as garnish adds a final nutty and spicy touch to the finished dish.
This recipe can be adapted with gluten-free flour for those avoiding gluten, and alternative non-dairy milks can be used depending on dietary needs. Substitutions for nuts are possible using blended tofu or seed mixtures to maintain creaminess. The recipe notes suggest gentle cooking to avoid browning of garlic and proper soaking of cashews for a smooth sauce. Overall, it’s an indulgent yet plant-based take on Alfredo sauce that pairs well with pasta or roasted vegetables.
Ingredients
For The Garlic Spinach and Mushrooms
- 2 teaspoons neutral cooking oil generic cooking oil
- 4 cloves garlic minced
- 1/2 cup onion chopped
- 1/4 teaspoon salt
- 6 ounces spinach thawed, frozen
- 1/4 teaspoon pepper flakes
- 4 ounces mushroom such as cremini, white or portobello, thinly sliced
- 2 teaspoons balsamic vinegar
- 1/4 teaspoon salt
- 1/2 cup water or non-dairy milk, or more if needed
- 15- ounce White beans or great northern beans or cannellini beans, drained or 1.5 cups cooked, canned
For The cashew Alfredo Sauce
- 1/3 cup cashew nuts soaked for at least 15 minutes in hot water, raw
- 1 cup non-dairy milk or water
- 1 teaspoon italian herb blend
- 2 teaspoons miso paste
- 1 teaspoon all-purpose flour or use a gluten-free blend for gluten-free
For Garnish
- vegan parmesan
- red pepper flakes
Instructions
Cook the garlic and spinach.
- Heat the oil in a large skillet over medium heat. Once the oil is hot, add the garlic, reduce the heat to medium-low, and cook until the garlic is starting to turn golden on most of the edges.
- Then, mix in the onion and the salt. Increase the heat back to medium, and cook until the onion is translucent. Add splashes of water in between to help the onions cook evenly. 3 mins
- Now, add in the spinach and pepper flakes and mix in. Cover with the lid and continue to cook for 2 to 3 minutes. If there are some frozen spinach pieces, continue to cook for another 2 to 3 minutes, or until the spinach is cooked through, adding a splash of water if needed. (If using fresh spinach, cook until wilted)
- Remove half of this garlic spinach mixture and set aside.
- Next, add the mushrooms, balsamic vinegar, and salt. Mix in, then cover and continue to cook until the mushrooms are almost cooked through. Meanwhile blend the sauce.
- Blend the drained cashews with the rest of the alfredo sauce ingredients, blending until smooth. I usually blend it for a minute, then let it sit for 3 to 4 minutes, and then blend again for a minute and repeat this 2 to 3 times until the cashews are blended in completely.
Finish the alfredo.
- Then add the cashew mixture to the skillet when the mushrooms are almost done, and mix well.
- Use the half cup of water to rinse out the blender, and add that to the skillet and mix in, then mix in the beans and bring to a boil.
- Taste and adjust the salt and flavor, then cover the pan and continue cooking for another minute. (You can also adjust the consistency by adding less or more water, based on how creamy or thick you want the mixture. The cashew mixture will thicken quite a bit as it sits, so if you don't want it to thicken too much, don't cook for too long.)
- Once done, open the lid, then add the reserved spinach all over the beans, add some vegan parmesan and pepper flakes and serve with some toasted bread, garlic bread, sourdough or flatbread . You can also serve it over pasta or roasted cauliflower steak.
- Storage: store refrigerated for upto 3 days. Freeze for upto 2 months.
Notes
- To replace cashews for a nutfree version, blend silken tofu or vegan cream cheese with the non-dairy milk and other sauce ingredients.
- Use gluten-free flour to make the sauce gluten-free.
- Choose soy-free non-dairy milk and miso alternatives like chickpea miso or omit the miso for soy-free diets.
- Spinach can be fresh or frozen; cook until wilted or thoroughly heated through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Calories | 250kcal | 13% |
| Carbohydrates | 34g | 11% |
| Protein | 13g | 26% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 529mg | 22% |
| Potassium | 851mg | 18% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 5035IU | 101% |
| Vitamin C | 5mg | 6% |
| Calcium | 234mg | 23% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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