Creamy Cauliflower Hemp Alfredo Sauce
Cauliflower Hemp Alfredo- just 10 ingredients and 30 minutes for a healthy alfredo sauce that’s packed full of vitamins and protein. Dairy-free and nut-free!
I figured after all of those green recipes last week, we could use a little comfort food. Healthy comfort food, of course. As the words cauliflower and hemp would imply.
I know a lot of people think of marijuana when they hear the word hemp. That is not what’s in this alfredo sauce. I repeat, it will not get you high. Sorry to disappoint. ;)
It’s made with hulled hemp seeds, or hemp hearts, which offer significant health benefits including anti-inflammatory properties thanks to Omega-3 fatty acids. They also happen to transform into a deliciously smooth and creamy sauce when blended with water, similar to a nut milk.
What makes this alfredo sauce super luxurious is the cauliflower. It gets cooked on the stovetop with fresh garlic and vegetable broth then added to the blender with hemp seeds, lemon juice, nutritional yeast, and a few pantry seasonings.
Everything gets blended until it’s smooth and creamy, then you have yourself an amazing dairy-free alfredo sauce that’s packed with vitamins, minerals, protein, fiber, and antioxidants. All for just a small fraction of the saturated fat compared to its heavy cream counterpart.
I prefer to serve it with whole grain fettuccine and a splash of reserved pasta water which helps make it even creamier. But if you are looking to avoid carbs or wheat, spaghetti squash also makes a great stand-in for the pasta!
I also like to add peas and sautéed mushrooms for extra veggie power. It actually reminds me of a popular dish we used to serve back in the day when I waited tables. It was called the Pasta Carrabba. Ever heard of it?
As well loved as that pasta may be, it is probably one of the most unhealthy things you can possibly eat. Trust me, this version will leave you feeling much better, inside and out.
Creamy Cauliflower Hemp Alfredo Sauce
Yield: 4 servings
Prep Time: 10
Cook Time: 20
Total Time: 30
- 2 tablespoons olive oil
- 2 tablespoons minced garlic (about 3-4 cloves, depending on size)
- 5 cups chopped cauliflower florets* (about 1 medium-large head)
- 1 and 1/2 cups vegetable broth (I recommend Better Than Bouillon)
- 1/4 cup hulled hemp seeds
- 1/4 cup lemon juice (about 2 medium-size lemons)
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons nutritional yeast
- 1/2 teaspoon onion powder
- 1/2 teaspoon tamari (optional)
In a large pot, warm the olive oil over medium-low heat. Add the garlic and cook until fragrant, for about 1-2 minutes.
Add the cauliflower to the pot then stir to combine. Pour in the vegetable broth and bring to a boil. Reduce to a low boil, cover with a lid and cook for about 10 minutes, until cauliflower is tender enough to mash with a spoon. Remove from heat and set aside.
In the bowl of a blender (preferably a high speed blender) add the hemp seeds, lemon juice, salt & pepper, nutritional yeast, garlic powder and tamari (if using). Transfer the cauliflower and the broth from the pot to the blender. Blend on high speed until smooth and creamy. Taste test to see if you prefer more salt, onion powder, or garlic powder.
Transfer the sauce back to the pot and simmer over low heat. Serve with 1 large roasted spaghetti squash or 8 ounces whole grain fettuccine. If using pasta, add it cooked with two tablespoons reserved pasta water to the pot with the sauce. The starches in the pasta water will make it even creamier. Serve warm with fresh parsley and/or vegan parmesan cheese (see notes), and enjoy!
*Be sure not to use more than 5 cups cauliflower or it will dilute the flavor of the sauce. Otherwise you can try adding more seasonings to suit your preferences.
I prefer to serve this alfredo sauce with 8 ounces whole grain fettuccine, 10 ounces cooked peas and 8 ounces sautéed sliced mushrooms. You can also serve it with 1 large roasted spaghetti squash for a grain-free option.
To make your own vegan cashew parmesan, combine 1 cup raw cashews with 4 tablespoons nutritional yeast, 1 teaspoon fine sea salt and 1/2 teaspoon onion powder in a food processor and pulse until finely ground.
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!