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Introduction
Cauliflower has long been a versatile ingredient in Italian cuisine, embraced for its ability to transform into creamy purées and velvety sauces. This healthy cauliflower alfredo sauce is a modern take on a classic dish, tracing its roots back to the humble beginnings of Italian cucina povera, or 'peasant cooking.' In the past, resourceful cooks would use inexpensive ingredients like cauliflower to create filling and nourishing meals. Today, this innovative sauce celebrates the humble cauliflower while catering to modern dietary preferences and health-conscious individuals seeking plant-based alternatives to rich, dairy-based sauces.
Ingredients
• 1 large head cauliflower (about 7 cups florets), cut into small florets
• 3 tablespoons extra virgin olive oil, divided
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon ground black pepper, plus more to taste
• 1 cup unsweetened almond milk
• 1/4 cup raw cashews, soaked in hot water for 30 minutes and drained
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon ground nutmeg
• 1/4 cup nutritional yeast
• 1/4 cup fresh parsley, chopped (or 2 tablespoons dried parsley)
• 2 tablespoons fresh basil, chopped (or 1 tablespoon dried basil)
Step 1:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2:
Spread the cauliflower florets on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Toss to coat evenly.
Step 3:
Roast the cauliflower in the preheated oven for 20-25 minutes, or until tender and lightly browned, stirring halfway through.
Step 4:
Remove the cauliflower from the oven and let it cool slightly.
Step 5:
In a food processor or high-speed blender, combine the roasted cauliflower, almond milk, soaked cashews, garlic, lemon juice, nutmeg, nutritional yeast, parsley, and basil. Blend until smooth and creamy, scraping down the sides as needed.
Step 6:
Transfer the sauce to a small saucepan and heat over medium-low heat, stirring frequently, until heated through. Add the remaining 1 tablespoon of olive oil and season with additional salt and pepper to taste.
Step 7:
Serve the cauliflower alfredo sauce over your favorite pasta, zucchini noodles, or vegetables.
Q: Can I use frozen cauliflower instead of fresh?
A: Yes, you can use frozen cauliflower florets. However, it's best to roast them straight from frozen without thawing first, and you may need to adjust the cooking time accordingly.
Q: Is this sauce gluten-free?
A: Yes, this cauliflower alfredo sauce is naturally gluten-free as long as you serve it with gluten-free pasta or vegetables.
Q: Can I make this sauce ahead of time?
A: Yes, you can make the sauce ahead of time and reheat it gently on the stovetop or in the microwave before serving. Add a splash of almond milk or vegetable broth if it needs to be thinned out.
• For a nut-free version, substitute the cashews with 1/4 cup silken tofu or 1/4 cup cooked white beans.
• Adjust seasoning to taste, adding more salt, pepper, or nutmeg as desired.
• Suitable for vegan and dairy-free diets.
• Avoid cross-contamination for those with nut or soy allergies.
Serve the cauliflower alfredo sauce warm, tossed with cooked pasta, zucchini noodles, or roasted vegetables.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of almond milk or water to thin out the sauce if needed.
While the cauliflower is roasting, prepare the other ingredients and soak the cashews to save time. The sauce can be made ahead and reheated just before serving.
- Roast the cauliflower until it's nicely browned for maximum flavor.
- If the sauce is too thick, thin it out with a splash of almond milk or vegetable broth.
- For a smoother texture, strain the sauce through a fine-mesh sieve before serving.
For a nut-free version, substitute the cashews with 1/4 cup silken tofu or 1/4 cup cooked white beans. For a richer sauce, use cashew milk or coconut milk instead of almond milk.
Serve this cauliflower alfredo sauce over whole wheat or gluten-free pasta, zucchini noodles, or roasted vegetables. Pair it with a fresh green salad and crusty bread for a complete meal.
This dish can be enjoyed year-round, but cauliflower is in peak season during the cooler months of fall and winter.
This recipe contains cashews, which are tree nuts. For a nut-free version, substitute with silken tofu or cooked white beans.
