Cauliflower-powered mushroom Alfredo

13 Mar

Cauliflower alfredo with mushrooms and kale chiffonade.

Made with veggies and magic.

I heart alfredo sauce and have missed it sorely since I stopped consuming animal bits. Although the interwebs turned up a few plant-based recipes, none of them were quite able to fill the sauce-shaped hole that buttery, creamy, traditional Alfredo had left in my heart.

Until now.

After my fabulous boss and friend, Marsha, emailed me a pasta recipe that used cauliflower and white beans as a sauce base, I was inspired.

Cauliflower Clark Kent

Get me a phone booth and I’ll turn into Super Man. True Story.

Turns out, aside from being totes good for you, cauliflower can bring the bam to a whole host of recipes (also, just so we’re clear, I don’t care if I’m nearing 30, I’m going to keep saying “totes.” And you can’t stop me). And white beans also pack a serious nutritional punch, especially when it comes to protein, fiber and antioxidants.

Using those two veggies as my foundation, I Frankenstein-ed my own ideal plant-based Alfredo, complete with not one but two vegan cheezes.

Plus, while this is not quite an oil-free recipe (thanks a lot, Daiya mozzarella I just couldn’t part with), it is very low in oil. Where once I would have used four tablespoons of olive oil, I chose vegetable broth and silken tofu. So, this oil-lite sauce contains only 60 fat calories from oil, versus a whopping 480. And Aunt B’s booty is thankful.

Cauliflower-powered mushroom Alfredo
Makes about 4 cups of sauce


  • 2 cups of Cauliflower (about half a head), cut into large florets
  • 1 cup white beans, drained and rinsed
  • 1 cup unsweetened almond milk
  • 4 Tbsp vegetable broth, divided
  • 2 Tbsp silken tofu
  • 1 large shallot, minced
  • 3 cloves of garlic, minced
  • 1 ¼ cup vegan parmesan cheeze (if you don’t have or want store bought, here’s a super-fast and easy recipe at that I used)
  • 1 cup vegan mozzarella cheeze (I used Daiya)
  • ¼ tsp white pepper
  • 1 tsp sea salt, or to taste
  • 1 large Toscana kale frond, cut into thin, ribbon-like strips (double this if you’re cooking for two)
  • ½ cup thinly sliced mushrooms (double this if you’re cooking for two)
  • Pasta (I rock the whole wheat linguine)

Alfredo time!

  1. Either make your own parmesan cheeze and leave it in the food processor/blender, or pour your store-bought cheeze in there.
  2. Boil the cauliflower in a medium-to-large-size sauce pan for about 15 to 20 minutes, or until it’s soft.
  3. While your cauliflower is boiling, sauté the shallots and garlic in two tablespoons of vegetable broth until they’re soft and yellowing. If they start to stick, add a little more broth or water.
  4. Plop the cooked and drained cauliflower in the food processor or blender, along with the shallots, garlic, beans, milk, tofu, mozzarella, and white pepper and process until you have a smooth sauce.
  5. After you cook and drain your pasta, put it back in the pot and carefully mix in your sauce.
  6. Season to taste with sea salt.
  7. Sauté the mushrooms in the other two tablespoons of veggie broth before folding them into the pasta, along with the kale, and heating the whole lot through.
  8. Serve yourself the yummiest cholesterol-free Alfredo I have ever tasted, being sure to send good vibes my way.

If you made this a meal for one (as I did), you’re going to have about three cups of sauce left over (lucky you). Store it in an airtight container in your fridge, and it’ll keep for a week or so.

As my beautiful roommate Brynn said upon having a taste of this sauce, “you can put this on anything.” And I plan to — broccoli, asparagus, boots. Got any other ideas? I’d love to hear ’em.

Bon appetit!


One Response to “Cauliflower-powered mushroom Alfredo”


  1. BBQ Mozzarella Black Bean Burger and Oven-Fried Potato Chips | aunt b's good grub - June 27, 2013

    […] and an almost-empty bag of Daiya mozzarella shreds that didn’t get used up when I last made Alfredo sauce. What was I to do? Squeeze them into a burger, of […]

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