Bowl of fresh pasta in a creamy alfredo sauce with cauliflower and mushrooms
Lunch\ Dinner

Veggie loaded Creamy Vegan Pasta Sauce,

3 comments

If you have kiddos you likely struggle to get them to eat their veggie. A trick I found to be super helpful is to smoother any trouble veggie in a creamy vegan pasta sauce! Seriously a helpful and easy way to introduce your kiddos to veggies and hopefully get them to eat it!

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bowl of fresh pasta with cawliflower and mushrooms and chickpeas

Nothing makes me happier than feeding my family a comforting bowl of nutrient-rich veggies on a bed of creamy vegan pasta sauce on a cold fall night. My dad’s specialty when we were kids was to make us girls a big bowl of creamy pasta. He used to cover the bowl with a lid and then present it all dramatic like. So this recipe makes me think of him.

I hope you enjoy this easy vegan creamy pasta. Its a great easy plant-based recipe for beginners as well!

Cooking and assembling this vegan alfredo sauce pasta:

This quick plant-based dinner recipe is made using vegan cheese and fresh delicious vegetables. Mushrooms of all kinds, chickpeas and romanesco cauliflower.

To make this an easier dish, add the cut cauliflower and chickpeas to a large bowl. Toss with some olive oil and salt and then place onto a baking sheet and bake.

The vegan alfredo sauce is the easiest part. While there are so many vegan cream sauces out there I like to make mine with actual vegan cheese. I use Culcherd cheese because I just LOVE this brand. This is not a sponsored post but they are sustainable, environmentally conscious and make a delicious kick a** cheese. Bonus that it is fermented and super gut healthy!

As for the mushrooms, cook those in with the alfredo sauce and once the pasta is done boiling combine everything in the same saucepan and continue to cook for a few minutes. This will allow all the flavors to combine.

Bowl of fresh pasta in a creamy alfredo sauce with cauliflower and mushrooms

Why you should be feeding your family veggie pasta recipe full of cruciferous vegetables

Cruciferous vegetables (or mustard family or Brassicaceae) are low in calories while being rich in folate, vitamin C, E K and fiber (1). Known for its cancer-fighting properties, crucifers also contain phytonutrients, which are important for reducing inflammation. And selenium, important for cognitive function.

romanesco cauliflower close up

It seems like crucifers are the ultimate gut and brain food! In addition to cauliflower, this family also includes:

  • Broccoli
  • Parsnip
  • Brussels sprouts
  • Chinese cabbage
  • Radish
  • Horseradish
  • Wasabi
  • White mustard
  • Watercress.

Crucifers protect against cancer

Researchers have found a strong inverse relationship between crucifer intake and the incidence of many types of cancers. Most notably, they observed a reduction in the instance of lung, pancreas, bladder, prostate, thyroid, skin, stomach, and colon cancer (1).

The reasoning behind these cancer-protective effects is the secondary metabolites, called glucosinolates, along with other bioactive compounds found in crucifers (2). These work together to alter detoxification pathways, protect against oxidative stress, inhibit tumor growth and alter estrogen metabolism (for review (2).

High in Selenium, prevents mental decline

When grown in selenium-rich soil, crucifers, like broccoli, can accumulate good levels of selenium (3). Selenium is suggested to not only be protective against cancer, but it may play an important role in sustaining good cognitive function (4, 5).

Selenium has a powerful antioxidant role through selenoproteins, so researchers have been observing how supplementation impacts diseases affected by oxidative stress. Promising results show an improvement in certain cognitive functions following supplementation in patients with mild cognitive impairments and Alzheimers ( 4, 6).

Mushrooms are super high in vitamin D

Neat right! The connection between food and health is just so strong! Oh and since this recipe also contains mushrooms let me just say that mushrooms are super high in vitamin D! So literally the perfect food to eat in the fall and winter time!

NOW ON TO THE RECIPE! And for more cauliflower recipes make sure to check out this post (Easy Cauliflower recipe).

Oh one more thing, if you like this creamy vegan pasta sauce recipe then make sure to check out these:

Thanks for reading! If you make this recipe please like and comment, that would mean a lot to me! And tag me with your re-creations so I can share over on Instagram!

Until then, tchau

Easy Vegan Creamy Pasta Sauce, VEGGIE LOADED family recipe

Recipe by atmytableCourse: Lunch, DinnerCuisine: vegan, glutenfree, vegetarianDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

30

minutes

Get your kiddos to eat their veggies by smothering it in this sauce! Full of seasonal fall veggies in a plant-based cream sauce making it a nutritious family meal. A perfect weekday dinner recipe or leftover lunch at work. An easy simple recipe anyone can make and enjoy!

*Feel free to sub any veggies depending on where you live and the time of year. You can add broccoli, or button mushrooms, green beans, corn or your favourite!

Ingredients

  • 1 package of gluten free fettucini

  • Baked Cauliflower and Chickpeas
  • 1 can or 1 1/2 cups of cooked chickpeas

  • 1 head of romenesco cauliflower

  • 1 tbs extra virgin olive oil

  • 1 tbs italian seasoning

  • 1 tsp smoked paprika

  • 1/4 tsp salt

  • Vegan cheese sauce
  • (optional add-ins, the sauce is great without it)
    1 pint of oyster mushrooms (baby if you can find those)
    1 bunch enoki mushroom

  • 1/2 white onion, diced

  • 2 garlic cloves, minced

  • 3 Tbs package of culcherd cheese, or any vegan cheese you have.

  • 2 cups plant based milk, I used oat milk but cashew or almond work well.

  • 1/2 cup pasta water

  • 1 tbs vegan butter or EVOO

  • 2 tbs nutritional yeast

  • 1 tbs italian seasoning

  • 1 tsp paprika

  • dash of salt and pepper

Directions

  • Preheat oven to 375 degrees. And set a large pot of water to boil.
  • Meanwhile prep the cauliflower by seperating the florets. Keep the stems to add to your veggie stock pile in the freezer (you can read how here). Then add to a bowl with the chickpeas and toss with the oilive oil and spices. Place onto a baking sheet and bake for 25 minutes.
  • Meanwhile, in a large pan add in the vegan butter and onions. Cook over medium heat until the onions are soft. Then add in the garlic and spices and continue to cook for 2 minutes. Pour in the plant milk and cheese and simmer for another 10 minutes. If the sauce does not thicken, you can always add in some tapioca, arrowroot or cornstarch*
  • While sauce is simmering add the pasta to the boiling pot of water.
  • Once the veggies finish baking, add them along with the mushrooms into the vegan cheese sauce. Drain the pasta noodles reserving 1/2 cup to add to the sauce along with the pasta. Cook for another minute or so to combine the flavours then serve.

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3 Comments

  1. Pingback: 14 Easy Vegan Toddler Meals & What He Eats in a Day! - AtMyTable

  2. Pingback: 15-minute Vegan Alfredo Sauce Recipe (Nut-free, Low-fat) - AtMyTable

  3. Pingback: Brussels Sprout Salad with a Spiced Squash, Walnut and Cranberry Topping - AtMyTable

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