Who doesn’t love a good and easy vegan creamy pasta recipe! A dairy-free recipe and loaded with veggies. A great way to get your kiddos to eat their vegetables is to smoother it in a delicious creamy cheese sauce!Jump to Recipe
Nothing makes me happier than feeding my family a comforting bowl of nutrient-rich veggies on a bed of creamy pasta 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!
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.
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.
It seems like crucifers are the ultimate gut and brain food! In addition to cauliflower, this family also includes:
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).
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).
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).
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! For more easy family dinner recipes check out these:
Until then, tchau
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!
1 package of gluten free fettucini
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
(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