Vegan Cauliflower Fettuccine Alfredo with Kale

Vegan Cauliflower Fettuccine Alfredo with Kale

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From: EatingWell Magazine, April 2019

In this date-night-worthy vegan fettucine alfredo recipe, cooked cauliflower transforms into a rich, luscious sauce when it's blended with softened cashews. A high-speed blender will give you the creamiest results. Opt for whole-wheat fettucine to add fiber to the vegan pasta recipe.

Ingredients 6 servings

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  • ½ cup fresh whole-wheat breadcrumbs, toasted
  • 1 tablespoon chopped fresh parsley
  • ½ teaspoon grated lemon zest
  • 4 cups cauliflower florets (1 small head)
  • 1 cup raw cashews
  • 8 ounces whole-wheat fettuccine
  • 4 cups lightly packed thinly sliced kale
  • 3 tablespoons lemon juice
  • 2 tablespoons white miso
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • ¾ teaspoon salt
  • 1 cup water

Preparation

  • Prep

  • Ready In

  1. Put a large pot of water on to boil.
  2. Combine breadcrumbs, parsley and lemon zest in a small bowl. Set aside.
  3. Add cauliflower and cashews to the boiling water; cook until the cauliflower is very tender, about 15 minutes. Using a slotted spoon, transfer cauliflower and cashews to a blender.
  4. Add pasta to the boiling water and cook, stirring occasionally, for 10 minutes. Add kale and cook until the pasta is just tender, about 1 minute more. Drain; return the pasta and kale to the pot.
  5. Add lemon juice, miso, garlic powder, onion powder, salt and 1 cup water to the blender; process until smooth. Add the sauce to the pasta and stir until well coated. Serve topped with the breadcrumb mixture.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 324 calories; 11 g fat(2 g sat); 7 g fiber; 47 g carbohydrates; 12 g protein; 68 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 1,119 IU vitamin A; 51 mg vitamin C; 74 mg calcium; 3 mg iron; 524 mg sodium; 611 mg potassium
  • Nutrition Bonus: Vitamin C (85% daily value), Vitamin A (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 fat, 2 starch, 1 fat

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