Trying to cut back on the fat? Cashews no longer an option? Then you have to try this Vegan White Bean Alfredo Sauce. It's just as creamy and every bit as delicious.
My wife and I have been actively trying to lose weight. Specifically, covid weight - because almost everyone I know gained weight in 2020 thanks to the virus and the lockdown.
So I created a Back 2 Basics 2021 Weight Loss Challenge and shared it to my private BNV Community Facebook Group, and my YouTube Channel where I documented my progress for 31 days in a row.
I'm happy to say that since February 24, 2021 - we have both lost about 13 lbs each! And we did that by going back to real, basic, whole foods .... staying away from the processed stuff, and eating a VERY low-fat diet.
So that means NO CASHEWS, which is sad because my wife's favorite cashew sauce was this one from my good friend Brandi Doming over at The Vegan 8.
So I played around with Brandi's sauce and come up with this one and I must say, it is really good. I substituted white beans for the cashews and added a few more flavor tweaks.
It totally works and is 100% compliant with my challenge so I am happy to add yet another low-fat recipe to my 2021 Challenge menu.
Vegan White Bean Alfredo
Start by dicing your onion and add it, the salt, and 1 cup of the veggie broth to a medium-sized saucepan. Saute over med-high heat just until the liquid is about to disappear completely.
While the onion is cooking, drain and rinse the beans.
Note: I buy a canned variety that is simply labeled "White Beans", but they are just navy beans, in case you can't find the same ones I use. Any white bean should work (great northern, cannellini).
Then add all the remaining sauce ingredients, including the rest of the veggie broth and the drained beans, to your blender. Don't blend yet as we still have to add the onion.
Once the liquid in your onions is about gone, add the garlic and stir. Then add this to your blender too.
Note: I used jarred garlic which is usually pretty mild. If using fresh - you might start with just 1 teaspoon and adjust if needed - depending on how much you like garlic.
Bend until creamy and smooth.
Now all that's left is cooking your pasta, microwaving your frozen veggies, and chopping up a little roasted bell pepper for color.
Drain your pasta, add your veggies, and stir in the sauce.
Nothing could be easier. Of course use whatever pasta you prefer but I like brown rice pasta which is also gluten-free.
Hope you like the recipe and for those of you who are doing the challenge with me (over 3,500 now!) I hope this recipe makes it just a little bit easier to stick to the plan.
Good luck everyone - remember......WE GOT THIS!
Vegan White Bean Alfredo
- Prep Time: 15 min
- Cook Time: 30 min
- Total Time: 45 minutes
- Yield: 4-6 1x
- Category: Pasta
- Method: Stovetop, Blender
- Cuisine: Italian
- Diet: Vegan
Description
Trying to cut back on the fat? Cashews no longer an option? Then you have to try this Vegan White Bean Alfredo Sauce. It's just as creamy and every bit as delicious.
Ingredients
- 12 oz package brown rice spiral pasta
- 10 oz package frozen broccoli & cauliflower
- ¼ cup chopped roasted red bell peppers
- Sauce
- 1 white onion (~300g)
- 1 ½ cups low sodium vegetable broth (divided)
- ¼ tsp salt
- 4 tsp minced garlic (jar)
- 15 oz can white beans (rinsed)
- ¼ cup nutritional yeast
- 1 Tbs lemon juice
- 1 tsp rice vinegar
- 1 heaping teaspoon white miso
- ½ tsp garlic powder
Instructions
- Dice onion and add to saucepan along with 1 cup of broth and salt
- Saute over med-high heat just until liquid is about to disappear
- Add garlic and stir - remove from heat
- Drain and rinse beans and add to blender
- Add all remaining sauce ingredients including the onion to the blender
- Blend until smooth and creamy
- Prepare pasta according to package directions
- Prepare frozen veggies according to package directions
- Chop red bell pepper
- Drain pasta and return to pot along with veggies and sauce
- Stir well and serve
Laura
This is very good. I used the sauce to make a broccoli alfredo pizza. Delicious!
Ellie Kopiel
Hi Chuck
Just learnt about you from cousin in Michigan. Do you have a newsletter as I am in the UK. Looks a great recipe.
Many thanks Ellie Kopiel
Chuck Underwood
https://brandnewvegan.substack.com
Paige
Hi Chuck,
I'm excited to try this tonight. Do you know how much calories is 1 servings of the sauce? Thanks for sharing this recipe!
Lauralyn Chrisley
Loved this recipe - thanks!
Cedars
Love this recipe. I left in the broccoli and cauliflower cause i hadn't had my cruciferous for the day, added mushrooms and asparagus. YUM!
Cedars
I was pleasantly suprised. Tastes so much better than the cashew recipes I have tried. Goes into the rotation. Thank you..
jan
Another over the top recipe for us to enjoy in a number of ways. Thanks for putting this together.
Julie
Yum, yum, yum! I was looking for a creamy pasta sauce made with beans. Then this popped up in my email! I couldn't wait to try it. I'm currently eating a bowl, loaded with fresh veggies from my produce box. Delicious!
I plugged the ingredients into weight watchers (purple plan) and it's zero points (calculated with 5 servings)!!!
Thank you Chuck!!!
Olwyn
Hi Chuck - I made this last night for supper - my man gave it a thumbs up and asked for more!
Thanks for creating a recipe without cashews - this is a keeper!
Sara A Westcott
This sounds great and not overly thick and creamy like traditional alfredo, which is why I didn't like it, has a nice light and creamy look, can't wait to try it!
Mary Harris
This sounds very interesting. We give it a go.
Ruth
Did you really mean to add 1/4 cup of broth when sauteing the onions? Or are we really supposed to add an entire cup of it when sauteing the onion? Otherwise, this sounds delicious and I will have to give it a try!
Chuck Underwood
1 cup