High Protein White Bean & Cauliflower Alfredo Sauce


Alfredo Sauce (makes approximately 4 cups)
  • 1 can cannellini beans (15oz), drained and rinsed
  • 1/2 cauliflower
  • 1 to 1 1/4 cup unsweetened almond milk
  • 3 tablespoon olive oil, divided
  • 1 large shallot or 1/2 onion, diced
  • 1/4 teaspoon nutmeg
  • Himalayan sea salt & pepper to taste
  • 1 or 2 tablespoon nutrtional yeast, optional

Additional Veggies (Adjust these measurements to suit your needs.)

  • A few kale leaves
  • 1/4 cup sun-dried tomatoes
  • 1/2 cup mushrooms, sliced
  • 1 or 2 teaspoons red pepper flakes, to taste (Be careful not to add too much because it can get spicy.)
  • 1 tablespoon olive oil


  • 12 oz. pasta of your choice


Cut cauliflower into large florets and place in pot of boiling water. Cook for about 20 minutes, or until soft, drain. While Cauliflower is cooking, heat 1 tablespoon of olive oil in saute pan over medium to medium high heat, add shallots and cook until soft and lightly browned.

Place cooked cauliflower in blender/food processor along with beans, milk, shallots and nutmeg. Blend until creamy. Taste for flavor adding salt, pepper and any other spice you might like. Also if sauce is too thick add a splash or so more milk as needed, blend again.

And now for the veggies. In same saute pan as you cooked the shallots, heat 1 tablespoon olive oil over medium heat. Add mushrooms, kale, sun-dried tomatoes and red pepper flakes. Saute kale until it has sweated down, apprx 5 min. You could use a cover to help. Turn off heat when done.

Bring pasta back to the same pot as cooked in, add as much sauce as you like to coat the pasta. Add the veggie mix and gently stir. Add a tad more sauce if needed. Turn heat to low and cook until warmed through adding a splash or so of milk if needed to keep from drying out. We want to keep it moist and creamy! Serve. I’ve been working on a loaf of french bread I bought last week so I paired mine with a well toasted piece drizzled with a bit of olive oil. Heavenly!

Keep remaining sauce or any leftovers in an airtight container in the fridge. Will last up to a week. When reheating, add more non-dairy milk to maintain creaminess if needed.


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