RecipesCreamy Hemp Cauliflower Alfredo

Creamy Hemp Cauliflower Alfredo

  • 2 tablespoons olive oil
  • 2 tablespoons minced garlic (about 3-4 cloves, depending on size)
  • 5 cups chopped cauliflower florets* (about 1 medium-large head)
  • 1 and 1/2 cups vegetable broth (I recommend Better Than Bouillon)
  • 1/4 cup Hemp&fork Hemp Hearts
  • 1/4 cup lemon juice (about 2 medium-size lemons)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon tamari (optional)

In a large pot, warm the olive oil over medium-low heat. Add the garlic and cook until fragrant, for about 1-2 minutes.

Add the cauliflower to the pot then stir to combine. Pour in the vegetable broth and bring to a boil. Reduce to a low boil, cover with a lid and cook for about 10 minutes, until cauliflower is tender enough to mash with a spoon. Remove from heat and set aside.

In the bowl of a blender (preferably a high speed blender) add the hemp seeds, lemon juice, salt & pepper, nutritional yeast, garlic powder and tamari (if using). Transfer the cauliflower and the broth from the pot to the blender. Blend on high speed until smooth and creamy. Taste test to see if you prefer more salt, onion powder, or garlic powder.

Transfer the sauce back to the pot and simmer over low heat. Serve with 1 large roasted spaghetti squash or 8 ounces whole grain fettuccine. If using pasta, add it cooked with two tablespoons reserved pasta water to the pot with the sauce. The starches in the pasta water will make it even creamier. Serve warm with fresh parsley and/or vegan parmesan cheese (see notes), and enjoy!

Be sure not to use more than 5 cups cauliflower or it will dilute the flavor of the sauce. Otherwise you can try adding more seasonings to suit your preferences.

I prefer to serve this alfredo sauce with 8 ounces whole grain fettuccine, 10 ounces cooked peas and 8 ounces sautéed sliced mushrooms. You can also serve it with 1 large roasted spaghetti squash for a grain-free option.

To make your own vegan cashew parmesan, combine 1 cup raw cashews with 4 tablespoons nutritional yeast, 1 teaspoon fine sea salt and 1/2 teaspoon onion powder in a food processor and pulse until finely ground.

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