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Penne with Cauliflower and Mushroom Alfredo sauce. Vegan

Yield Prep Time Cook time 4 servings 20 Minutes 30 Minutes

  • 4 cups cauliflower florets (medium cauliflower)

  • 2-3 brown mushrooms

  • 1/2 tablespoon extra virgin olive oil

  • 1 tablespoon minced garlic (from 2 med/lg cloves)

  • 1/2 cup unsweetened and unflavored almond milk (or non-dairy milk of choice)

  • 1/4 cup nutritional yeast

  • Half fresh lemon juice

  • 1/2 teaspoon onion powder

  • 3/4 teaspoon fine grain sea salt, or to taste

  • 100% Whole grain Penne Rigate or pasta of choice

  • Fresh parsley, or green onion for garnish


Add cauliflower florets and steam them. Cook for 3-7 minutes until fork tender. Drain.

  • Meanwhile, add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.

  • In a high speed blender, add the cooked and drained cauliflower, sauteed garlic, milk, nutritional yeast, lemon juice, onion powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don't be afraid to let it run for a minute or so. Set aside.

  • slice the mushrooms and saute together with garlic and salt for 2-3 min. Set aside.

  • Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.

  • Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta and mushroom. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavor).

  • Serve with fresh minced green onion or parsley and black pepper.

  • If you have remaining sauce you can use it with other vegetables or rice... taste amazing!


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