I recently made the Peas and Shells Alfredo from the Smitten Kitchen Cookbook. Of course, it was outstanding, and dinner was ready by the time the shells finished boiling.
I try, however, to save a heavy pasta cream sauce for those special comfort dinners. Today’s recipe is a riff on that heavier sauce. There’s still shells, there’s still peas, but no cream! The sauce is thickened with boiled and pureed cauliflower, and wow is it good.
Cauliflower is part of the cruciferous vegetable family, along with broccoli, kale, collards, and cabbage. It is a rich source of vitamins C and K, thus providing antioxidant and anti-inflammatory benefits! You can read more about cruciferous veggies here.
To make this pasta sauce, cauliflower gets boiled and pureed in a blender with milk (you could use non-dairy milk to make the sauce vegan). Added to a saucepan with some nutritional yeast, a little garlic, salt, pepper, and a dash of hot sauce, you would never know there was a vegetable hiding in all of that goodness.
I’ve heard the buzz about making mashed cauliflower. It is supposed to be a great alternative to starchy mashed potatoes. Even Bill Clinton agrees. Maybe as the season turns to fall I will experiment with cauliflower mashes…
Until then, this cauliflower cream sauce hits the spot. I used 1% milk (cow’s milk), which allowed my sauce to still fit the healthy bill without compromising on a creamy, luxurious taste. If you still want a little more decadence, you could always stir in a small pat of butter and a grate of cheese to the sauce. I won’t tell if you won’t…
Creamy Cauliflower Pasta Sauce
adapted from Baker Bettie
serves 8
**NOTE: I recommend preparing the sauce and saving leftovers in a tupperware. Cook the pasta as needed, to order. It tastes fresher.
1 head of cauliflower
2 cups of milk
3 cloves garlic, minced
2 tablespoons nutritional yeast
salt and pepper
1 lb of pasta (I used various pasta shapes throughout the week with this sauce: shells, angel hair, and egg noodles)
vegetables of choice (I used some frozen peas and a few fresh cherry tomatoes)
optional: fresh basil, dash of red pepper flakes, pat of butter, grate of cheese…
Bring a large pot of water to a boil. While the water is heating up, chop the cauliflower into florets. Boil the cauliflower for 15 minutes, or until very tender. Strain the cauliflower.
In batches, place the cauliflower in the blender with the milk (I did this in 2 batches). Blend until very smooth. Pour the mixture into a saucepan over medium heat. Add the garlic, nutritional yeast, and salt and pepper to taste.
Bring some more water to boil and cook your pasta until al dente (if using frozen peas, add them to the boiling water during the last 2 minutes of cooking). Combine the pasta, peas and tomatoes, and sauce. Toss with your favorite accouterment and enjoy!
Tags: alfredo, cauliflower, cream sauce, dinner, healthy, lunch, nutritional yeast, pasta, peas, quick, vegan, vegetarian
Figsinmybelly 