Vegan & GF Spaghetti With ‘Cheesy’ Cauliflower Sauce

Healthy Recipes

Serves: 4
Prep & Cooking time: 50 minutes

This recipe was adapted from: OhSheGlows

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, calcium, iron and is low in saturated fats! 

This recipe is great for pasta lovers and those that at this time of year love stodgy, creamy sauces but without the guilt of consuming high fat & salt contents! The cauliflower in this recipe provides a lovely velvety taste, whilst the mushrooms, tomatoes and pumpkin seeds provide a nice complementary texture. It’s straightforward to prepare and can be adapted in various ways (see below for ideas).

Based on 4 servings, this recipe provides approximately: 331kcal, 4.3g fat, 1.8g s/fat & 0.5g of salt. Authentic’ cheesy cauliflower dishes or cheesy pasta (i.e. ‘Alfredo’ or macaroni & cheese) recipes easily have a minimum of 10g of fat, 5g of saturated fat and a couple grams of salt/serving!  If you can source some fortified nutritional yeast and omit the vegan cheese, the fat content of this meal will be cut in half.

NB: I also adapted this recipe by using 1kcal fry spray (low-fat cooking oil) during the meal preparation instead of olive oil.

 

Ingredients:

+++++++++++++++++++++++++500g      Cauliflower florets
+++++++++++++++++++++++++6g           Garlic cloves
+++++++++++++++++++++++++90g         White mushrooms (large)
+++++++++++++++++++++++++40g        Cherry tomatoes
+++++++++++++++++++++++++30ml      Lemon juice
+++++++++++++++++++++++++2g           Fresh parsley leaves
+++++++++++++++++++++++++600g      GF Spaghetti
+++++++++++++++++++++++++              1 kcal Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g          Garlic powder
+++++++++++++++++++++++++2g          Dried onion powder
+++++++++++++++++++++++++1g          Dried Parsley
+++++++++++++++++++++++++24g        Vegan cheddar cream cheese
+++++++++++++++++++++++++250ml   Unsweetened & fortified almond milk
+++++++++++++++++++++++++               Salt
+++++++++++++++++++++++++               Pepper
+++++++++++++++++++++++++4g          Pumpkin seeds

Directions:

Remove the outer leaves from the cauliflower and discard, break off the florets from the stem, discard the stem (if preferred) and wash the florets.

NB: You can cook both the stem and florets in the sauce if preferred; chop the stem into small pieces before cooking.

 

Peel and grate the garlic. Wash dry and finely slice the mushrooms. Wash, remove the stem and halve the tomatoes. Juice the lemon. Wash, dry and roughly chop the fresh parsley.

NB: I used some parsley straight from the freezer.

 

Place a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the cauliflower and cover. Reduce to a simmer. Cook for 3-6 minutes, or until tender. Remove the cauliflower without draining the water. Transfer it into a colander. Allow to drain.

 

Meanwhile, bring the saucepan of water back to the boil. Add the pasta and cook according to the packet instructions. Drain.

 

In the meantime, place a non-stick frying pan or wok over a medium-low heat. Spray some low-fat cooking oil. Add the garlic. Lightly fry for 30 seconds-1 minute, or until slightly softened but not browned.

 

Remove and transfer it onto a small plate.

 

Spray a little more low-fat cooking oil (2-3 sprays). Add the mushrooms. Lightly fry for 4-5 minutes, or until slightly golden.

 

Remove and transfer into a small dish.

 

Place the cauliflower into the blender.

 

Add the garlic, lemon juice, garlic & onion powder, dried parsley, vegan cheese and DF milk (start with 1/2 cup/125ml). Season it with some salt and pepper to taste.

 

Blend until smooth. Add more milk if desired to thin out the sauce.

NB: I used a full cup of DF milk (250ml).

 

Place the pasta back into the saucepan (if you want to refresh everything with heat) or place it into a large mixing bowl.

 

Pour over the sauce. Add the mushrooms.

 

Mix together gently with salad tongs.

 

Serve warm. Place into a pasta bowl or lipped plate. Season as necessary. Garnish with the tomatoes, parsley leaves and pumpkin seeds.

 

 Enjoy!

 

If preferred…

  • Instead of boiling your cauliflower, season and roast it in the oven; heat the oven to 230°C/450°F, place the cauliflower onto a baking tray, spray it with a little low-fat cooking oil, roast for 25-40 minutes, turning a couple of times. This will bring a ‘nutty’ flavour to your sauce.
  • Use nutritional yeast instead of faux cheese to keep the ‘cheesy’ taste and add some nutritional value (I only used vegan cheese because I haven’t sourced nutritional yeast yet).
  • Try adding some lightly fried red onion or red bell pepper for extra colour and taste!
  • Try varying the seasoning, e.g. sweet paprika, dill, chilli flakes, Dijon mustard or add some capers on top.
  • Try a medley of other vegetables, e.g. garden peas, broccoli, wilted spinach or swiss chard.
  • Use some fresh plum or sun-dried tomatoes.
  • Use frozen cauliflower and cook from frozen.
  • Try using chestnut or porcini mushrooms.
  • Use unsweetened & fortified soya milk instead of almond.
  • Swap the spaghetti for another type of pasta (especially if you are not concerned about gluten).
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2 thoughts on “Vegan & GF Spaghetti With ‘Cheesy’ Cauliflower Sauce

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