Vegan Cauliflower Fettuccine Alfredo with Kale

3.5
(2)
2 Reviews

In this date-night-worthy vegan fettuccine Alfredo recipe, cooked cauliflower transforms into a rich, luscious sauce when it's blended with softened cashews. A high-speed blender will give you the creamiest results. Opt for whole-wheat fettuccine to add fiber to this vegan pasta recipe.

By
Erin Alderson
Erin Alderson
Erin Alderson

Erin Alderson is a California-based vegetarian cook and food writer. She is the author of three books (The Homemade Flour Cookbook, The Easy Vegetarian Kitchen and The Yearlong Pantry) as well as Casual (a series of recipe zines) and the founder of Naturally Ella, a go-to destination for online vegetarian recipes since 2007.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
Servings:
6
Yield:
6 cups
Nutrition Profile:
Diabetes-Friendly Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie
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Ingredients

  • ½ cup fresh whole-wheat breadcrumbs, toasted

  • 1 tablespoon chopped fresh parsley

  • ½ teaspoon grated lemon zest

  • 4 cups cauliflower florets (1 small head)

  • 1 cup raw cashews

  • 8 ounces whole-wheat fettuccine

  • 4 cups lightly packed thinly sliced kale

  • 3 tablespoons lemon juice

  • 2 tablespoons white miso

  • 2 teaspoons garlic powder

  • 2 teaspoons onion powder

  • ¾ teaspoon salt

  • 1 cup water

Directions

  1. Put a large pot of water on to boil.

  2. Combine breadcrumbs, parsley and lemon zest in a small bowl. Set aside.

  3. Add cauliflower and cashews to the boiling water; cook until the cauliflower is very tender, about 15 minutes. Using a slotted spoon, transfer cauliflower and cashews to a blender.

  4. Add pasta to the boiling water and cook, stirring occasionally, for 10 minutes. Add kale and cook until the pasta is just tender, about 1 minute more. Drain; return the pasta and kale to the pot.

  5. Add lemon juice, miso, garlic powder, onion powder, salt and 1 cup water to the blender; process until smooth. Add the sauce to the pasta and stir until well coated. Serve topped with the breadcrumb mixture.

Originally appeared: EatingWell Magazine, April 2019

Nutrition Facts (per serving)

325 Calories
11g Fat
47g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 325
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 7g 24%
Total Sugars 6g
Protein 12g 25%
Total Fat 11g 15%
Saturated Fat 2g 10%
Vitamin A 1119IU 22%
Vitamin C 52mg 57%
Folate 68mcg 17%
Sodium 524mg 23%
Calcium 74mg 6%
Iron 4mg 19%
Magnesium 89mg 21%
Potassium 611mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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