Smooth, creamy, and full of flavor, this plant based white sauce will satisfy your cravings for Alfredo in a nutrient-packed way.
Time Commitment:
Light: About 20 minutes
Cooking Level:
Easy
Ingredients:
1 15oz Can Cannellini beans (with liquid)
1 15oz Can Artichoke Hearts (drained and rinsed)
1 c Vegetable stock
½ Large yellow onion
2 Tbsp minced garlic
½ Tbsp Extra Virgin Olive Oil (or oil of choice)
Dash of Pepper (to taste)
Instructions:
Sauté garlic, onions, artichoke hearts, and sprinkle of pepper in ½ tbsp oil until onions are cooked through. In a blender, combine the beans (including liquid), vegetable stock, and cooked veggies. Blend until smooth, about 60-90 seconds. Return sauce to frying pan and heat to desired temperature, stirring as it heats.
Use sauce for Fettuccini, Lasagna, Pizza, or however you would normally enjoy Alfredo sauce (I used these soybean noodles for additional protein and nutrients). Top with this vegan parmesan and parsley for the perfect finish!
Nutrition Facts (per 1/2 cup):
Makes about 8 servings.
Calories: 90 Fat: 1g Carbohydrates: 14g Protein: 4g Fiber: 7g Sugar: 1g
Variation:
For non-vegan/plant-based, add ½ c grated parmesan cheese as you heat the sauce through for an enhanced Alfredo taste.
Nutrition Facts with Parmesan (per ½ c):
Makes about 8 servings.
Calories: 118 Fat: 3g Carbohydrates: 14g Protein: 7g Fiber: 7g Sugar: 1g
Notes:
The following is a side by side nutritional comparison with store-bought jarred Alfredo sauce. Take special note of the difference in fiber and fat. Fiber plays an important role in satiety, gut, and digestive health, yet many processed foods are low in fiber, as the nutrients have been stripped during processing:
Alfredo (Jar-per ½ c): Calories: 140 Fat: 12g Carbohydrates: 6g Protein: 2g Fiber: 0g Sugar: 2g
Plant Based (per ½ c): Calories: 90 Fat: 1g Carbohydrates: 14g Protein: 4g Fiber: 7g Sugar: 1g
Traditional Alfredo sauce (like the kind you get in your favorite Italian restaurant, typically boasts nearly 500 calories per ½ c (500!!!!) and almost 50g fat!
Additionally, the processed jarred Alfredo has over 20 ingredients, things like sugar, modified cheese paste, malt extract, caramel color, and enzyme modified egg yolks (mmmm, yum!), whereas homemade plant-based white sauce has only 7 simple ingredients. And if you are really feeling ambitious, you could cook the beans and artichoke yourself, and use this home-made vegetable stock seasoning to eliminate even more of the “processed” ingredients.
Rebecca was a Precision Nutrition Certified Nutrition Coach, an A.C.E. Certified Personal Trainer, an A.C.E.Fitness Nutrition Specialist, an A.C.E. Sports Conditioning Specialist, and an A.C.E. Youth Fitness Specialist. She first earned her Personal Training certification with A.C.E. (American Council on Exercise) in 2002. She has been in and out of the "Health & Fitness" industry for nearly two decades. She also spent two years as a dietetic student at ASU & EMCC. She now blogs about her experiences with the health and fitness industry, eating disorders, lifestyle modification, weight loss, and nutrition for chronic disease, wellness, and longevity.
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