Vegan Garlic Alfredo with Asparagus & Peas


Spring is on its way! Only 9 days to go, let the countdown begin!

We can start by celebrating with a creamy garlicky pasta dish loaded with spring veggies, like this vegan fettuccine Alfredo complete with peas and asparagus.

The “Alfredo sauce” is ridiculously delicious – it’s flavourful, light and velvety. It’s made from tender boiled cauliflower, plenty of sautéed garlic, nutritional yeast, vegetable broth, Silk Unsweetened Original Almondmilk, salt and pepper. Pretty simple!

Almond milk is my top choice for creamy sauces and soups because it has a wonderfully light and neutral flavour. It blends well into a variety of dishes. This might sound weird but I find that its aroma is less likely to be mistaken for sweetness in savoury soups/sauces, which is an issue I sometimes have with unsweetened soy milk. Anyone else run into this with some non-dairy milks?

Almond milk + blended cauliflower creates such a luxuriously creamy and savoury sauce, it’s kinda hard to believe that there’s any veggies in there at all! Cauliflower-based sauces have even more to offer than their ability to conceal a few servings of veggies. Blending cauliflower into cream sauces adds flavour depth and a full creamy texture without the need for any additional thickeners (making this sauce roux free and gluten free!) Considering the other popular options for vegan cream sauces, cauliflower is a great choice. The finished sauce is creamy, light and very similar in texture (and colour) to a typical cream based sauce. The texture is velvety and a touch lighter than roux-based sauces and considerably cheaper (and lighter in calories) than cashew-based sauces.

Another great dish to customize to suit your preferences! Swap out the fettuccine noodles that I used for linguine, whole wheat, or gluten-free pasta.  Switch up the veggies for broccoli, mushrooms, or spinach. Get a little crazy and add a tablespoon of capers. I’d love to hear your favourite combinations! Enjoy!

This post is sponsored by Silk. We love Silk for providing a delicious variety of non-dairy plant milks, from your typical soy and almond milks to cashew, coconut, and non-dairy milk blends! All opinions and text are my own. Sign up for Silk’s Newsletter. Looking for Silk in your area? Use this store locator!

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Ingredients :

  • 5–6 cups cauliflower
  • 3 cloves garlic, minced
  • 1 1/2 tbsp olive oil
  • 2 cups vegetable broth
  • 3 tbsp nutritional yeast
  • 3/4 tsp salt
  • black pepper, to taste
  • 1 box fettuccine noodles
  • 1 tbsp olive oil
  • 1 cup asparagus, cut into 1/2” long pieces
  • 1 clove garlic, minced
  • 1 cup frozen peas, prepared

Instructions :

  1. Bring a large pot of salted water to a boil. Add cauliflower florets and boil until fork tender, approx. 8-12 minutes. After draining cauliflower, immediately bring another pot of fresh salted water to a boil to cook the pasta.
  2. In a skillet, heat olive oil over medium heat and add minced garlic. Cook until translucent and set aside.
  3. Combine boiled cauliflower, sautéed garlic and olive oil, 1/2 of the vegetable broth, Silk Unsweetened Original Almondmilk, nutritional yeast, salt and pepper. Blend on high until smooth and creamy. Adjust the consistency with the remaining vegetable broth (typically you should end up using all of the broth, but only add a little at a time and adjust in increments.) Set aside.
  4. Cook pasta according to package instructions. Do not rinse, immediately coat with sauce after cooking.
  5. In a skillet, heat 1 tbsp olive oil over medium-high. Add asparagus and garlic and cook until asparagus is tender. Add peas and season with salt and pepper. Combine cooked fettuccine noodles, vegetables, and sauce in a skillet. Top with fresh herbs and cracked pepper.

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