This Vegan Cauliflower and Mushroom Pasta is creamy, oil free, smooth and wholesome. Perfect for those who are watching calories intake but don't want to give up on taste.
Questa ricetta è disponibile anche in italiano
If you like Alfredo sauce, I'm sure you are going to love this recipe too!
This is my personal, vegan take on the silky smooth, creamy Alfredo pasta sauce, it is:
- low cal
- nut free
- gluten free
- dairy free
- super healthy
- full of flavour
The mushroom addition brings this comfort food dish to another level.
It is well known that mushrooms thanks to their irresistible meaty texture are well loved by the majority of vegans or those who follow a plant based diet.
What it is also very interesting about mushrooms is that they are a natural sauce of vitamin D, a nutrients that most British people are lacking due to the low amount of sun in the UK, especially in cold seasons.
Mushrooms are also filled with antioxidants, especially selenium, which are great to boost our immune system and to help protect the body from damaging free radicals.
On the other hand we have cauliflower, a low carb and cal alley for those that are struggling to loose weight. As well as mushrooms it is packed with antioxidants, especially sulforaphane, that has been found to play an important role against cancer, in both prevention and growth.
A portion of this dish contains as little as 360 kcal (considering 90 grams of pasta per serving), and it is very, very filling and satisfying. You have to try!
The creamy cauliflower sauce is the same I used in this No Oil Vegan Cauliflower Alfredo and I enriched it with some sautéed brown mushrooms in vegetable broth to keep the recipe light and naturally oil-free.
Feel free to substitute the broth with extra virgin olive oil if you're not oil-free.
You can also substitute the brown mushrooms with any other mushrooms of your choice; I would personally recommend white closed cup mushrooms (or champignon), oyster or king oyster mushrooms, shiitake and porcini (last two both in their dry or fresh version).
How to make this Creamy Cauliflower and Mushroom Pasta
First of all we have to prepare 1 batch of this Vegan Cauliflower Alfredo Sauce.
This sauce is enough to coat up to 400 grams of pasta.
Meanwhile we can prepare the mushrooms.
Clean the brown mushrooms with a damp cloth to remove traces of soil and impurities. Finely slice the mushrooms then sauté in a hot pan with 1 tablespoon of vegetable broth, a pinch of salt and pepper, for 3 to 4 minutes, or until cooked to your taste. Set aside.
Finally cook the pasta al dente and make sure to save some of the cooking water.
Pour the cauliflower sauce and the sautéed mushrooms in the pan with the cooked pasta, toss it well and coat the pasta thoroughly adding a few table spoons of cooking water if needed, and serve immediately with some fresh parsley, black pepper and vegan parmesan if you like.
Creamy Cauliflower and Mushroom Pasta Recipe
Ingredients:
1 batch Vegan Cauliflower Alfredo Sauce
350 g Pasta
200 g Brown Mushrooms
1-2 tablespoon Vegetable Broth
Fresh Parsley
Salt
Pepper
Method:
1. Make the cauliflower sauce according to the recipe.
2. Clean the brown mushrooms with a damp cloth to remove traces of soil and impurities.
3. Finely slice the mushrooms then sauté in a hot pan with 1 tablespoon of vegetable broth, a pinch of salt and pepper, for 3 to 4 minutes, or until cooked to your taste. Set aside.
4. Cook the pasta al dente making sure to save some of its cooking water.
5. Add the cauliflower sauce and the sautéed mushrooms in the pan with the cooked pasta, toss it well and coat the pasta thoroughly adding a few table spoons of cooking water if needed.
6. Serve immediately with some fresh parsley, black pepper and vegan parmesan (optional).
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