Recipe by Katie Mae
When I was growing up, my family would often go out for Italian. My favorite dish was always Fettuccine Alfredo. I know now that this was my favorite dish because it was full of butter, cream and cheese. I also know that I no longer want to consume any dish with high-fat dairy products.
So it was my goal create a healthy plant-based Fettuccine Alfredo. The key ingredient, white beans, make this dish creamy and keeps it low in fat. Plus, the beans add lots of protein and fiber. This is one delicious and nutrient-packed Mushroom Fettuccine Alfredo.
Makes 4 servings
Ready in 25 minutes
Stores 4 days in fridge
- 1 large yellow onion, diced
- 20 crimini mushrooms, sliced
- 1 large portabella mushroom, sliced
- 8 garlic cloves, minced (2 teaspoons garlic granules)
- 1 cup unsweetened, non-dairy milk
- ¾ cup cashews OR cooked white beans*
- ½ cup water
- 2 tablespoons nutritional yeast
- 2 tablespoons Italian seasoning
- ½ teaspoon black pepper, or more to taste
- 14 oz fettuccine pasta (preferably gluten-free)
- 1 lemon, juiced
- ¼ cup fresh parsley, diced
- ¼ cup fresh basil, diced
1. In a large sauté pan over medium heat, add onion and mushrooms. Keep the pan covered, stirring occasionally so the veggies don’t stick. After a few minutes add the garlic, continuing to stir occasionally.
2. Once the onions are translucent and the mushrooms are cooked, turn of the heat and transfer half of the veggies to a blender.
3. Add the non-dairy milk, cashews/beans, water, nutritional yeast, Italian seasoning and black pepper. Blend until smooth. Pour the sauce into the pan with the rest of the mushrooms and onions.
4. In a medium pot, bring water to a boil. Add pasta and cook as directed. When pasta is al dente, remove from heat and drain. Mix pasta into the Alfredo sauce and turn the heat to low-medium. Once the sauce is warm, stir in lemon juice, parsley, and basil. Serve immediately because the sauce will thicken as it cools.
For a richer, creamier Alfredo sauce, use cashews over the beans. However, if you are sensitive to nuts or prefer a very-low-fat dish, then use white beans, such as cannellini or great northern beans.
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