Low-fat Mushroom Fettuccine Alfredo

Low-Fat Vegan Mushroom Fettuccine Alfredo

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

 

INGREDIENTS

  • 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

 

ACTION STEPS

 
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.
 

CHEF’S NOTES

 
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.

Low-Fat Vegan Mushroom Fettuccine Alfredo

 
 
Did you like this recipe? If so, please share it. Your voice matters in spreading the plant-based message and transforming our food system. Salud!

7 Comments

  1. gputput
    June 22, 2014

    When do you put in the lemon juice?

    • Laloofah
      June 28, 2014

      Last paragraph: “Once the sauce is warm, stir in lemon juice and fresh parsley. Serve immediately.”

  2. Bobbie Best
    December 20, 2014

    I’m grateful for the recipes & would like to suggest that parchment paper be substituted for aluminum foil. Dr. McDougall warns that aluminum is found in autopsies of people with Alzheimer’s so we must avoid aluminum. Often we remember this when buying deodorant and cookware but forget when it’s foil.

    • Katie Mae
      Katie Mae
      December 21, 2014

      Thanks for the suggestion Bobbie, I agree. I’m not sure what this in regards to though. I’m not aware of any instance where I use aluminum foil. Unbleached parchment paper is the by far the best option.

  3. Anne
    April 5, 2016

    When is the basil added?

    • Katie Mae
      Katie Mae
      April 5, 2016

      Hi Anne, sorry I didn’t mean to leave it out of the instructions. It should be added at the end with the fresh parsley. Thanks for bringing my attention to this so I can fix it. :)

      • Anne
        April 19, 2016

        Thank you!!