I know the reason many people are hesitant to try a plant based diet, is simply because they love certain animal product based dishes. Fettuccine Alfredo is defiantly a meal that fits this category. Good news everyone.....you don't have to give up your favourite meals , you just have to replace them with plant powered versions!
The benefits to swapping animals products in your favourite meals, for whole plant foods are endless! When you remove animal products, you also remove artery clogging cholesterol, high sodium, hormones , high fat content and most importantly the suffering of an animal from your meal.
When you use whole plant foods you gain; fibre ,extra vitamins and minerals , clean protein , healthy carbs and a clear conscience. You are keeping your body healthy and saving animals ....it's really a win win. You can have it all!
I wanted to share this recipe because it is just as satisfying as the classic version! Instead of using traditional cream or some kind of plant milk, I based the sauce form cashews and white beans. This makes the fat content lower and will leave you feeling satisfied but not heavy . The addition of beans to the sauce also boosts the nutrition content. The beans add protein, fibre and a good kick of iron.
The other added bonus of including beans is the budget factor! This recipe makes a decent amount of sauce from fairly cheap ingredients.
This recipe will make around 6-8 servings depending on the size and how saucy you like your pasta! *Note* I prefer lots of mushrooms so I used two containers to give the sauce more texture.
Ingredients
1 cup uncooked white beans
1 cup raw unsalted cashews (soaked)
2 packages mushrooms (chopped)
2 packages fettuccini pasta of your choosing (I used brown rice noodles)
3 cups no sodium veggie broth
1 onion (diced)
5-6 cloves of garlic (diced)
3-4 cups of baby spinach
2 TBSP Apple Cider Vinegar
1/4 cup nutritional yeast
1 TBSP Dried Dill
1 TBSP Dried Parsley
Sea salt and pepper to taste (go easy on the salt)
*Note* I would have added basil to this as well but I didn't have any
Preparation Instructions
Soak the raw cashews in some boiling water until you are ready to use them
Place the white beans in an Instant Pot to cook on high for 20 min or drain and rinse if you are using canned.
Boil your pasta as per packet instructions. I used brown rice pasta but I also love using wholewheat pasta with greens in it!
While the pasta and beans are cooking, chop the onion, garlic and mushrooms into bite sized pieces. They don't have to be perfect just small enough to cook quickly
Set aside, until the pasta is finished boiling and start making the cream sauce. Take the raw cashews and dump them in a high speed blender cup with the apple cider vinegar, salt and pepper. Blend on high until smooth and creamy. You will need to add some water or veggie broth to get a liquid consistency.
Set the sauce aside and toss your onions and garlic in a large pot to cook on high until caramelized DO NOT add any oil. Simply use some water to deglaze the pan as needed. Add in the mushrooms with the herbs and cook until soft and brown.
As your veggies cook take your cooked white beans and drain/rinse them. Put them in another blending cup and blend on high until buttery smooth.
Take both the cashew and the bean blend and dump them into the pot with the veggies stir until combined well and make adjustments to the spices if needed. At this point I added a bit of veggie broth to thin out the sauce but you could also use water. I find the veggie broth just gives it more flavour.
Let the sauce simmer for about 5 min on low and add in your spinach to wilt.
Combine with the cooked pasta and serve with a dash of pepper and nutritional yeast if desired.
*Note* If you are planning to have leftovers, I would highly recommend storing the pasta and sauce separate. The sauce really soaks into the pasta and it looses a bit of flavour .
If you love creamy pasta this recipe will not disappoint. The sauce is perfectly thick and creamy but won't make you feel heavy after. The mushrooms, onion and garlic bring so much flavour, I promise you won't even miss the cheese or chicken . The best part, is knowing you can enjoy a massive bowl without feeling guilty! Like I said earlier...you truly can have it all with this pasta!
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