Pasta with Vegan Cauliflower Sauce
Pasta with vegan cauliflower sauce - It's crispy and creamy at the same time
Healthy, because
Even smarter
Nutritional values
Potassium from cauliflower supports the body in the regulation of the acid-base balance and in the transmission of stimuli in the nerve cells. Cashews score with calcium and phosphorus. These minerals are the perfect combination for stable bones and strong teeth.
You can get whole grain linguine in health food stores and well-stocked supermarkets. If you can't get any, you can use other whole grain pasta of your choice instead, for example fusilli or spaghetti.
(Percentage of daily recommendation)
| Calorie | 660 cal. | (31 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20 g | (67 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 63.4 μg | (106 %) | ||
| Vitamin B₁ | 1.2 mg | (120 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,340 mg | (34 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 243 mg | (81 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 22 ozs Cauliflower
- 3 garlic cloves
- 4 scallions
- 5 ozs Cashews
- salt
- ½ organic lemon (shell)
- 1 Tbsp yeast flakes
- 30 ozs Whole Grain Pasta (Linguine)
- 1 Tbsp olive oil
- 10 sun-dried tomatoes in oil (drained)
- peppers
- 1 tsp sweet ground paprika
- Red pepper flakes
- 1 handful Basil
Kitchen utensils
Preparation steps
Clean cauliflower, wash, divide into florets, and cut stem into pieces. Peel garlic and cut into slices. Clean spring onions, wash, and cut into rings. Blend 2 Tablespoons cashews with 1/2 tsp salt, lemon zest, and yeast flakes in a blitz chopper and set aside.
Cook pasta in plenty of boiling salted water according to package instructions for about 7 minutes until al dente. Meanwhile, heat oil in a frying pan. Sauté cauliflower in it over medium heat, turning, for 6-8 minutes.
Add dried tomatoes, garlic and half of the spring onions, season everything with salt, bell pepper, paprika powder and chili flakes and cook for another 5-6 minutes, turning. Meanwhile, wash basil, shake dry, set aside a few leaves for garnish, chop the rest.
Drain pasta, reserving 8 ounces of pasta water. Puree remaining cashews with pasta water, adding more water if needed.
Mix the pasta, basil and cashew puree into the cauliflower and heat everything up again briefly. Then top with lemon-cashew mix and remaining spring onions and serve garnished with basil leaves.
