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Pasta with Vegan Cauliflower Sauce

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Average: 5 (7 votes)
(7 votes)
Pasta with Vegan Cauliflower Sauce

Pasta with vegan cauliflower sauce - It's crispy and creamy at the same time

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
660
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie660 cal.(31 %)
Protein27 g(28 %)
Fat26 g(22 %)
Carbohydrates79 g(53 %)
Sugar added0 g(0 %)
Roughage20 g(67 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin K63.4 μg(106 %)
Vitamin B₁1.2 mg(120 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.8 mg(57 %)
Folate166 μg(55 %)
Pantothenic acid2.8 mg(47 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C112 mg(118 %)
Potassium1,340 mg(34 %)
Calcium100 mg(10 %)
Magnesium243 mg(81 %)
Iron7.7 mg(51 %)
Iodine6 μg(3 %)
Zinc5.4 mg(68 %)
Saturated fatty acids4.2 g
Uric acid221 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
CauliflowerCauliflowerCashewBasilolive oilgarlic clove
Preparation

Kitchen utensils

1 Mini food processor, 1 Stand mixer or Immersion blender

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Drain pasta, reserving 8 ounces of pasta water. Puree remaining cashews with pasta water, adding more water if needed.

5.

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.

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