This recipe for Vegan Low-Fat White Bean Alfredo is comfort food at its finest. If you are someone who has a mac n’ cheese craving that seems like it just can’t be satisfied, this recipe is sure to become one of your favorites. After all, there is something so homey and satisfying about a big bowl of creamy pasta that can’t be beat.
Many people worry that being vegan means you can’t have things that are rich and creamy, and many who balk at a vegan lifestyle start by listing the comfort foods they just couldn’t give up. These assumptions could not be further from the truth.
Being vegan does not mean that you have to give up your favorite comfort foods, and this recipe will show you how to make a delicious white bean alfredo sauce that is perfect poured over your favorite pasta for a comforting meal that can be made for lunch or dinner.
The great thing about this recipe is that it allows you to have a decadent and savory meal even if you are following a low-fat vegan diet. It relies on white beans like cannellini or great northern to provide texture, color, and the starchy goodness that makes this sauce so creamy. Other than the beans, it doesn’t call for any additional fat . . . even though you’d never know it!
If you do want to make it even richer, there are some additions (that I’ve outlined in the tips below) you can use, but give the base recipe a try first. You’ll be surprised just how rich and creamy it is! The combination of lemon, garlic, and onion packs a robust flavor that will definitely please your taste buds on its own.
In order to take this simple dish into a complete and impressive meal, you can add your favorite veggies. It pairs great with broccoli or peas, but it could also include spinach, red peppers, or mushrooms (or all three for a truly savory dish). Adding a side salad will make for an even more filling and colorful dinner. Mixed greens with a simple balsamic vinaigrette would pair nicely.
This recipe comes together so quickly, too! If you start by boiling the water, your sauce will be ready to go as soon as your pasta reaches that perfect al dente texture. In just minutes you’ll have a protein-dense, filling meal that’s equally delicious as-is or with your personal culinary touches.
PREP TIPS
- Whole wheat shells do a great job of absorbing the sauce, but it’s also great with linguini or any other pasta.
- Feel free to add creamed cashews or some vegan butter to make this recipe even richer. It can up the calorie content quite a bit but will go a long way to impress your non-vegan friends. You can also top with a bit of vegan parmesan cheese. Go Veggie is a great and easy to find brand.
- I personally like to make this sauce in a small blender like a Nutribullet or even a personal-sized Ninja since all the ingredients are soft, but if you don’t have one, you can simply add all the ingredients to the pasta without blending. It will have a bit more texture, but the starch from the beans and the yeast will still make it rich, creamy and slightly cheesy. If you’re new to blending and want to learn more, be sure to check out my guide or YouTube channel.
- I’m using broccoli rabe as a side, but you can also mix it with green peas or broccoli. The sauce and pasta complement any sort of green veggie.
INGREDIENTS
- 2 x 15 oz cans of white beans (Cannellini, Navy or Great Northern)
- 1 medium-sized juiced lemon
- 1 tsp onion powder
- 1 tsp garlic powder
- ¼ cup nutritional yeast
- 1 tsp black pepper
- ½ cup water to blend
- ½ pound of whole wheat shells or pasta of choice
- Peas or green of choice for the side
DIRECTIONS
- While boiling water for the pasta add all the ingredients to a blender and blend until smooth.
- Put the sauce to the side and cook the pasta until al-dente.
- Drain the pasta and add once the water is all gone, add back to the pot it was cooked in.
- Add the sauce and place on a low heat, stirring to keep the temperature even. Add cooked green peas at this point if you’d like.
- When everything is thoroughly combined and warmed, simply scoop and serve.
Joey is a vegan blogger on ThriveCuisine and gives practical cooking tips on his YouTube channel: Kitchen Tips by Joe. In his spare time, he likes going for long walks and experimenting with new ways to use plant-based ingredients.
