|Nutritional Guidelines (per serving)|
Fettuccine Alfredo is usually a cheese-laden Italian dish, but this dairy-free pasta recipe is healthier. It keeps the creamy goodness but leaves all the cheese and butter behind. This vegan recipe takes a little time and effort to prepare but is a comforting dish for any meal of the week. Instead of Parmesan cheese and cream, this recipe uses soy milk and flour to thicken the sauce. Olive oil takes the place of butter, maintaining the taste, but giving the dish a nutrition boost of omega-3's.
- 8 ounces fettuccine pasta
- 1/4 cup olive oil
- 2 tablespoons flour
- 2 1/4 cups soy milk (use a variety that uses a thickening agent, like Silk)
- 3 tablespoons fresh thyme
- Salt and black pepper, to taste (freshly ground if available)
- Optional: steamed greens, if desired
Fill a 3-quart saucepan about halfway full with water.
Bring water to a boil, and add the pasta. Cook until pasta is al dente and drain.
Meanwhile, make the sauce. In a small saucepan over low to medium heat, heat the oil.
Add the flour and cook for about 2 minutes, stirring constantly with a wire whisk until smooth.
Continuing to stir, add the soymilk and fresh thyme and bring to a simmer for about 4 to 5 minutes. Salt and pepper to taste.
Serve with the fettuccine and steamed greens, if desired.
Ingredient Substitutions and Cooking Tips
Veganizing cheesy pasta is as easy as one, two, veggie. To add a unique taste to this recipe, boil or steam butternut squash until tender. Drain, if needed, and then blend with the soymilk from this recipe. Voila, you just added butternut squash fettuccine alfredo to your vegan pasta repertoire.
If you'd like more zing, add soy cream cheese to the mixture with lemon zest. Add sun-dried tomato and there are more flavor and color to enjoy.
Want Parmesan topping on your pasta? There's a vegan recipe to satisfy those cheese cravings. All you'll need for a cup of dairy-free Parmesan is three tablespoons of nutritional yeast, 3/4 cups of cashews, one teaspoon of salt and a half teaspoon of garlic powder. Blend together and sprinkle away. This can be stored in the refrigerator up to two weeks.
Another way to enhance this meal is by adding vegan meatballs. The vegan Parmesan cheese is added to tempeh with Italian spices and cooked in a saucepan. Other recipes use tofu, chickpeas or even couscous as the "meat." The ingredients you choose will largely depend on the texture you prefer. Tempeh will give a grainier texture. If you avoid soy, beans and legumes are a good option. Use chickpeas, black beans or cannellini beans.