One of my favorite hobbies is taking traditionally unhealthy recipes and making them healthy or healthier.
Traditional Alfredo sauces usually have butter, flour, heavy cream, milk, and cheese, making it a dish loaded with empty calories, allergens, and cholesterol.
This recipe has all of the traditional Alfredo flavor, with a fraction of the calories and added nutrient density. A 1-cup serving of cooked white beans provides 1:
- Protein: 17 grams
- Fat: 0.6 grams
- Fiber: 11 grams
- Copper: 55% of the Daily Value (DV)
- Folate: 36% of the DV
- Iron: 36% of the DV
- Potassium: 21% of the DV
- Thiamine: 17% of the DV
- Phosphorus: 28% of the DV
- Magnesium: 26% of the DV
- Zinc: 22% of the DV
- Calcium: 16% of the DV
- Vitamin B6: 12% of the DV
- Riboflavin: 6% of the DV
- Selenium: 4% of the DV
Even with all of the added nutrition, be sure to pair your pasta plate with 1/2 a plate or more of vegetables.
There are two ways to prepare this dish; in a pressure cooker or on the stovetop.
- 1 cup soaked white cannellini beans
- 2 cups water
- 1/4 cup plant-based butter or extra virgin olive oil
- 2 cloves garlic
- Plant-based milk as needed
- 1 teaspoon lemon juice
- 3 tablespoons or more nutritional yeast
- Celtic Sea Salt to taste
- Pepper to taste
Directions: Pressure Cooker
- Put plant-based butter or oil and garlic in your Instapot and sauté for 2 minutes, stirring continuously. If you don’t have an Instapot sauté on the stovetop.
- Add the drained beans and add 2 cups of water.
- Lock the lid and bring to high pressure or use the bean setting, for 8 minutes. Allow pressure to release naturally.
- Pour everything into a high-speed blender and blend until thick and creamy, add some plant-based milk if need be to reach the consistency you desire.
- Add the lemon juice, salt, nutritional yeast, and pepper to the blender. Blend until well incorporated.
- Toss with your favorite pasta and serve with herbs and vegetables!
Directions: Stove Top
- Cook the beans in 6 cups of water until the beans are tender, about 40-60 minutes.
- Drain the beans, reserving the cooking water, and set them aside.
- Clean out the pot and add the plant-based butter or oil and garlic. Sauté the garlic for 2 minutes, stirring continuously.
- Add the drained beans, plant-based butter or oil and garlic mixture, lemon juice, salt, nutritional yeast, and pepper to the blender. Blend until well incorporated.
- Use plant-based milk to achieve the desired consistency.
- Toss with your favorite pasta and serve with herbs and vegetables.
Give this dish a try and let me know what you think in the comments.
Don’t forget to chew each bite at least 30 times!