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. 

Ingredients

  • 1 cup soaked white cannellini beans
  • 6 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
  • 1 teaspoon Celtic Sea Salt
  • Pepper to taste

Directions: Pressure Cooker

  1. Add the beans and 4 cups of water to the pressure cooker. Bring to high pressure for 1 minute. Remove from heat and quickly release the pressure.
  2. Drain the beans and set them aside.
  3. Clean out the pressure cooker and add the plant-based butter or oil and garlic. Saute the garlic for 2 minutes, stirring continuously. 
  4. Add the drained beans and add 2 cups of water. Be sure there is enough water to cover the beans entirely by at least one inch. 
  5. Lock the lid and bring to high pressure, maintain for 30 minutes. Quick-release the pressure.
  6. Drain the beans but reserve the liquid. 
  7. Add the beans and 1/2 of the leftover water to a high-speed blender. Blend until thick and creamy. Use the rest of the cooking water as needed to achieve the desired consistency; if needed, use plant-based milk.
  8. Add the lemon juice, salt, nutritional yeast, and pepper to the blender. Blend until well incorporated.
  9. Toss with your favorite pasta and serve with herbs and vegetables!

Directions: Stove Top

  1. Cook the beans in 6 cups of water until the beans are tender, about 40-60 minutes.
  2. Drain the beans, reserving the cooking water, and set them aside.
  3. Clean out the pot and add the plant-based butter or oil and garlic. Saute the garlic for 2 minutes, stirring continuously. 
  4. 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. 
  5. Use reserved water and/or plant-based milk to achieve the desired consistency. 
  6. 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!