Buttery fettuccine noodles, dubbed “alfredo,” laced with Parmesan and butter have been a fixture in Italian cuisine since 1914. Over the years, it became popular in America and increasingly richer with the addition of cream and eggs. Today, there’s a reversal stirring as people search for plant alternatives to rich, creamy dishes without compromising flavour. Enter a truly vegan pasta chock full of creamy garlicky flavour. The silky smooth tofu sauce coupled with garlic and cashew cheese is a delicious vegan alternative with the rich essence of traditional alfredo pasta.
Tip
Looking to add some healthy greens to this dish? Add baby spinach leaves, kale, or Swiss chard to the cooked pasta with the creamy tofu sauce, and fold in until wilted. Sprinkle with toasted pine nuts for added crunch.
Creamy Alfredo with Sugar Snap Peas
Ingredients
- 1/4 cup (60 mL) raw cashews or macadamia nuts, soaked
- 7 Tbsp (105 mL) nutritional yeast, divided
- 1/2 tsp (2 mL) sea salt, plus extra to taste
- 3 large garlic cloves, divided
- 3 Tbsp (45 mL) grapeseed or extra-virgin olive oil
- 2 large shallots, minced
- 1/2 cup (125 mL) almond or other nondairy milk
- 3/4 cup (175 mL) soft tofu
- Juice and finely grated peel of 1 lemon
- 1/4 tsp (1 mL) freshly ground black pepper
- 3/4 lb (175 mL) vegan pasta noodles such as spaghettini, fettuccine, or rotini
- 1/2 cup (125 mL) sugar snap peas, trimmed
- 1/4 cup (60 mL) sweet peas, fresh or frozen, thawed
- 1/4 cup (60 mL) minced parsley
- 2 Tbsp (30 mL) minced fresh basil
- Crushed dried chilies, optional
- Soak nuts in cold water for at least 2 hours or up to 8 hours. Rinse and drain.
Nutrition
Per serving:
- calories509
- protein16g
- fat16g
- saturated fat3g
- trans fat0g
- carbohydrates75g
- sugars7g
- fibre4g
- sodium319mg
Directions
01
In food processor, make vegan parmesan. Combine soaked nuts, 3 Tbsp (45 mL) nutritional yeast, salt, and 1 smashed and minced garlic clove. Whirl until coarse crumbs. Transfer to an airtight container and refrigerate until ready to use. Can be refrigerated for a couple of days.
02
In large frying pan, heat oil. Add shallots and 2 smashed and minced garlic cloves and sauteu0301 over medium heat until soft. Transfer to high-speed blender along with milk, tofu, 4 Tbsp (60 mL) nutritional yeast, lemon juice, and pepper. Whirl at high speed until smooth and creamy. Set aside.
03
In large saucepan with boiling salted water, cook pasta just until al dente, about 8 minutes. About 1 minute before the end of boiling pasta, add snap peas and sweet peas. Return to boil. Then immediately remove from heat; drain pasta and peas, reserving 1/2 cup (125 mL) liquid. Return pasta and peas to pan and stir in creamy tofu sauce. Add a little of the hot boiling water if needed for more creaminess. Add a little more salt, to taste, if you wish.
04
Serve in heated bowls and sprinkle with vegan parmesan, remaining grated lemon peel, minced parsley, and basil. Add crushed chilies, if you wish.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
