Nicole MacPherson: Meatless Mummy Con Carne


Unbelievably Healthy Creamy Alfredo Pasta



I absolutely love pasta. Pasta Night happens weekly at my house, and it is one of my favourite nights of the week. For one thing, pasta is quick and easy to prepare, and for another, everyone in my family loves it. You just cannot get better than that!

I admit that I normally lean towards tomato-based sauces, but every once in a while I crave something creamy and decadent. This sauce tastes creamy and decadent without the cream and without the decadence. It's a very healthy alternative to traditional Alfredo sauces. Because I like to up my vegetable intake, I've added roasted zucchini and sundried tomatoes, but this is optional. Peas, roasted cauliflower, oven-roasted cherry tomatoes, or roasted red peppers would all be delicious as well - or you could just serve the pasta as-is. 

The sauce can be made ahead of time and re-heated, for those hectic weeknights when everyone needs to be several places at once and you have a crying toddler hanging on your leg. Pasta Night for the win!


For the sauce
1 cup potatoes, peeled and cubed
1/4 cup almond, soy, or dairy milk
2 tablespoons olive oil
1 teaspoon salt
1 1/2 teaspoon lemon juice
2 tablespoons nutritional yeast
1 clove garlic, minced
1/4 teaspoon onion powder
For the pasta and vegetables
4 cups uncooked pasta
1/2 cup sundried tomatoes, sliced
2 medium zucchini, cut lengthwise and sliced into 1/4 inch pieces
2 teaspoons olive oil
1/2 teaspoon each sea salt and cracked black pepper
1 teaspoon garlic powder


  In a medium saucepan, cover potatoes with water and bring to a boil. Simmer for approximately 40 minutes, or until potatoes are very tender. Drain.

  Place the potatoes along with almond milk, olive oil, salt, lemon juice, nutritional yeast, garlic, and onion powder in a blender or food processor until very smooth and creamy. 

  Return to the saucepan and keep warm until ready to use.

  MAKE-AHEAD: store in the refrigerator and then heat the sauce when ready to use, over medium-low heat.

  Prepare pasta according to package directions. 

  Toss prepared pasta with creamy Alfredo sauce, roasted zucchini (see below), and sundried tomatoes. Enjoy!

  Note: this sauce goes well with many different vegetables - roasted cauliflower, peas, oven-roasted cherry tomatoes, or roasted red peppers are all delicious additions.

Optional Roasted Zucchini Addition:

  Preheat oven to 425 degrees.

  Toss zucchini slices in olive oil and spread onto a baking sheet. Sprinkle with salt, pepper, and garlic powder. Roast in the oven for 20-25 minutes.

 Want more easy pasta recipes? Try my Weeknight Time Saver: Pasta With Tomato and Basil, my Creamy Avocado Linguine, or my Lemon Basil Pasta