Dairy-free, Gluten-free, Grain-Free, Kid-Friendly, Nut-free, Soy-free, Sugar-Free, Vegan 7
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I hope you guys are in need of an easy, protein-packed meal idea because this white bean alfredo recipe delivers!
- It’s made with minimal, pantry ingredients.
- It comes together in less than 20 minutes.
- Depending on the pasta you use, each serving packs up to 20 grams of plant-based protein.
- White Beans- This is the main ingredient for our “alfredo” which gives the sauce a nice punch of iron, protein and antioxidants.You’ll see in my photos that I used great northern white beans but you could also use navy beans or cannellini beans. Disclaimer: I wouldn’t recommend substituting any other type of beans (such as chickpeas or black beans) because it would likely change the texture and flavor of the sauce.
- Extra Virgin Olive Oil-I consider this ingredient essential as a little bit of fat goes a long way for the “mouth feel” of the sauce. You could leave it out if you’re wanting it to be oil-free but the texture will be less creamy and overall it will feel less satiating.
- Shallot-I chose to go with shallot over onion because we don’t need a ton for this recipe (most onions will be too big) and shallots tend to pack in more flavor, in my personal opinion. But if you can’t find shallots, feel free to sub equal amounts of finely chopped onion.
- Garlic-Fresh garlic makes a world of difference for the sauce so it’s definitely worth peeling and chopping some for this recipe. If you’re in a pinch you could also get away with garlic powder. I would start with 1/2 teaspoon then taste test (after blending) and add more, if desired.
- Vegetable Broth-Better Than Bouillonis my go-to because it tastes so much better than any other store-bought broth I’ve tried.
- Lemon Juice-You can do fresh squeezed lemon juice or the jarred kind you can store in your fridge for weeks on end.
- Nutritional Yeast- Just a few tablespoons of nutritional yeast give the sauce a savory, umami flavor without the need for adding cheese. You could skip it but the sauce will likely taste bland without it.
- Sauté the shallot and garlic in olive oil.
- Add everything, along with the cooked shallot, garlic and oil, to a blender and blend until smooth.
While I have only tested this using a Vitamix, my suspicion is that a regular blender would do a sufficient job breaking the beans down into a smooth and creamy sauce. A NutriBullet is also a great economical choice that works just as good as the Vitamix, in small batches.
The sauce is a great source of protein but using legume-based pasta and adding vegetables like peas or spinach are great ways to increase the protein of this meal. I also like to serve a meatless chicken filet (Quorn is my favorite at the moment) on top which brings the entire meal to 30 grams of plant-based protein.
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Print Recipe
5 from 2 votes
White Bean Alfredo Sauce
Made with simple pantry ingredients, this creamy alfredo sauce comes together is less than 20 minutes!
Prep Time10 minutes mins
Cook Time10 minutes mins
Total Time20 minutes mins
Servings: 4
Ingredients
- 2 tablespoons extra virgin olive oil
- ½ cup chopped shallot, about 3-4 shallots, depending on size
- 1 tablespoon minced garlic, about 3 garlic cloves, depending on size
- ¼-½ cup vegetable broth
- 15 ounce can white beans, drained (such as great northern, navy, or cannellini)
- 3 tablespoons lemon juice
- 2 tablespoons nutritional yeast
- salt & pepper , to taste (I like about ½ teaspoon of each)
- 8 ounces red lentil spaghetti , or pasta of choice
Instructions
In a medium size pot, warm the olive oil over medium heat. Add the shallot and cook for a few minutes, until soft. Add the garlic then remove the pot from heat. Allow the garlic to cook, stirring intermittently, as the pot cools.
To the blender, add the drained beans, cooked shallot/garlic, ¼ cup of broth, lemon juice, and nutritional yeast. Blend until smooth and creamy. *The texture should be thick but easily pourable. If it's too thick, add remaining broth until desired texture is achieved.* Taste test and add salt & pepper as desired.
In the same pot, bring water to a boil and cook pasta as directed on package. Strain cooked pasta for just a second then immediately return to the pot so that there is a trace amount of pasta water left. The starches in the remaining cooking water will create an even creamer sauce. Add the sauce to the pot with the cooked pasta and stir until evenly coated. Serve warm and enjoy!
Notes
leftovers can be stored in an airtight container in the refrigerator for up to 1 week
Nutrition
Calories: 367kcal, Carbohydrates: 58g, Protein: 20g, Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 124mg, Potassium: 577mg, Fiber: 14g, Sugar: 6g, Vitamin A: 32IU, Vitamin C: 5mg, Calcium: 122mg, Iron: 9mg
Course: dinner
Cuisine: American
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
by Sarah on February 10, 2023 // Pasta, Quick Meals, Recipes
7 Comments »
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7 comments -
Giovonne — February 13, 2023 @ 4:13 pm Reply
This was such a delicious and easy weeknight meal! I tossed it with peas and lentil spaghetti for a high-protein vegan dinner.
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Sarah — February 14, 2023 @ 1:49 pm Reply
Yay! So glad you liked it. Thank you for the review. :)
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Valerie — February 20, 2023 @ 10:01 am Reply
Will make this again. Filling, tasty and full of protein. Also, easy to make. I did not have frozen peas so I used frozen mushrooms and asparagus.
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Sarah — February 21, 2023 @ 1:51 pm Reply
Thank you so much for leaving a review!
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Sandra — April 25, 2023 @ 11:33 am Reply
Do you think I could use white kidney beans. It looks like an amazing recipe.
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Sarah — April 25, 2023 @ 2:45 pm Reply
I”ve never tried white kidney beans but it seems like it should work! So long as your blender is able to break them down and the flavor is somewhat neutral.
-
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Leave a Reply
Giovonne — February 13, 2023 @ 4:13 pm Reply
This was such a delicious and easy weeknight meal! I tossed it with peas and lentil spaghetti for a high-protein vegan dinner.
-
Sarah — February 14, 2023 @ 1:49 pm Reply
Yay! So glad you liked it. Thank you for the review. :)
Valerie — February 20, 2023 @ 10:01 am Reply
Will make this again. Filling, tasty and full of protein. Also, easy to make. I did not have frozen peas so I used frozen mushrooms and asparagus.
-
Sarah — February 21, 2023 @ 1:51 pm Reply
Thank you so much for leaving a review!
Sandra — April 25, 2023 @ 11:33 am Reply
Do you think I could use white kidney beans. It looks like an amazing recipe.
-
Sarah — April 25, 2023 @ 2:45 pm Reply
I”ve never tried white kidney beans but it seems like it should work! So long as your blender is able to break them down and the flavor is somewhat neutral.
Pingback: This One Simple Thing Will Save You Money & Time in the Kitchen! – eat healthy, stay wealthy
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