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This vegan pasta makes a light and refreshing Spring meal.
Unlike its cream-based counterparts, this sauce gets its creaminess from pureed cauliflower, along with a boost of nutrients like vitamin C, vitamin K, folate, and vitamin B6. Paired with a touch of tart lemon juice, freshly ground black pepper, and tender asparagus, I can’t get enough of this refreshing combination. For those of you watching your fat intake, this vegetable-based sauce is also incredibly low in fat and calories!
You could serve this creamy sauce over any noodle you like. I used a quinoa-based pasta for a heartier meal, but I think it would also work over vegetable “noodles” made using a spiralizer. You could easily add in any other veggies you like, too!
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Creamy Lemon & Asparagus Pasta (Vegan)
Serves 2-4
Adapted from Creamy Cauliflower Alfredo
Ingredients:
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2 teaspoons coconut oil, divided
3 cloves garlic, minced
1 pound cauliflower florets
1 cup water
1/3 cup almond milk (or more water)
3 tablespoons fresh lemon juice
1 1/2 teaspoons sea salt
Freshly ground black pepper
1/2 yellow onion, chopped
1 bunch asparagus, woody ends removed and cut into 1-inch pieces
1 pound gluten-free pasta, or a vegetable-based noodle of your choice
Directions:
Prepare the pasta according to the package directions and set aside.
To prepare the creamy lemon sauce, melt 1 teaspoon of coconut oil in large pot (with a lid) over medium heat and sauté the garlic until fragrant, about 1 minute. Add in the cauliflower florets and 1 cup of water, and bring it to a boil. Cover the pot with a lid and reduce the heat to a simmer, steaming the cauliflower until it’s very tender, about 10 to 15 minutes. Once the cauliflower is easily pierced with a fork, transfer the contents of the pot to a blender (including the liquid) and add in the almond milk, lemon juice, sea salt, and black pepper, to taste. Carefully blend the sauce until silky smooth, being careful to cover the vent of the blender lid with a dish towel, to help release the steam pressure. Set aside.
In the same large pot, melt the other teaspoon of coconut oil over medium heat and sauté the onion for 5 minutes. Add in the asparagus, and continue sautéing until tender, about 8-10 more minutes. Add in the cooked pasta and pour the creamy cauliflower sauce into the pot, stirring well to combine. Season the pasta with additional salt and pepper, if needed, and serve warm.
Ingredients
- 2 teaspoons coconut oil , divided
- 3 cloves garlic , minced
- 1 pound cauliflower florets
- 1 cup water
- 1/3 cup almond milk (or more water)
- 3 tablespoons fresh lemon juice
- 1 1/2 teaspoons sea salt
- Freshly ground black pepper
- 1/2 yellow onion , chopped
- 1 bunch asparagus , woody ends removed and cut into 1-inch pieces
- 1 pound gluten-free pasta
Instructions
- Prepare the pasta according to the package directions and set aside.
- To prepare the creamy lemon sauce, melt 1 teaspoon of coconut oil in large pot (with a lid) over medium heat and sauté the garlic until fragrant, about 1 minute. Add in the cauliflower florets and 1 cup of water, and bring it to a boil. Cover the pot with a lid and reduce the heat to a simmer, steaming the cauliflower until it's very tender, about 10 to 15 minutes. Once the cauliflower is easily pierced with a fork, transfer the contents of the pot to a blender (including the liquid) and add in the almond milk, lemon juice, sea salt, and black pepper, to taste. Carefully blend the sauce until silky smooth, being careful to cover the vent of the blender lid with a dish towel, to help release the steam pressure. Set aside.
- In the same large pot, melt the other teaspoon of coconut oil over medium heat and sauté the onion for 5 minutes. Add in the asparagus, and continue sautéing until tender, about 8-10 more minutes. Add in the cooked pasta and pour the creamy cauliflower sauce into the pot, stirring well to combine. Season the pasta with additional salt and pepper, if needed, and serve warm.
Nutrition
Per Serving: Calories: 489, Fat: 8g, Carbohydrates: 96g, Fiber: 10g, Protein: 13g
Enjoy!
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Reader Feedback: What’s your favorite pasta dish?
I was afraid to make this for the kids. I thought they would be able to taste the cauliflower. I just made the sauce, and you cannot taste the cauliflower. Wow! It is so creamy just like a fattening Alfredo sauce. The lemon adds a wonderful flavor. I know my kds will enjoy this. Thanks, Megan!
I can’t wait to try this tonight! We like the TJ brown rice/quinoa. It seems to have the closest texture to the real deal than many others. Thank you so much for all of the lovely recipes you provide. I cook more from your website than any other! 🙂
Best,
Lauren Rodgers
About how much cauliflower equals a lb? Whole head?
I usually find cauliflower heads that are 2.5 lbs at the store, so after I remove the leaves and thick stem, one pound is about a half head of cauliflower.
Hi, Which Quinoa pasta do you use? Thanks.
I tried a new one from Trader Joe’s– I believe it was a blend of quinoa and brown rice.
Are you concerned at all about the high levels of arsenic in brown rice? I was using that pasta as well but i was concerned about it for my little ones; 4,3 and 1.
I would be concerned about it if my family ate brown rice products very often, but I can’t even remember the last time we ate brown rice before this pasta night. We probably only eat it 3-4 times a year, so it’s not that big of a concern for me. However, I would be cautious of eating brown rice too often, and I didn’t feed it to my son (he’s only 19 months, and we won’t be introducing grains until he has all of his molars). I think as long as you take care to diversify your diet and minimize your exposure, it’s fine to enjoy brown rice every now and then.
Most rice with that contains arsenic is grown in former cotton fields. Rice grown in California is pretty safe to eat. Lundberg is a safe choice
Yum, going to try this tonight, I already know that I’ll love it! Merci!
I made this last night. Turned out amazing. I added parsley and lemon zest at the end. Perfect creamy pasta thats healthy.
Perfect timing! I have wanted to make a vegetable based sauce for pasta (other than tomato) but with the warmer weather I didn’t want anything that felt heavy. This looks fabulous!
I can’t believe you achieved creme taste in purified cauliflower, that’s amazing. In my 8 week challenge, I’m challenging myself to eat less calories, I eat like 4000 a day I realized (I’m really active but still). Low in both fat and calories, I’m so happy, can’t wait to try.
This looks awesome!
I love meat balls – i now make then with courgette pasta but it is still a favourite!