Vegan silken tofu and cauliflower Alfredo pasta is proof positive of the versatility of this beloved cruciferous vegetable, but what’s even more convincing is the creamy texture. Vegan Alfredo sauce made with a tofu and cauliflower base is simple and surprisingly luscious.
I’ve made a vegan version of Alfredo sauce only with cauliflower, and I’ve made it just with silken tofu. Using both at once is a winning combo — the silky tofu gives the sauce smoothness and heft, and the cauliflower gives it a subtle, secret veggie goodness.
So do away with butter- and dairy-filled pasta and Alfredo and give this skinny and somewhat sneaky version a try. Since it’s kind of a cousin to mac and cheese (minus the cheese), it might just be the thing for kids and picky eaters of all ages.
About silken tofu
Silken tofu is available in 14- to 16-ounce tubs or 12.3 ounce aseptic cartons. I like to keep a few of the latter on hand at all times, as they’re shelf stable. They can be kept in the pantry for quite a long time — up to a year. Look for a best-used-by-date on the carton.
Soft and smooth, silken tofu ideal to puree and use as a base for soups, dips, and sauces. It also makes wonderfully creamy dessert puddings and pie fillings. See lots more ways to use it in Silken Tofu Recipes — Savory & Sweet.
Photos by Hannah Kaminsky, Bittersweetblog.com.
More cauliflower dishes for you to enjoy
- 75+ Cauliflower Recipes — Flavorful & Versatile
- Everything Vegan Cauliflower Buffalo Bites
- Hot and Cool Buffalo Cauliflower Chickpea Salad
- Indian-Spiced Cauliflower and Chickpea Stew
Vegan Silken Tofu and Cauliflower Alfredo Pasta
Do away with dairy and give this skinny and somewhat sneaky silken tofu and cauliflower Alfredo pasta a try!
Ingredients
- 1 pound pasta, any short, chunky shape
- 1 tablespoon olive oil or vegan butter
- 1 medium onion, chopped
- 2 to 3 cloves garlic, finely chopped
- 12.3-ounce container silken tofu
- 3 heaping cups small cauliflower florets, steamed (or use frozen, thawed)
- 1/2 cup unsweetened plant-based milk
- 1/4 cup nutritional yeast
- Salt and freshly ground pepper to taste
- 1 1/2 cups frozen green peas, thawed, optional
Instructions
- Cook the pasta according to package directions until al dente, then drain. Transfer back to the cooking pot.
- Meanwhile, heat the oil in a medium-size skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until both are golden.
- Transfer the onion mixture to a food processor or blender along with the tofu, cauliflower, plant-based milk, and optional nutritional yeast. Process until smoothly blended.
- Pour the sauce into the cooking pot with the cooked pasta. It might seem like there’s a whole lot more sauce than what you need, but use it all — it absorbs into the pasta in no time.
- Add the optional peas, then stir together and heat gently to warm the sauce, stirring often. Season with salt and pepper. This sauce is, admittedly, on the mild side so you’ll need to salt judiciously to boost the flavor.
- Let the pasta stand off the heat for 5 minutes or so to absorb the sauce, then serve.
Notes
Variations: Top the pasta with steamed greens or asparagus, cut into 1-inch pieces. Omit the peas or keep them — the more green, the better!
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 278Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 95mgCarbohydrates: 38gFiber: 7gSugar: 5gProtein: 15g
Nutrition data is always an estimate depending on program used to calculate and exact products used. This is given for informational purposes only and accuracy cannot be guaranteed.
Here are lots more recipes for vegan pasta and noodles.
I made a double batch of cauliflower-tofu Alfredo and
It was absolutely delicious. I added a tablespoon of white miso to the double batch. My husband and son, who are not vegans, liked it as well!
Thank you, Cathy — adding white miso is such a brilliant idea, since this otherwise mild dish relies on salt for flavor. If you don’t mind, I’ll add it as an option in the recipe!
How/where can I see more reviews??
Of course! My son asked me to make a batch of this sauce to use as a dip for tortilla chips. It’s so versatile!
What a great idea, a kind of white vegan queso! I’ll have to try that.
Any thoughts on using the silken tofu on the shelf vs. the refrigerated kind? Thank you! Cannot wait to try this!
Jess, I think either would work. I’ve done it with both; the refrigerated kind is a little more in volume (14 ounces vs. 12.3 ounces), so you’d wind up with a little extra sauce. If its seems too much, you can save a little for another purpose, like topping potatoes!