Indulge in a low fat alfredo sauce recipe for your vegetables with no fat by pureeing cannellini beans. They have the perfect texture, though any white bean could be used. Drizzle your creamy white bean sauce over some slow-cooked green vegetables for optimal digestion. This is one of those healthy vegan recipes that can be used over and over again with different combinations of vegetables.

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Light Alfredo Sauce Recipe

Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Main Dish
Cuisine: Italian
Servings: 2 large servings
Author: Heather Nicholds

Ingredients

  • 1 onion, diced
  • 1 tsp olive oil
  • 1/2 eggplant, diced
  • 1 zucchini, diced
  • 4 cup kale, chopped
  • 1 1/2 cup cannellini beans, cooked or canned
  • 1/2 cup water
  • 1/4 onion
  • 1 Tbsp nutritional yeast
  • 1 tsp nutmeg
  • pinch sea salt, to taste

Instructions

  • Heat a large pan to medium, add the olive oil and stir the onions to coat. Allow them to cook until they are just slightly soft. Add the eggplant next, stirring to mix it in with the diced onion. Allow the eggplant a few minutes on the heat before adding the zucchini. Once the zucchini is added and slightly softened, sprinkle a few teaspoons of sea salt over the pan, stir, and cover.
  • While the vegetables are cooking (about 20 min), make the bean sauce. Rinse and drain the beans. Start with the beans in a blender with enough water to come up halfway to the level of the beans. Blend until smooth, adding water as necessary, then add the 1/4 onion and blend again. Add the yeast, nutmeg and salt and blend one last time. Taste for flavoring, then allow the sauce to sit while the vegetables finish cooking to let the flavors enter the beans.
  • When the vegetables have cooked to become very soft, add the chopped kale to the pan and stir through. Recover with the lid for a few minutes, until the kale has wilted. Pour the bean sauce over the vegetables, and stir to mix.
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Nutrition

Calories: 296kcal | Carbohydrates: 54g | Protein: 16g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 233mg | Potassium: 1517mg | Fiber: 19g | Sugar: 11g | Vitamin A: 21000IU | Vitamin C: 277.2mg | Calcium: 330mg | Iron: 4.7mg