Indulge with this low fat alfredo sauce recipe, knowing that it has virtually no fat at all. Its base is a puree of cannellini (white kidney) beans. Their texture is perfect, and if cannellini are hard to find any white bean could be used. In this healthy vegan recipe, the creamy white bean sauce is drizzled over slow-cooked green vegetables.
Combining beans with green vegetables is optimal for digestion. This recipe can be used over and over again with pasta or different combinations of vegetables (note that although eggplants are definitely purple, they are a non-starchy vegetable so are in the same food combining group as green vegetables.)
This recipe makes enough for 2-3 servings.
Low Fat Alfredo Sauce Recipe Ingredients
Alfredo Sauce
Slow-Cooked Vegetables
Low Fat Alfredo Sauce Recipe Directions
Combining beans with green vegetables is optimal for digestion. This recipe can be used over and over again with pasta or different combinations of vegetables (note that although eggplants are definitely purple, they are a non-starchy vegetable so are in the same food combining group as green vegetables.)
This recipe makes enough for 2-3 servings.
Low Fat Alfredo Sauce Recipe Ingredients
Alfredo Sauce
- 1 ½ cups fully cooked cannellini beans (14-19oz can)
- ½ cup water (approx)
- ¼ of the onion from below
- 1 Tbsp nutritional yeast
- 1/2 tsp nutmeg
- Sea salt, to taste
Slow-Cooked Vegetables
- 1 sweet onion
- 1 tsp olive oil
- ½ eggplant
- 1 zucchini
- 4 stalks of kale
Low Fat Alfredo Sauce Recipe Directions
- Start by preparing the vegetables. Dice the onion, eggplant and zucchini and chop the kale. In a large pan at medium heat, saute the onions in olive oil. Leave them to cook, stirring occasionally, until they are just slightly soft. Next, add the eggplant, and stir it to mix it with the onion. Leave the eggplant on the heat a few minutes before adding the zucchini. Leave the zucchini to soften slightly, sprinkle a pinch of sea salt over the pan, stir, and cover.
- Make the bean sauce while the vegetables are cooking (about 20 min). Put the beans in a food processor or blender with about 1/2 a cup of water. Blend this until smooth, adding the onions and blending again. Once you get the consistency you like with perhaps more water, season with the yeast, nutmeg and salt and blend one last time to mix it all together.
- The vegetables are fully cooked when they become very soft. Once this happens, add the chopped kale to the pan. Stir it through so that it gets some moisture on it, then recover the pan with the lid for a few minutes, so that the kale wilts.
- Serve the vegetables with the alfredo sauce mixed in, or spoon it over top.
To watch a free video of me making this low fat alfredo sauce recipe, so I can show you the exact techniques that will make the perfect alfredo sauce, go to http://www.healthyveganrecipes.net/video/vegetables-with-creamy-bean-sauce Heather Nauta is a registered holistic nutritionist who teaches you how to live a healthy vegan/vegetarian lifestyle, including how to get proper nutrition, enough protein, vitamin b12 and other minerals, and how to make an amazing variety of simple, fast healthy recipes that taste incredible for you and your family.Article Source: http://ezinearticles.com/?expert=Heather_Nauta |
