Healthy Meal Prep
Vegan Alfredo with Veggies

Vegan Alfredo with Veggies


Just a few ingredient swaps can make creamy Alfredo pasta dishes heart healthy. This made-over version cuts sodium and saturated fat, and boosts fiber to give your heart a little more love.


  • ⅓ cup unsalted raw cashews
  • 2 tablespoons olive oil, divided
  • 2 cups sliced button mushrooms
  • ½ (16 ounce) package whole grain spaghetti
  • ½ cup frozen peas and carrots
  • 2 cups fresh spinach
  • 1 ¼ cups water
  • ¼ cup all-purpose flour
  • 1 tablespoon lemon juice
  • 2 cloves garlic
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper, or more to taste
  • 1 teaspoon lemon zest, or to taste


  1. Put cashews in a small bowl; add enough boiling water to cover. Let stand, covered, for 20 minutes. Drain, rinse, and drain again.
  2. Heat 1 tablespoon oil in a large skillet over medium heat; add mushrooms and cook, stirring occasionally, until browned, about 5 minutes.
  3. Meanwhile, bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally, until tender yet firm to the bite, about 12 minutes, adding peas and carrots in the last minute of cooking. Drain. Return pasta mixture to the pot. Add mushrooms and spinach; cook over low heat, stirring frequently, until spinach is wilted.
  4. Whisk 1 1/4 cups water and flour together in a small saucepan until smooth. Simmer over medium heat, stirring frequently, until golden and pourable, about 3 minutes.
  5. Transfer flour mixture to a blender; add soaked cashews, lemon juice, garlic, salt, 1/4 teaspoon pepper, and remaining 1 tablespoon oil. Blend until smooth.
  6. Serve sauce over pasta mixture, sprinkled with additional pepper and lemon zest.

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Vegan Alfredo with Veggies

Servings Per Recipe: 4
Calories: 376.1
% Daily Value *
protein: 28 %
carbohydrates: 19 %
dietary fiber: 38 %
fat: 20 %
saturated fat: 10 %
vitamin a iu: 64 %
niacin equivalents: 61 %
vitamin b6: 16 %
vitamin c: 17 %
folate: 23 %
calcium: 5 %
iron: 19 %
magnesium: 37 %
potassium: 12 %
sodium: 11 %
thiamin: 43 %
calories from fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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