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Lauren Caris Cooks

Vegan recipes & lifestyle

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Creamy Vegan Pasta Sauce {Video}

15th June 2016 Mains

This delicious creamy vegan pasta sauce is made using cauliflower as a base. It’s light, full of flavour and absolutely perfect for a lightened up pasta sauce!

Pasta sauces are too often heavy, stodgy and too rich. By swapping out cauliflower as the main ingredient you get a sauce that is just as creamy and delicious, with none of the stodginess and about half the calories! It’s when simple ingredients are combined in a more creative way that special things happen. Plus, I just LOVE cauliflower, remember these roasted cauliflower tacos? *hearteyes*.

This delicious creamy vegan pasta sauce is made using cauliflower as a base. It's light, full of flavour and absolutely perfect for a lightened up pasta sauce!

Vegetables and fruits are the most amazing foods on this planet, they are nature’s prepackaged goodness, ready for you to enjoy in a million different ways. The diversity of flavours and textures in this food group is absolutely incredible. You can recreate any dish you can think of using plant based foods. Additionally, by using cauliflower as the base for this creamy vegan pasta sauce, you also get the benefit of all the nutrients the cauliflower has to offer, without all the nasties the regular dairy version has.

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Print Recipe
Creamy Vegan Pasta Sauce {Video} Yum
This delicious creamy vegan pasta sauce is made using cauliflower as a base. It's light, full of flavour and absolutely perfect for a lightened up pasta sauce!
This delicious creamy vegan pasta sauce is made using cauliflower as a base. It's light, full of flavour and absolutely perfect for a lightened up pasta sauce!
Course Main Dish
Cuisine Vegan
Servings
people
Ingredients
  • 1 head Cauliflower
  • 1/2 White Onion
  • 1 clove garlic
  • 1 tsp Onion Powder
  • 1 cup Vegetable Stock
  • pinch salt and pepper to taste
  • Pasta of your choice
  • 1 cup Cherry Tomatoes
  • 2 handfuls Baby Spinach
Course Main Dish
Cuisine Vegan
Servings
people
Ingredients
  • 1 head Cauliflower
  • 1/2 White Onion
  • 1 clove garlic
  • 1 tsp Onion Powder
  • 1 cup Vegetable Stock
  • pinch salt and pepper to taste
  • Pasta of your choice
  • 1 cup Cherry Tomatoes
  • 2 handfuls Baby Spinach
This delicious creamy vegan pasta sauce is made using cauliflower as a base. It's light, full of flavour and absolutely perfect for a lightened up pasta sauce!
Instructions
  1. Cut the cauliflower into florets and steam for 15-20 minutes until soft. Steam the stalk as well as this works just as well in the sauce.
  2. While that is steaming, roughly dice the onion and saute for a couple of minutes until soft. Mince the garlic clove and add this to the pan with the onion and continue to cook for another couple of minutes. Put aside until the cauliflower is ready.
  3. Add the cauliflower, onion and garlic mixture, onion powder, vegetable stock and salt and pepper to a blender, and blend on high for a couple of minutes until completely smooth. Taste and adjust the seasoning if you want to.
  4. Cook the pasta and saute the cherry tomates in a pan. Add the cooked pasta, sauce and spinach to the cherry tomatoes and cook until the spinach is wilted and everything is warm through.
Recipe Notes

Serve immediately. Sauce can be stored in an airtight container in the fridge for up to 3 days.

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The Easy, Delicious, Vegan e-book is a vegan recipe book by Lauren Caris Cooks

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About Lauren Caris

Lauren is the author and chef of the vegan food blog, Lauren Caris Cooks. She is passionate about showing people just how awesome vegan food can be with simple, delicious recipes and vegan lifestyle tips.

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  1. Amber says

    28th July 2016 at 4:53 am

    The flavour was ok but my sauce did not turn out like that and it like blended with my pasta

    Reply
    • Lauren Caris says

      28th July 2016 at 9:46 am

      Hi Amber, sorry to hear the texture didn’t turn out great for you! I always like to cook my pasta a bit al dente to keep some bite in it, that might help it stay more prominent. Thanks for the feedback!

      Reply
  2. Puja Darshan says

    26th July 2016 at 9:58 pm

    sounds healthy and delicious…Thinking of making this at the weekend ready for the week ahead! :)

    Reply
  3. Alida @ Simply Delicious says

    22nd June 2016 at 11:58 am

    This looks great! I love using cauliflower to create creaminess without actually using dairy.

    Reply
    • Lauren Caris says

      23rd June 2016 at 12:37 pm

      It’s great isn’t it!

      Reply
  4. Lili @ Travelling oven says

    15th June 2016 at 6:41 pm

    Love the video Lauren, well done! I’ve never tried cauliflower sauce before and since I can’t eat regular cream, this one is definitely going on “to do” list, thank you! :-)

    Reply
    • Lauren Caris says

      15th June 2016 at 9:33 pm

      Perfect! It’s definitely a great option if you need something with no cream. I’ve also heard soaked cashew’s make a great al fredo sauce, so maybe that’s one to try as well :)

      Reply
Read more about Lauren Caris Cooks

Hi I'm Lauren! I'm here to show you how simple, delicious and amazing a vegan lifestyle can be!

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My Vegan Story. Read all about my journey to veganism through the years
The Easy, Delicious, Vegan e-book is a vegan recipe book by Lauren Caris Cooks

Get your FREE copy now!

Comprehensive guide to veganism + 7 free, exclusive recipes!

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