Ce cauliflower pasta is a simple, healthy, wholesome, high-protein dinner recipe that you can make in sous 30 minutes and that can meal prep a whole week of delicious meals loaded with over 26 grams of protein per serving!
When I make my préparation des repas hebdomadaires, where I included this week my Pouding de chia riche en protéines, Salade végétalienne riche en protéines et Barres parfaites, I always try to come up with something yummy and filling for dinner. So this week, I made pasta. Not just regular pasta like my Pâtes végétaliennes au brocoli, but rather a high-protein option all with natural ingredients. One portion of this pasta recipe brings over 26 grams of protein!
La recette complète se trouve juste en dessous, mais ne manquez pas tous mes conseils plus bas, y compris les substitutions d'ingrédients, mes astuces de cuisine et les photos étape par étape !
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Pâtes au chou-fleur
Ingrédients
- 5 tasses Choufleur
- 1 ¼ tasse Lait de soja
- ½ cuillère à café Le sel
- ¼ cuillère à café Piment
- ½ tasse Bouillon de légumes
- 1 petit L'oignon - tranchées
- ¼ tasse Levure nutritionnelle
- 2 Cuillères à soupe Huile d'olive
- 2 Gousses d'ail
- 17 onces Pâtes - non cuit
- ½ tasse Noix de cajou brutes - non salé
Instructions de Pose et d'Entretien
- Cook the cauliflower until fork-tender. It takes 12-14 minutes. Drain it and let it cool for 15 minutes.
- In a non-stick saucepan, warm olive oil, add onion and garlic and cook until golden and fragrant – about 2 minutes.
- Add the soy milk, cashews, vegetable stock, salt, pepper, and yeast. Simmer for 10 minutes, then remove from heat and set aside.
- In a large saucepan, boil water and add the cauliflower florets.
- In a high-speed blender, add the cooled cooked cauliflower florets and the cooled sauce.
- Blend the cauliflower until smooth.
- Pour the sauce over the cooked pasta, stir to combine, and store it in 6 airtight containers for up to 4 days in the fridge.
- Serve with fresh basil, chilli flakes and vegan Parmesan.
Alimentation
Ingrédients et substitutions
- Choufleur – I sometimes struggle to make my kids eat cauliflower, but cooking it and turning it into a sauce makes it completely unnoticeable and it brings a fantastic texture to the pasta. You can also use broccoli here, but the sauce will be green.
- Lait de soja – You can use any plant-based milk, but if you’re chasing proteins, use soy milk. It’s naturally rich in protein and there are even protein-enriched version available with as much as 10g of protein per 100ml.
- Bouillon de légumes – You can use veggie stock or a seasoning cube in water.
- L'oignon – You can use either yellow onions or shallots, they are the fancier version.
- Levure nutritionnelle – Nutritional yeast brings many nutrients, including Vitamin B12, and a slight cheesy taste. You can skip it if you don’t have any.
- Huile d'olive – I like to use my local extra-virgin olive oil, but feel free to use any oil you like.
- Pâtes – All pasta work for this recipe, take the one you love.
- Noix de cajou – Cashew nuts bring a lot of protein and turn the sauce creamy.
How To Make Cauliflower Pasta
This recipe is really easy to make with my recipe card below. For further help, I’ve added the following step-by-step pictures!
Cook the cauliflower until fork tender in boiling water then pour it in a blender when it has cooled down.
Add all the other sauce ingredients to the blender.
Blend the cauliflower cashew sauce until smooth.
Pour the sauce on top of your favorite cooked pasta and serve.
Cela a fonctionné exactement comme écrit, merci !