Esta cauliflower pasta is a simple, healthy, wholesome, high-protein dinner recipe that you can make in menos de 30 minutos and that can meal prep a whole week of delicious meals loaded with over 26 grams of protein per serving!
Quando eu faço o meu preparação semanal de refeições, where I included this week my Pudim de chia rico em proteínas, Salada vegana rica em proteínas e Barras perfeitas, 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 Macarrão vegano com brócolis, but rather a high-protein option all with natural ingredients. One portion of this pasta recipe brings over 26 grams of protein!
Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!
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Massa de couve-flor
Ingredientes
- 5 copos Couve-flor
- 1 ¼ xícara Leite De Soja
- ½ colher de chá sal
- ¼ colher de chá Pepper
- ½ xícara Estoque de vegetais
- 1 pequeno Cebola - fatiado
- ¼ xícara Levedura nutricional
- 2 colheres de sopa Azeite
- 2 Dentes de alho
- 17 onças Macarrão - cru
- ½ xícara Cajus Crus - sem sal
Instruções
- 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.
Nutrição
Ingredientes e Substituições
- Couve-flor – 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.
- Leite 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.
- Estoque de vegetais – You can use veggie stock or a seasoning cube in water.
- Cebola – You can use either yellow onions or shallots, they are the fancier version.
- Levedura nutricional – Nutritional yeast brings many nutrients, including Vitamin B12, and a slight cheesy taste. You can skip it if you don’t have any.
- Azeite – I like to use my local extra-virgin olive oil, but feel free to use any oil you like.
- Macarrão – All pasta work for this recipe, take the one you love.
- Castanha de caju – 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.
Funcionou exatamente como está escrito, obrigado!