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Healthy Alfredo with plant based meatballs, cashew Alfredo sauce, and a side of roasted broccoli served over pasta.

Meatball Alfredo Recipe

Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
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Prep Time 30 minutes
Cook Time 5 minutes
Total Time 35 minutes
Course sauce
Cuisine American, cajun
Servings 4 servings
Calories 630 kcal

Equipment

  • Small bowl
  • 1 high powered blender like vitamix
  • 1 rubber spatula
  • skillet or pan
  • Tongs
  • strainer
  • measuring cups and spoons

Ingredients
  

  • ⅜ cup raw cashews 1/4 cup and 2 tbsp or 56 grams
  • ¾ cup unsweetened soy milk
  • 1½ tbsp nutritional yeast
  • 1 tbsp lemon juice fresh is best
  • ½ cup onion, chopped
  • 2 cloves garlic, minced
  • ½ tbsp olive oil or algae oil
  • 2 tbsp water for thinning - adjust as needed to reach desired consistency
  • 16 oz plant-based meatballs
  • 12 oz fettuccini

Instructions
 

For The Cashew Alfredo

  • Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
  • Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
  • Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.

Meatball Alfredo Assembly

  • Bake plant-based meatballs on a parchment paper lined sheet pan in a single layer, following package instructions, or pan-fry in a skillet for a crispier texture.
  • Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, per package instructions.
  • Before draining, reserve ½ cup of pasta water to adjust the sauce consistency if needed.
  • Warm this delicious Alfredo sauce in a pan over low heat for 2 to 3 minutes. Toss with pasta, adding reserved pasta water if needed.
  • Stir in meatballs and heat for another 2 to 3 minutes. Serve immediately.

Notes

Sauce Recipe Yield: Approximately 2 cups
Serving Size: ½ cup per serving (yields 4 servings of Cashew Sauce total)
Nutrition facts are estimated and may vary based on ingredients used and portion sizes.

Nutrition

Calories: 630kcalCarbohydrates: 80gProtein: 38gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 71mgSodium: 591mgPotassium: 693mgFiber: 9gSugar: 5gVitamin A: 148IUVitamin C: 3mgCalcium: 155mgIron: 5mg
Keyword sauce
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