How to make vegan alfredo pasta

Do you love a classic Italian alfredo?


We all love the classic Italian alfredo sauce, but would love the alfredo with the classic Italian calories.


I have a perfect recipe for you!


This rich and creamy guilt free pasta sauce will have all your Italian lovers questioning what is in the sauce.


I wanted a creamy low-fat dish I could eat and not feel any guilt afterward. This dish is exactly that!


Although this is a low-fat dish, it does not sacrifice the flavor and texture of the traditional alfredo.



  • 1 lb Pasta
  • Cauliflower 1 cup
  • Vegan cream cheese 4 tbsp
  • Lemon juice 1 tsp
  • Miso ½ tsp
  • Garlic powder 1 tsp
  • Onion powder 1 tsp
  • White pepper ½ tsp
  • Salt – a pinch
  • Water ⅓ cup



  • Black pepper
  • Fresh dill



  • Steam cauliflower
  • Boil pasta



  1. Cook pasta as instructed on packet.
  2. Steam cauliflower until fork tender.
  3. Combine all ingredients minus the pasta into blender.
  4. Blend all ingredients until silky smooth.
  5. After draining cooked pasta. Place back into saucepan and add your blended sauce.
  6. Put pan on medium heat and warm through.
  7. Once warm through, place in desired bowl and serve.
  8. Can add any toppings you like.


Nutritional Facts:


Calories – 246.6 kcal

Fat – 78.0 kcal

Carbs – 90.0 kcal

Protein – 78.5 kcal






4-6 people

Low-Fat Vegan Alfredo! @Zimmerman School of Advertising and Mass Communications at USF

Posted by Katie Benfield on Thursday, April 12, 2018

The power of the falafel


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Falafel | Oil-Free and Vegan


Chickpeas? I delicious creamy nutty bean that can be used in so many recipes for vegan cooking.

I love using them in this recipe. They are a great bean to use since they are not too watery when smashed. So, when baking in the oven for an oil-free recipe they crisp up well!

My love for falafels began three years ago when I went to my first veg fest festival. I loved the mixture of the entire experience. The crunchy outside and the warm soft inside was a delicious mixture of textures.

Since then I wanted to create a version that was even healthier for the body with less fat and fewer calories as well.  So, I came up with this recipe that still gives that crispy texture I want from the original recipes.

It is generally paired with a cucumber salad and hummus, all wrapped in a pita bread.

I love the added cheesiness of my falafels compared to the original stand ones.

Falafels, Vegan & Oil-Free

Prep Time: 15 minutes

Cooking Times:  25 minutes

Serves:  6 people


  • One can of chickpeas 15 or 16 oz
  • Oats 1 Cup
  • One Small Red Onion
  • 1 TBSP Fresh Dill
  • 2 TBSP Fresh Cilantro
  • One Lemon (a whole lemon)
  • 2 Cloves of Garlic
  • Salt a pinch
  • Pepper 1 TSP
  • Nutritional Yeast – Nooch (1 TBSP)
  • Cumin – 1 TSP
  • Curry Powder 1 or 2 TSP
  • Onion & Garlic Powder if wanted (1 TSP Each)


  1. Either measure the same amount of a can of chickpeas to your homemade cooked chickpeas or rinse one can of chickpeas really well under cold water.
  2. Chop your entire small onion.
  3. Chop your fresh dill and fresh cilantro.
  4. Into your food processor add all your ingredients (an entire lemon).
  5. Process until mixture forms a dough. May need to stop the food processor and mix once or twice in between.
  6. Line a tray with parchment paper.
  7. Form the mixture into about 1-inch balls and place onto the parchment paper.
  8. Place the tray into a 425-degree F oven.
  9. Cook for 13 minutes. Take them out and flip the falafel balls.
  10. Cook for another 15 minutes.
  11. Take out and let cool for 2 minutes.


Serve & Enjoy!


If either too dry adds more lemon juice or a TSP of water at a time to get a hard dough-like mixture. Or, if too wet add more oats to get soft but firm dough mixture.

You can place the falafels on top of a salad and a packed potato. You can also make falafel tacos and burritos as well. They are a great source of protein and vitamins for the body.

Nutrition: Per Serving | About 2

Calories: 45

Fat: 11.08 g

Carbs:  25-30 g

Protein:  25 g

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