I’ve been on a bit of a chickpea kick lately. Ever since creating Chickpea Cheese Sauce (for you readers asking for a nut-free cheese sauce), I’ve been so excited by the possibilities. What other delicious, low fat, high fiber sauces might I whip up with the help of the mighty little chickpea? This 5-Minute Chickpea Alfredo Sauce is a luscious, much healthier alternative to the infamous cream sauce I always wanted to love, but couldn’t.
Why I love this Alfredo pasta sauce
I say ‘infamous’ because in the past, I've had a love-hate relationship with Alfredo sauce. I’d see it on a restaurant menu , but if I dared order it, I’d feel sick before I got halfway through my meal. My palate said yes, but my body said UMMM, THAT’S A HARD NO.
So, I’m loving this 5-minute vegan Alfredo sauce. Not only is it lightening quick to make, it's a delicious, satisfying alternative to the super-unhealthy traditional dish. This Alfredo leaves me feeling ‘light’ enough to take the dog on a long, post dinner walk--even if I eat a heaping portion.
There are plenty of vegan Alfredo sauces out there, so what makes this one different? I love the idea of using veggies to make Alfredo sauce (I’ve seen versions with cauliflower, potatoes, etc.), but this one requires practically no cooking.
And it’s uber healthy since chickpeas--along with other beans and legumes--are life promoting foods we should be eating every single day. (In fact, according to Dr. Greger’s Daily Dozen, we should get 3 servings.)
How to make Alfredo sauce with chickpeas
At just 5 minutes give or take to prepare, it’s about the quickest dinner recipe I can imagine other than slapping some avocado and beans on toast. Your healthy, homemade sauce will be finished long before you can get your pasta water boiling.
You basically toss 7 ingredients into a blender, pulse for a couple of minutes until creamy, and pour it into a pan to gently cook the garlic a bit. In a pinch you could even skip this step and just throw the sauce from the blender right onto your pasta if you don’t mind your garlic hot and raw. (Don’t skip cooking if you make the white wine version—you need to cook off the alcohol.)
How to make vegan Alfredo pasta sauce with no cashews
A good cashew sauce is so welcome when you’re vegan, unless of course you have a nut allergy or have to watch your fat intake closely. In that case, a low fat, nut free sauce like this one can feel like a gift from the heavens. And we should all be watching our overall fat intake. (I shoot for 10% max.)
Ever since I started making chickpea sauces, I find I’m eating fewer nut cheeses and nut sauces. I feel like I get that same creamy fix and a similar mouthfeel, in an even healthier way. Chickpea sauces are kind of becoming my 'every day' sauces.
How to make vegan Alfredo sauce without nutritional yeast
While I dig nutritional yeast and use it in many of my recipes, I skipped it here. Some of you love it, but others are not fans or have allergies. Omitting the nutritional yeast in this recipe keeps the sauce closer in color to a traditional Alfredo sauce. Plus, I wanted to let the garlic really come through in this sauce, rather than give it a cheesy flavor.
What to eat with this sauce
This sauce would be wonderful over veggies like steamed broccoli or cauliflower, or a baked potato for example. I could see this creamy chickpea Alfredo sauce in a casserole or as a white sauce for a tasty vegan pizza, too.
Of course, the obvious and traditional choice is pasta. I especially love a nice wide, flat fettuccine like a brown rice or lentil pasta. I like to top mine with lots of freshly ground black pepper, maybe a bit of Italian seasoning or parsley, and some crushed red pepper flakes.
More often that not, I’ll toss several big handfuls of chopped greens into the pot, Florentine style. I can hardly think of an easier way to get your daily beans AND greens.
If you like this whole food plant-based recipe, you might also like:
5-Minute Chickpea Alfredo Sauce
Ingredients
- 2 cups chickpeas 1 15 ounce can, drained & LIQUID RESERVED
- 1 ½ cups plain unsweetened plant milk adjust for desired thickness
- 2-4 cloves garlic
- ¼ cup lemon juice about 1 large lemon
- 2 tablespoons white miso paste
- ½ teaspoons garlic powder
- ½ teaspoons onion powder
- Pink Himalayan salt, to taste
- Optional: 2-4 tablespoons nutritional yeast
- Optional: substitute ½ cup vegan dry white wine for ½ cup of the plant milk
Instructions
- Place all of the ingredients EXCEPT THE RESERVED CHICKPEA LIQUID in a high speed blender and process on high speed until thoroughly blended, about 20-30 seconds.
- Add a little of the reserved chickpea liquid ('aquafaba') to thin the sauce if needed. Taste and adjust seasonings.
- Gently cook the sauce for a few minutes to combine the flavors, cook the garlic, and cook off the alcohol if using wine.
Nutrition (approximate)
Cleo
Sounds amazing. Grateful to have stumbled upon your blog - Can’t wait to make a healthy alfredo!
Elizabeth Shah
Hi, and welcome! Hope you enjoy it 🙂
amanda johnson
delicious! I did'nt have miso so I substituted with tamari. Very good, will make again.
Elizabeth Shah
Thanks so much Amanda! This recipe is pretty versatile.
Emily
This is truly a fantastic recipe! In the time it takes for my water to boil and the pasta to cook, I can put this sauce together in my Vitamix and sauté mushrooms with onions to serve on top of the pasta. My family loves this recipe. Thank you!
Elizabeth Shah
Yay!!! So happy to hear it's a hit with your family, Emily.
Grayson
Do you happen to know how much each serving size is? It says it serves 8 but I just want to make sure I’m portioning this correctly since I’m counting calories. It looks delicious!
Elizabeth Shah
Hi Grayson, If memory serves, this makes approximately 3 cups. (Sorry, I don't always measure the final result!) But if you want to be sure about the calories, just check the total cups at the end, and divide into 8 servings. Enjoy!
Mimi
Hello! I am wanting to try this recipe out, but I have red miso paste in my fridge right now, not white. Is that an ok substitute? Does the miso amount need to be adjusted if it's red?
Thanks!!
Elizabeth Shah
Hi Mimi, I have not tried this with red miso. Red miso does have a stronger taste, so it might make sense to add a little at a time. Or you could skip it altogether if you'd like. Good luck!
Alesha Whitaker
This looks great! I am making a vegan pink vodka sauce to make with some pasta. The recipe I am following calls for cashew cream but I have no cashews and do not want to go to the store during this quarantine... I do have chickpeas! How do you think your Alfredo sauce would work being added to a tomato based sauce for added creaminess?
Elizabeth Shah
Hi Alesha, I think it would work great! The texture will be different of course, but I say go for it! 🙂
Becky
I made this omitting the nutritional yeast and used 4 garlic cloves. Sadly the garlic was overwhelming so I added 2 tablespoons of nutritional yeast and the garlic is still overwhelming. So I added another 1/2 teaspoon of onion powder and more nutritional yeast, garlic is still overwhelming. It's like eating raw garlic. Any suggestions of what I can do to get rid of the garlic? I was thinking I may need to make another batch without the garlic cloves and mixing it with the other batch to see if that would help but I wanted to get your opinion first. Thanks!
Elizabeth Shah
Hi Becky! First, how much garlic did you use? Not to insult, but i've occasionally heard of people confusing cloves for heads. If indeed you used the 2-4 cloves the recipe calls for, you could try 1) simmering the sauce for awhile. This will cook the garlic and eliminate any raw taste. And/or 2) doubling the recipe, but not adding anymore garlic. Hope this helps!
Becky
I used 4 cloves not heads. I did make a second batch without the cloves and powder. Still tasted the same. I didn't cook it. I had someone else taste it and they liked it. Since I'm not a big garlic fan, that is more than likely the problem. I'm not giving up! I will make this recipe again leaving out the cloves and only use the amount of garlic powder called for and let you know how it turns out.
Elizabeth Shah
Hi Becky, Sorry, had to ask about the cloves vs heads! Alfredo is a garlicky sauce by nature, but if you're not a big garlic fan, by all means, a bit of the powder should probably do ya! More of a cream sauce, but just as good. Best, Elizabeth
Dianna L Grose
I had cannellini beans in my pantry and used them. It came out great! Thank you for the recipe!
Elizabeth Shah
Hi Dianna, So happy to hear that! These days more than ever, we definitely have to improvise. Some of my best recipes start as experiments! You're most welcome for the recipe and thanks so much for letting me know how your version turned out. 🙂
Ashley
Thanks so much for the idea of using chickpeas as a cream sauce base. I love it that this is low-fat and WFPB. I think I'll have to play with this a bit since mine came out watery and mostly tasted like chickpeas. I followed the recipe exactly (white wine version without nutritional yeast or vegan parmesan) and still had to add cornstarch (to thicken things up enough to stick to the noodles) and a lot of pepper, salt, thyme, and extra garlic powder (to decrease the chickpea flavor). With the cornstarch and spices, the thickness was really nice and made a hearty meal.
Elizabeth Shah
Hi Ashley, I'm not sure why your sauce came out watery. I've made this and my other chickpea sauces many times, and if anything, I usually have to thin them out a bit. When you added the wine did you decrease the plant milk accordingly? If not that could be the issue. Also, it could be the brand of chickpeas--they're not all the same. If you don't think either of these could be the issue, perhaps start with less plant milk and add more as you go to your desired consistency. Hope you give it another go and it turns out thicker next time!
Yo
Does it thicken more with cooking? I have tried 2 brands and both are watery. Is it as thick as it will be before cooking?
Flavor was amazing!
Elizabeth Shah
Hmm, did you drain the chickpeas before using them? You do save the liquid, but only use enough to thin the sauce. But yes, it will thicken with cooking. Glad you enjoyed the flavor!
Deborah
Hi, I have tried almost every alfredo/cheeze sauce. All have fallen short, I remember what the real thing tastes like. This recipe turned out simply so tasty! I had a bit more garlic than necessary (4 big cloves) and forgot the nooch. OMG!!!!! I wanted to drink it! Thank you for this. I will be using it on a very regular basis ?
Elizabeth Shah
Hi Deborah, Thanks so much for your review! I'm so glad you like this Alfredo sauce and have found a new 'go-to.' Life is too short to live without a good vegan cheese or Alfredo sauce. 🙂
Heather
Will this work without miso? I cannot eat any soy products.
Elizabeth Shah
Hi Heather, I recommend replacing the miso with a little tahini and low sodium tamari or soy sauce.
Nancy Ratcliff
How much of each do you recommend using in place of the miso?
Elizabeth Shah
Hi Nancy, I assume you're wondering about substituting some tahini and low sodium soy sauce or tamari for the miso? In that case, I'd recommend 1 tablespoon of tahini (or up to 2 if you enjoy the flavor of tahini) and 1 teaspoon of soy sauce or tamari.
Alice Holtin
There is a chickpea miso, which I use exclusively.
Elizabeth Shah
Hi Heather, I haven't seen chickpea miso in my local stores, but will be on the lookout for it next time I shop. Thanks for the tip!
JoAnn M Lakes
Try coconut aminos or Braggs Aminos since they aren't made with soy. Soy sauce and tamari, are both made with soy.
Qweenie
Hi Heather,
You can use white miso which is made with chickpeas instead of soy. It's the only miso I use. It tastes great! I purchase it from Whole Foods.
Janell
This Alfredo sauce is amazing!!! Didn’t change a thing, I am so excited for our pasta dinner tonight!!
elizabeth
Hi Janell, Thanks so much for your feedback! So happy you like this recipe. Bon appetit!
bilberryelf
Yum! I need to try this :3 You writing about your past relationship with alfredo sauce brings me right back to my pre-vegan days, where I too would order it in restaurants repeatedly (I remember one time on a visit to Berlin in particular) albeit with quite some time in between but time and again feel so sick after just a few bites! This one seems right up my alley though, so I'm so grateful to you for sharing it 🙂 Wishing you a lovely day <3
elizabeth
Indeed, those were what I call my 'not-so-healthy-vegetarian' days. It's obvious to me now (and I know is to you as well) that our bodies are simply not built to digest all of that cream and butter! It's even worse when you're traveling, isn't it? So glad we've both seen the light. 🙂 Take care Mattis, and thanks for stopping by! <3
Claudia
Why use both garlic and garlic powder?
elizabeth
Even though they're both garlic, they have slightly different flavors and intensities, and a I like the combo here. Of course you can easily skip one and still get a great result--in this case, I'd go with the fresh garlic and omit the powdered if that's your preference.
Cat
What is a good substitute for the Miso paste? Cant wait ti try this!
elizabeth
Hi Cat, There's no exact substitute, but if you don't have an issue with adding a little fat, I'd recommend some tahini and low sodium tamari or soy sauce. Hope you like it!
James Strange
The sauce sounds great. Love that you left out the nutritional yeast ( can not have it).
elizabeth
Hello James! Thanks for your comment. I love the stuff myself, but realize not everyone can eat it. It seems so important to find myriad ways to build flavor in food as well, since we either don't always like or can't eat the same things. So I try to mix it up, you know? Have a lovely evening.
Monika
Thank you for this wonderful recipe. I have ICP and must follow a LOW fat diet. Recently my doctor suggested a plant based way of life, and I love it, but it seems so many recipes use nuts and I can't have the fat. This is great!! I put it on edamame noodles and no one knew any different. Keep the chickpea recipes coming...
elizabeth
Hi Monika, So happy to hear that this sauce fits your dietary needs. I hear from quite a few people who are restricting fats, nuts, yeast, etc. so I'm working to create more recipes and/or adaptations. I love plant-based food, and would hate to have anyone be left out of this wonderful way or eating. I especially love hearing that someone is enjoying a recipe I just shared that same day! Thanks for sharing, and no worries, the mighty chickpea and I are very good friends. 🙂 Best wishes.