White Pasta Sauce

Most pasta has a high glycemic load (meaning it shoots up your blood sugar levels), is high in calories, and lacks good-for-you nutrients. Fortunately, there are some decent pasta products that have more to offer.

One brand we recommend is Tolerant Their pasta is made out of lentils, beans and other whole foods. The Tolerant pasta works well with this sauce recipe!

Most grocery stores have whole grain pasta that is a better choice that your typical pasta. You can also find pasta made out of beans and lentils. You’ll know it’s a good choice when the only ingredient is “lentils” or “black beans.”

Whenever eating pasta, no matter the brand, be cognizant of your portion sizes. Make sure your plate is also full of color veggies or include a big side salad.

Oil-Free Creamy White Pasta Sauce

A plant-based, oil-free, flavorful and versatile white sauce that can be enjoyed over pasta, veggies, grains, and much more!

4.34 from 3 votes

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Course: Sauce

Cuisine: American

Diet: Low Fat, Vegan, Vegetarian

Keyword: Oil-Free Sauce, White Sauce

Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Servings: 4

Calories: 199kcal

Equipment

• Sauce Pan
• Food Processor

Ingredients

• 2 Tbsp vegetable broth or water
• 6-8 cloves garlic crushed and sliced
• 1/2 tsp red pepper flakes optional
• 2 tsp oregano dried
• 1 15 oz. can great northern beans drained and rinsed
• 1/4 tsp salt or to taste
• 1 cup water
• 1/4 cup raw cashews soaked for 5 minutes in hot water, then drained
• 1/4 cup nutritional yeast

Instructions

• Heat the broth or water in a large saucepan over medium-high heat. Add the garlic and stir-fry until it begins to turn blonde and is fragrant.
• Add the red pepper flakes, oregano and salt and stir-fry for a minute.
• Add the beans and a cup of water. Let the mixture come to a boil. Lower heat to a simmer and let the beans cook with the garlic and oregano for about 10 minutes.
• Transfer the bean mixture to a blender or food processor, add soaked cashews and nutritional yeast, and blend until smooth. Add water as needed to reach desired consistency.
• Pour the sauce over cooked pasta. 
• For extra flavor, color and nutrients, dice and saute peppers, onions, and spinach to top off the dish. 

Notes

For a cheesier flavor, stir in 1-2 tablespoons of nutritional yeast after removing sauce from heat. 

Nutrition

Calories: 199kcal | Carbohydrates: 30g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Sodium: 157mg | Potassium: 587mg | Fiber: 9g | Sugar: 1g | Vitamin A: 93IU | Vitamin C: 3mg | Calcium: 107mg | Iron: 4mg

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Adapted from Holy Cow Vegan Recipes