I’ve always loved finding ways to make comfort food healthier, and this spelt pasta with cauliflower sauce is a game-changer. It’s creamy, satisfying, and packed with nutrients, but you’d never guess it’s made with steamed cauliflower instead of heavy cream. The best part? It’s surprisingly simple to whip up, even on a busy weeknight. If you’re curious about how to turn humble ingredients into something this delicious, you’re in for a treat.
What You’ll Love About This Recipe
This Spelt Pasta With Cauliflower Sauce**** is a wholesome, flavorful dish that’s both nutritious and easy to prepare.
- Healthy Twist: Made with spelt pasta and a creamy cauliflower sauce, it’s a lighter alternative to traditional pasta dishes.
- Versatile: Perfect for a quick weeknight dinner or a cozy weekend meal.
- Nutrient-Packed: Loaded with vitamins and fiber, thanks to the cauliflower and whole-grain spelt.
Recipe
Spelt pasta with cauliflower sauce is a wholesome and nutritious dish that combines the nutty flavor of spelt with a creamy, vegetable-based sauce. This recipe is perfect for those seeking a healthier alternative to traditional pasta dishes, offering a rich, satisfying meal that’s easy to prepare.
Ingredients:
- 8 oz spelt pasta
- 1 medium cauliflower, cut into florets
- 2 cloves garlic, minced
- 1 cup vegetable broth
- 1/2 cup unsweetened almond milk (or any plant-based milk)
- 2 tbsp olive oil
- 1/4 cup nutritional yeast (optional, for a cheesy flavor)
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions:
- Cook the spelt pasta according to package instructions. Drain and set aside.
- In a large pot, steam the cauliflower florets until tender, about 8-10 minutes.
- In a blender or food processor, combine the steamed cauliflower, garlic, vegetable broth, almond milk, olive oil, and nutritional yeast. Blend until smooth and creamy.
- Season the sauce with salt and pepper to taste.
- Toss the cooked spelt pasta with the cauliflower sauce until well coated.
- Serve hot, garnished with fresh parsley or basil.
Notes:
- For a thicker sauce, reduce the amount of vegetable broth.
- Add roasted vegetables or protein like chickpeas for extra texture and flavor.
Time:
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Serving: 4
Calories: Approximately 300 per serving
Cuisine: Italian-inspired, Vegan
Equipment
To prepare this spelt pasta with cauliflower sauce, you’ll need a few essential kitchen tools. Gather the following equipment to guarantee a smooth cooking process:
- Large pot for boiling pasta
- Medium saucepan for making the sauce
- Blender or food processor for blending the cauliflower sauce
- Colander for draining pasta
- Cutting board and knife for chopping ingredients
- Measuring cups and spoons for accurate ingredient portions
- Wooden spoon or spatula for stirring
Nutrition
Spelt pasta with cauliflower sauce is a nutritious and wholesome dish that combines the benefits of whole grains and vegetables. This recipe is packed with essential nutrients, making it a healthy choice for any meal.
- High in fiber from spelt pasta and cauliflower
- Rich in vitamins C and K from cauliflower
- Provides plant-based protein from spelt
- Low in calories and fat, ideal for weight management
- Contains antioxidants that support overall health
What to Serve With This Recipe
I love thinking about how to round out this spelt pasta dish, and garlic bread always feels like the perfect match. A fresh green salad or roasted veggies on the side can balance the richness, and don’t forget a slice of crusty artisan bread to soak up that creamy sauce. A drizzle of herb-infused olive oil on top adds a finishing touch that’s simple but totally elevates the meal.
Garlic Bread Pairing
A warm, golden slice of garlic bread is the perfect companion to this spelt pasta with cauliflower sauce. I love experimenting with garlic bread variations to match the dish’s creamy texture—try adding fresh herbs like parsley or thyme for a bright kick. For rich flavor combinations, I sometimes mix in grated Parmesan or chili flakes. It’s simple, comforting, and brings the meal together in the best way.
Fresh Green Salad
After enjoying the garlic bread, a fresh green salad is the next revitalizing addition to this meal. I love tossing crisp lettuce, spinach, and arugula with fresh ingredients like cucumbers, cherry tomatoes, and red onions. A simple vinaigrette or lemon dressing brings it all together. The flavor combinations balance the creamy pasta perfectly, adding a invigorating crunch that makes the meal feel complete. It’s light, bright, and just what I need.
Roasted Vegetables Side
Roasting vegetables brings out their natural sweetness and adds a delicious depth to any meal. I love how the roasted vegetable benefits include enhanced flavor and a tender, caramelized texture. By mastering perfect roasting techniques—like cutting veggies evenly, tossing them with oil, and seasoning well—you’ll get great results every time. Try pairing roasted carrots, Brussels sprouts, or zucchini with this spelt pasta; it’s a match made in flavor heaven!
Crusty Artisan Bread
While roasted veggies are a fantastic side, sometimes I’m in the mood for something a little heartier to go with my spelt pasta. That’s when I turn to crusty artisan bread, made with love through artisan baking and careful bread fermentation. The crisp crust and soft, chewy inside make it perfect for soaking up the cauliflower sauce. It’s simple, satisfying, and feels like a warm hug on the plate.
Herb-Infused Olive Oil
A drizzle of herb-infused olive oil can turn this spelt pasta dish into something extra special. I love experimenting with herb varieties like rosemary, thyme, or basil, depending on my mood. For oil selection, I always go for a good-quality extra virgin olive oil—it’s smoother and richer. Letting the herbs steep in the oil for a few hours adds so much flavor. Try it, you’ll see!
Frequently Asked Questions
Can I Use Regular Pasta Instead of Spelt Pasta?
I’d use traditional pasta if I didn’t have spelt, but I’d remember spelt nutrition offers more fiber and protein. Traditional pasta still works; it’ll just change the dish’s texture and nutritional profile slightly.
Is This Recipe Suitable for a Gluten-Free Diet?
If you’re looking for gluten free ingredients, spelt’s a no-go—it’s packed with gluten. Swap it with spelt alternatives like rice pasta or chickpea noodles, and you’re golden for a gluten-free feast!
How Long Does the Cauliflower Sauce Last in the Fridge?
I’d say cauliflower sauce lasts about 3-4 days in the fridge if stored properly. For the best cauliflower shelf life, I always use airtight containers. Storage tips include keeping it cold and avoiding cross-contamination.
Can I Freeze the Cauliflower Sauce?
I’ve found that freezing sauces like cauliflower sauce works well. Just store it in an airtight container or freezer bag, leaving some space for expansion. It’ll keep for up to 3 months without losing flavor.
Is This Recipe Vegan or Dairy-Free?
Like a puzzle missing a piece, I’m curious if this recipe fits my diet. It’s vegan if you use vegan alternatives like plant-based milk, and it’s dairy-free with dairy-free options, making it versatile for different needs.
