Creamy Cauliflower and Hemp Seed Pasta Sauce

Posted by Tatiana Crichton on

This dairy-free and nut-free sauce is low in fat, high in protein and is super creamy! 

It's a great way to sneak in some extra veggies while still keeping the creamy texture of an alfredo sauce. Another awesome thing I love about this recipe is that you can literally add any veggies you have in your fridge or even swap out the pasta for a carb free option like zucchini noodles. 

Our hulled hemp seeds are so easy to blend up into sauces for added protein and those omega-3 fatty acids! 


Alfredo Sauce: 

  • 1/2 head of cauliflower, roughly chopped 
  • 1 large potato, chopped into cubes 
  • 1 brown onion, thinly sliced 
  • 2-4 garlic cloves, peeled
  • 1/2 cup Pure Delight Hemp Seeds
  • 2 Tablespoons soy sauce 
  • 1 Tablespoon lemon juice
  • 1/2 cup nutritional yeast (optional) 


  • 250g fettuccini (or any other pasta you prefer) 
  • 1/2 head of broccoli 
  •  500g mushrooms, sliced 
  • 1/2 cup frozen peas
  • 1 Tablespoon olive oil 
  • salt and pepper to taste 
  • 2 Tablespoons Pure Delight Hemp Seeds


To prepare the creamy cauliflower sauce, place the chopped cauliflower, potato and garlic cloves into a pot of boiling water and cook until soft. While this is cooking, sauté the onions until golden brown. Once the potato, cauliflower and garlic is done cooking, reserve about 1-2 cups of the cooking liquid and drain the rest. Set cooked vegetables aside to cool. Place the cauliflower, potato, garlic, onion, Pure Delight Hemp Seeds, soy sauce, lemon juice, nutritional yeast and about 1 cup of the reserved cooking water into a blender and blend on high. Add more of the reserved water as needed until the sauce is smooth. Taste sauce and adjust seasoning if needed. 

To prepare the pasta, start by cooking the fettuccini in a pot of boiling water. Cut broccoli into florets and steam until cooked. While these are cooking, put the oil in a fry pan and start sautéing the mushroom. Add the cooked broccoli and the frozen peas to the fry pan and sauté for 1 minute before adding the alfredo sauce. let sauce thicken for 1-2 minutes before stirring through the cooked pasta. Add salt and pepper to taste and garnish with hemp seeds. 

Enjoy x