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Creamy Pumpkin Cauliflower Alfredo

Creamy Pumpkin Cauliflower Alfredo for a Healthy Halloween Treat

Enjoy a deliciously creamy and nutritious Creamy Pumpkin Cauliflower Alfredo, perfect for Halloween gatherings and healthy family dinners.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 350

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can substitute with avocado oil for a different flavor.
  • 1 medium Yellow Onion Shallots can be an alternative for a milder taste.
  • 2 medium Carrots Can use parsnips if preferred.
  • 1 head Cauliflower Any cauliflower works.
  • to taste Salt Adjust based on personal taste.
  • to taste Pepper Adjust based on personal taste.
  • 1 cup Vegetable Broth Chicken broth can be used for extra flavor.
  • 1 cup Pumpkin Puree Canned or fresh pumpkin can be used.
  • 2 tablespoons Salted Butter Can also be substituted with unsalted butter or coconut oil.
  • 1/2 cup Half and Half/Cream Milk or non-dairy alternatives can substitute.
  • 1/2 cup Parmesan Cheese Nutritional yeast can be used for a vegan version.
  • 1 cup Frozen Green Peas Feel free to skip or substitute with spinach.
For the Pasta
  • 8 ounces Black Rice Pasta Noodles Squid Ink Pasta is an alternative; regular pasta works too.

Equipment

  • Skillet
  • pot
  • blender
  • Saucepan

Method
 

Step-by-Step Instructions
  1. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the sliced yellow onion and cook for about 15 minutes, stirring occasionally until the onions are soft and golden brown.
  2. While the onions are caramelizing, bring a pot of water to a boil. Add in the chopped carrots and cook them for around 5-7 minutes until tender. Include the cauliflower florets and cook together until both vegetables are fork-tender. Drain and set aside.
  3. In a blender, combine the caramelized onions, cooked carrots, cauliflower, pumpkin puree, vegetable broth, salt, and pepper. Blend until smooth and creamy.
  4. In a medium saucepan over medium heat, melt 2 tablespoons of salted butter. Gradually stir in your pureed vegetable mixture, cooking until warm. Add half and half or cream to achieve desired consistency.
  5. Once warm, stir in ½ cup of grated Parmesan cheese until melted. Adjust seasoning with salt and pepper.
  6. Serve the sauce over freshly cooked Black Rice Pasta Noodles, topping with frozen green peas for color and nutrition.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 12gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 30mgSodium: 500mgPotassium: 800mgFiber: 8gSugar: 3gVitamin A: 4000IUVitamin C: 30mgCalcium: 250mgIron: 3mg

Notes

This recipe is perfect for busy weeknights and Halloween gatherings, showcasing the flavors of fall with a healthy twist.

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