This sauce in this recipe is essentially a half batch of Roasted Garlic Cauliflower Soup. You can make this dish in a snap by making a full soup recipe and freezing it in portions. Defrost in the microwave when you’re ready to make mac and “cheese.” You can use the sauce straight up over pasta, but to make this a more balanced meal, we’ve suggested the hunger-quenching add-ins of beans and kale.
- ½ head garlic
- 2 Tbsp. olive oil, divided
- ½ head cauliflower, chopped
- ½ small yellow onion, diced
- ½ carrot, peeled and diced
- ½ stalk celery, diced
- 1 tsp. smoked paprika (optional)
- ¼ tsp. salt
- 2 cups low-sodium vegetable broth
- ½ (13.5 oz.) can unsweetened, low-fat coconut milk
- 1 Tbsp. nutritional yeast
- 1 lb. small pasta shells
- 2 (15.5 oz.) cans of no-salt-added cannellini beans, drained and rinsed
- 1 bunch kale, stemmed and chopped
- Preheat oven to 400ºF.
- Slice the top off the head of garlic to expose the tips of the clove and cut in half. Lightly drizzle with a teaspoon of olive oil. Wrap the head in aluminum foil.
- Toss the cauliflower with 1 tablespoon of olive oil. Spread the cauliflower in a single layer on a baking sheet. Place the garlic on the same sheet and roast until browned and tender (30 minutes).
- While the cauliflower and garlic roast, heat remaining olive oil in a large pot over medium-high heat. Add onions and cook until translucent (3-5 minutes).
- Add carrots and celery. Cook until celery starts to soften. Add paprika, if using, and salt. Add vegetable broth and bring to a boil.
- When the garlic and cauliflower are done, remove the garlic from the foil and squeeze out the individual cloves. Add cauliflower and garlic to the pot and return to a simmer. Cook until vegetables are soft (10-15 minutes).
- While vegetables soften, cook the pasta according to package directions in a large pot. Before draining, place the kale and beans in a large colander. Pour the hot pasta and water over the kale and beans to heat and drain thoroughly.
- Puree cheese sauce using an immersion blender. Stir in coconut milk and nutritional yeast.
- Stir pasta, beans, and kale into the cheese sauce and heat over medium heat to desired temperature, stirring to minimize sticking (2-3 minutes).
|Amount per serving|
|% Daily Value*|
|Total Fat 6.5g||9%|
|Saturated Fat 2g||10%|
|Trans Fat 0g|
|Polyunsaturated Fat 0.5g|
|Monounsaturated Fat 2.5g|
|Total Carbohydrate 56g||20%|
|Dietary Fiber 6g||21%|
|Total Sugars 3g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 41g|
|Vitamin D 0mcg||0%|
|Vitamin A 88mcg||10%|
|Vitamin C 28.6mg||30%|
|Vitamin E 0.7mg||6%|
|Vitamin K 65.5mcg||50%|
|Vitamin B6 0.4mg||25%|
|Vitamin B12 0.6mcg||20%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
No Salt Added Cannellini Beans (organic White Kidney Beans, Water, Kombu Seaweed), Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Small Pasta Shells (wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Lite Coconut Milk (water, Coconut Milk, Guar Gum (a Natural Emulsifier)), Cauliflower, Kale, Onion, Carrots, Olive Oil, Celery, Garlic, Nutritional Yeast (inactive Dry Yeast, Niacin (b3), Thiamin Hydrochloride (b1), Riboflavin (b2), Pyridoxine Hydrochloride (b6)), Salt.
Bean sauce is already a popular appetizer. Hummus, traditionally made with chickpeas, can be a creamy replacement for sandwich spreads, for pizza sauce, and for roasted veggies. Chickpeas are not your only option, though! Any bean can be turned into a sauce. White beans, like cannelinis, are an excellent mildly flavored bean if you want something that will disappear under the seasonings you're adding. Black beans have an earthiness that makes them work well paired with strong flavors like cilantro, jalapeño, and lime. Red beans, like kidneys and pintos, have a hint of sweetness that plays well with root vegetables like winter squash and sweet potato and warmer spices, like a Jamaican jerk seasoning.