Cauliflower Cream Recipe (Vegan, Oil-Free)
Light, creamy cauliflower cream sauce with fewer calories than traditional cream sauces. Vegan, oil-free, and full of flavor.
Servings: 3 servings
Calories: 125kcal
Equipment
- Blender
- Saucepan
Ingredients
- 3 cups cauliflower florets (about one medium head, or 300 grams)
- 3 cloves garlic
- 1 cup artichoke hearts drained, preferably packed in water
- 3 tablespoons nutritional yeast
- 1 teaspoon stone-ground mustard or Dijon
- ½ teaspoon onion powder
- ¼ teaspoon freshly ground black pepper
- ½ cup unsweetened nondairy milk or vegetable broth, plus more as needed
- 1 ½ tablespoons white miso or to taste
- 2 tablespoons water for dissolving the miso
- ¼ cup chopped fresh parsley
- 2 tablespoons chopped fresh dill optional
- 2 tablespoons chopped fresh chives or scallions optional
- ½ teaspoon lemon zest about one small lemon
- 2 tablespoons fresh lemon juice about one small lemon
Instructions
- Cut the Cauliflower. Cut the cauliflower into evenly sized, medium-sized florets so they steam at the same rate.
- Steam the Cauliflower. Steam for about 10 to 12 minutes, until very tender—it should mash easily with a fork. Optional: Add the garlic during the final 5 minutes to mellow its flavor. Drain well so excess water doesn’t thin the cauliflower cream sauce.
- Blend the Cauliflower Cream Sauce. Transfer the cauliflower and garlic to a blender. Add the artichoke hearts, nutritional yeast, mustard, onion powder, black pepper, and nondairy milk or broth. Blend until completely smooth, adding more liquid only as needed for a thick but pourable sauce.
- Warm the Cauliflower Cream Sauce. Pour the blended sauce into a large skillet and warm over medium-low heat, stirring occasionally. Add a splash of water or broth if needed to loosen the sauce.
- Dissolve the Miso. In a small bowl, stir the miso with the water until smooth.
- Finish Off the Heat. Remove the skillet from the stove and let cool slightly. Stir in the fresh herbs, lemon zest, lemon juice, and dissolved miso to taste.
Video
Notes
- Consistency: Keep the sauce thick for pizza or baked potatoes. Thin with a little nondairy milk, broth, or pasta water for pasta.
- Smooth texture: Steam the cauliflower until very tender and blend thoroughly before adding extra liquid.
- Fresh finish: Add lemon, herbs, and miso after warming. If using miso with live cultures, remember that a very hot sauce can reduce their survival even off the heat.
- Nut-free: Use vegetable broth or a nut-free nondairy milk.
- Gluten-free: Choose gluten-free miso and check the mustard and broth labels.
Nutrition
Calories: 125kcal | Carbohydrates: 20g | Protein: 11g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 210mg | Potassium: 779mg | Fiber: 8g | Sugar: 3g | Calcium: 111mg | Iron: 2mg
