Bean and cream alfredo sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 189.7
  • Total Fat: 4.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 252.0 mg
  • Total Carbs: 28.6 g
  • Dietary Fiber: 5.9 g
  • Protein: 9.4 g

View full nutritional breakdown of Bean and cream alfredo sauce calories by ingredient
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Vegan alfredo sauce with plenty of protein and very little fat. Vegan alfredo sauce with plenty of protein and very little fat.
Number of Servings: 4


    1 1/2 c canned navy beans or northern beans, drained and rinsed
    1 tbsp extra virgin olive oil
    1 small white onion, finely chopped
    4 garlic cloves, minced
    5 large fresh sage leaves
    1 tbsp lemon juice
    1 c Soy milk
    1 c vegetable stock
    1/4 tsp ground thyme
    sea salt, to taste
    freshly ground black pepper


In a medium saucepan, heat the olive oil over medium heat. Add the onions and cook for about 5 minutes, or until the onions are softened. Add the garlic and cook for 2 more minutes. Add the beans, soy milk, vegetable stock and sage leaves. Bring the mixture to a boil over medium heat, reduce the heat and simmer for 15 minutes. Remove all but one sage leaf and add the lemon juice, thyme and salt and pepper to taste. Remove from heat.

Taking care not to burn yourself, pour the mixture into a blender and blend on high for about a minute until very smooth.

Makes 4 servings. Serve over pasta and steamed vegetables (not included in nutritional count here).

Number of Servings: 4

Recipe submitted by SparkPeople user MEGABOMB.

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Member Ratings For This Recipe

  • Easy enough to make and a great sauce over broccoli. The texture on pasta was quite nice. I will be making this again, soon! I can see the possibilities with chowder! - 12/14/10

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  • My whole family loved this recipe. It was absolutely delicious. I used it as a base for a vegan potato chowder, so combined both chowder and alfredo recipes at the end ... fabulous!! Even my 18 yr old carnivore son loved it ... a true hit. I substituted original flavor almond milk for the soy. - 11/16/10

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