Cauliflower makes the most amazing ‘Alfredo’ sauce… without all the fat, cholesterol, sodium and cancer-promoting IGF-1!
Ingredients:
2 medium eggplant, sliced into 1 cm rounds
1 onion, diced
2 cloves garlic, minced
1/2 cup water or low-sodium vegetable stock (can use liquid saved from steaming vegetables or cooking beans)
1 bunch kale, destemmed and finely chopped
1 small red capsicum, seeded and diced
1 cup button mushrooms, sliced
3 small zucchinis, diced
8 olives, finely diced
4 sun-dried tomatoes, finely diced
2 cans no added salt diced tomatoes
2 cups cooked white beans (I used navy beans)
1 tsp dried parsley
1 tsp dried thyme
1 tsp dried basil
1/2 tsp black pepper
1 1/2 tsp paprika
140 g no added salt tomato paste
Cauliflower Alfredo
1 medium cauliflower, cut into florets
1 cup savoury yeast flakes/nutritional yeast
1 tsp onion flakes or Onion and Herb Seasoning (I use this one)
Method:
Preheat oven to 200°C.
Line a large baking sheet with baking paper. Lay eggplant rounds on baking sheet and bake for 15 minutes, then flip and bake for another 10 minutes or until tender. Set aside.
Meanwhile, place a large, heavy-based sauce pan over high heat, and when it reaches the ‘mercury ball stage’ (i.e. water flicked into the pan forms little balls that roll around the surface before evaporating), add the diced onion. Sauté vigorously until onion is lightly browned in spots. Add garlic and continue to sauté vigorously for 30 seconds. Turn down heat to medium-high. Deglaze the pan by adding water or low-sodium stock, being careful to pour it into the side of the pan to avoid scalding.
Add kale and capsicum and cook for 5 minutes, covered, stirring occasionally. Add mushrooms, zucchini, olives, sun-dried tomatoes, canned tomatoes, herbs and spices, and simmer, covered for 10 minutes or until vegetables are tender. Stir in tomato paste.
Cauliflower Alfredo
Steam cauliflower florets until tender – about 8-9 minutes.
Transfer to food processor, add remaining ingredients and blend on high speed for 30 seconds or until very smooth.
To assemble, spoon 1/2 the vegetable and bean mixture into a medium sized casserole dish or Pyrex baking dish. Layer 1/2 the eggplant slices over the bean mixture. Repeat with remaining vegetable-bean mixture and eggplant slices. Spread cauliflower Alfredo over the top, and bake at 200°C for 20 minutes or until lightly browned.
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