Cauliflower Cream Sauce Pasta with Peas and Arugula

"Ever want a lightened up version of your favorite creamy pasta sauce. This version contains a secret ingredient (CAULIFLOWER!) that will seriously mistake your taste buds for the real deal. It only looks unhealthy (but tastes so good!)"
-- @thecuttingveg

A Note from Feedfeed

Making a creamy sauce using cauliflower is quick, easy, healthier, and lighter than your regular creamy pasta recipe. Studded with fresh greens, such as sweet peas, and peppery arugula, this makes the perfect vegan spring meal. 

This recipe is featured in our Weekly Meal Planner Email Newsletter. Sign up for it here to have 6 great dinner recipes (along with a full shopping list) delivered to your inbox every Sunday!

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  • Recipe Card
Prep time 10mins
Cook time 5mins
Serves or Makes: 4 servings worth

Recipe Card


  • 1 teaspoons olive oil
  • 1/2 onion
  • 3 cloves crushed garlic
  • pinch red pepper flake
  • 3 cups chopped into florets cauliflower
  • 1 cups vegetable stock or water
  • 1 tablespoons nutritional yeast
  • 1/2 tablespoons fresh lemon juice
  • 1 teaspoon sea salt
  • 1/2 teaspoon soy sauce
  • 8 ounces cooked according to package directions pasta


  • Step 1

    Heat the oil in a medium-sized pot over medium-high heat. Add the onion and let it cook for 3-4 minutes until soft. Add the garlic and red pepper flake and cook for 30 seconds. Add the cauliflower and the vegetable stock or water to the pot, cover with a lid and let the cauliflower steam for 5 minutes, or until you can pierce it easily with a fork.

  • Step 2

    Transfer the cauliflower and other pot contents to a blender and blend until smooth. Add the remaining ingredients (starting with 1 tablespoon of nutritional yeast and 1 teaspoon of salt) and blend again. Taste and add more nutritional yeast and sea salt, if you'd like. Use sauce right away or store it in a glass mason jar until you are ready to use it. When ready, pour sauce into a pan to keep warm. Toss with pasta when ready and serve immediately.

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