Low Sodium Cauliflower Linguine
Transform your pasta night with this vibrant Low Sodium Cauliflower Linguine, a healthy twist on a comforting classic. Featuring tender whole wheat linguine tossed in a velvety, dairy-free cauliflower sauce, this recipe is ideal for those seeking a low-sodium meal without sacrificing flavor. The sauce, made by blending steamed cauliflower with garlic, unsalted vegetable broth, and a dash of nutritional yeast, delivers creaminess with a boost of plant-based nutrients. Brightened with fresh parsley, zesty lemon juice, and lemon zest, each bite is a burst of freshness. Quick and easy, with just 35 minutes from prep to plate, this heart-healthy dish is perfect for busy weeknights or a light dinner that still satisfies.
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Ingredients
- 12 ounces Whole wheat linguine
- 4 cups Cauliflower florets
- 2 tablespoons Olive oil
- 3 units Garlic cloves, minced
- 1 cup Unsalted vegetable broth
- 2 tablespoons Nutritional yeast
- 2 tablespoons Lemon juice
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh parsley, chopped
- 1 teaspoon Lemon zest
Directions
Step 1
Bring a large pot of water to a boil over high heat. Add the whole wheat linguine, and cook according to package instructions until al dente, approximately 9-11 minutes.
Step 2
While the pasta is cooking, steam the cauliflower florets in a steamer basket over boiling water until tender, about 8-10 minutes.
Step 3
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Step 4
Transfer the steamed cauliflower to a blender along with the sautéed garlic, unsalted vegetable broth, nutritional yeast, lemon juice, and black pepper. Blend until smooth and creamy, adjusting the consistency with additional vegetable broth if necessary.
Step 5
Drain the linguine and return it to the pot. Pour the cauliflower sauce over the linguine and toss to coat the pasta evenly.
Step 6
Serve the cauliflower linguine hot, garnished with fresh parsley and lemon zest. Adjust seasoning if desired.
Nutrition Facts
| Serving size | (1148.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1646.7 |
| Total Fat 37.5g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 202.3mg | 0% |
| Total Carbohydrate 289.4g | 0% |
| Dietary Fiber 34.0g | 0% |
| Total Sugars 17.6g | |
| Protein 64.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 337.3mg | 0% |
| Iron 19.3mg | 0% |
| Potassium 3022.2mg | 0% |
Source of Calories