Low Sodium Cauliflower Linguine
Transform your pasta night with this flavorful and heart-healthy Low Sodium Cauliflower Linguine recipe! Packed with wholesome ingredients like tender steamed cauliflower, whole wheat linguine, and aromatic garlic, this dish delivers creamy indulgence without relying on added salt. The velvety cauliflower sauce, enriched with nutritional yeast and a splash of lemon juice, creates a luscious coating that’s both dairy-free and plant-based. Finished with a sprinkle of fresh parsley and zesty lemon zest, each bite bursts with vibrant flavors while staying light on sodium. Perfect for busy weeknights, this meal comes together in just 35 minutes and serves 4, making it an ideal choice for those seeking a delicious and nutritious pasta alternative. Indulge guilt-free in a dish that’s as comforting as it is health-conscious!
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Recipe Information
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
Instructions
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.
While the pasta is cooking, steam the cauliflower florets in a steamer basket over boiling water until tender, about 8-10 minutes.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
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.
Drain the linguine and return it to the pot. Pour the cauliflower sauce over the linguine and toss to coat the pasta evenly.
Serve the cauliflower linguine hot, garnished with fresh parsley and lemon zest. Adjust seasoning if desired.
Nutrition Facts
Calories |
1647 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 202 mg | 9% | |
| Total Carbohydrate | 289.4 g | 105% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 17.6 g | ||
| Protein | 64.6 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 337 mg | 26% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 3022 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
