Ingredients
⅓ cup unsalted raw cashews
Boiling water
12 ounce dried whole grain or brown rice fettuccine
1 cup chopped fresh asparagus
2 cup lightly packed fresh spinach or arugula
½ cup frozen peas, slightly thawed
1 ¼ cup water
¼ cup garbanzo bean (chickpea) flour
1 tablespoon lemon juice
2 teaspoon olive oil
2 cloves garlic, minced
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 tablespoon snipped fresh basil and/or parsley (optional)
Shaved Parmesan cheese (optional)
Instructions
In a small bowl combine cashews and enough boiling water to cover. Let stand, covered, 20 minutes; drain. Rinse and drain again. Meanwhile, cook pasta according to package directions, adding asparagus the last 3 minutes and spinach and peas the last 1 minute; drain.
In a small saucepan whisk together 1 1/4 cups water and flour until smooth (mixture may be a bit foamy). Cook and stir over medium heat just until bubbly.
For sauce, in a blender combine soaked cashews, flour mixture, and next five ingredients (through pepper). Cover and pulse several times, then blend 5 minutes or until smooth. If desired, stir in basil and/or parsley.
Transfer pasta mixture to a serving dish. Drizzle with sauce; toss to coat. Sprinkle with additional black pepper and, if desired, cheese.
Key Points About Ingredients:
- Garbanzo bean (chickpea) flour is a powerhouse ingredient that adds plant-based protein and a subtle nutty flavor while naturally thickening the Alfredo sauce without any dairy.
- Raw cashews soaked in boiling water become incredibly creamy when blended, forming the rich, velvety base of the sauce that mimics traditional Alfredo texture.
- Whole grain or brown rice fettuccine boosts the fiber content significantly compared to refined pasta, helping keep you fuller for longer and supporting digestive health.
- Fresh asparagus is a spring superfood loaded with folate, vitamins K and C, and prebiotic fiber that feeds beneficial gut bacteria.
- Frozen peas are a convenient and nutritious addition, delivering plant-based protein, vitamin K, and natural sweetness to balance the savory sauce.
Key Nutritional Insights:
- Each serving provides an estimated 13–15 grams of plant-based protein, coming from the combination of chickpea flour, cashews, whole grain pasta, and peas — making this a surprisingly protein-rich meatless meal.
- The cashew-based sauce delivers heart-healthy monounsaturated and polyunsaturated fats in place of the saturated fats found in traditional butter-and-cream Alfredo sauces.
- With roughly 7–8 grams of dietary fiber per serving from the whole grain pasta, chickpea flour, asparagus, and peas, this dish supports healthy digestion and steady blood sugar levels.
- This recipe is naturally dairy-free and can be made gluten-free by choosing brown rice fettuccine, making it accessible for guests with common dietary restrictions.
- The combination of spinach, asparagus, and peas contributes meaningful amounts of vitamins A, C, and K, as well as folate, supporting immune function, bone health, and cell regeneration.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories410
- Standard DV% Daily Value*
- Total Fat11 g72 g15.28%
- Saturated Fat2 g20 g10%
- Trans Fat0 g
- Polyunsaturated Fat2.5 g
- Monounsaturated Fat5.5 g
- Cholesterol0 mg300 mg0%
- Sodium210 mg2300 mg9.13%
- Total Carbohydrate65 g275 g23.64%
- Dietary Fiber8 g28 g28.57%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein14 g50 g28%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium70 mg1300 mg5.38%
- Iron4 mg18 mg22.22%
- Potassium480 mg4700 mg10.21%
- Vitamin A1800 mcg900 mcg200%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K55 mcg120 mcg45.83%
- Vitamin B1 (Thiamin)0.4 mg1.2 mg33.33%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)3.5 mg16 mg21.88%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate90 mcg400 mcg22.5%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)0.6 mg5 mg12%
- Choline35 mg550 mg6.36%
- Phosphorus280 mg1250 mg22.4%
- Iodine2 mcg150 mcg1.33%
- Magnesium75 mg420 mg17.86%
- Zinc2 mg11 mg18.18%
- Selenium28 mcg55 mcg50.91%
- Copper0.5 mg0.9 mg55.56%
- Manganese1.8 mg2.3 mg78.26%
- Chromium8 mcg35 mcg22.86%
- Molybdenum55 mcg45 mcg122.22%
- Chloride120 mg2300 mg5.22%
