3 Ingredient Vegan Mushroom Alfredo Sauce (Video)
To me, there are few things in life as enjoyable as a delicious bowl of pasta. And a delicious bowl of pasta calls for something very important: a scoop of delicious sauce. That’s where Cook & Crumbs mushroom alfredo sauce comes in. It is so creamy, so flavorful, and so decadent, you’ll be shocked that it’s only 3 ingredients and none of them are cheese.
What’s that now? An alfredo sauce with no cheese? No cream? No butter?
Though a man named Alfredo may have never conceived of a vegan version of his sauce many, many years ago, here it is, anyway. I, too, was once skeptical of butter and cream being replaced by cashews, but tasting this mushroom alfredo sauce will ease any concerns. It is SO good.
And for those who can’t or don’t eat dairy, it’s something to be very happy about.
What Is Alfredo Sauce?
Traditionally made with butter and parmesan, alfredo sauce is typically served with pasta as fettuccine alfredo. Historians have several guesses at where Alfredo sauce really originated, but some sources say that in the 1920s, Americans took the dish that Italians loved and simply added loads of cream to it.
Seems likely enough.
Whatever the true source, I had never tried alfredo sauce myself until a trip to the Olive Garden when my family first moved to the U.S. My tastebuds had not acclimated well to American ingredients, but when I tried that first bite of salty, garlicky fettuccine alfredo, well… I was hooked.
At age thirteen I had never learned to cook much, but in later years I would see how easily my mom threw together an alfredo sauce, and I would try it for myself.
How I Discovered Mushroom Alfredo Sauce
It was actually by beautiful chance that a local at my gym handed me a free bag of vegetables one day. (They were handing out vegetables to everyone.) I had definitely been stuck in a rut cooking-wise, and so my brain wondered what to do when I saw two containers of mushrooms.
For whatever reason, mushrooms had not made the cut to be part of my dinner rotations during that time.
What I had been making quite often, though, was cashew milk. Or cashew cream. Or whatever variation of thickness I could devour since I had discovered how good cashews are whether blended in my Nutribullet or Almond Cow.
What had been my hang-up with using only almonds? Cashews make the most amazing, creamy milk with only a splash of water. I had moved away from processed almond milk in my smoothies, instead starting them with cashews and water and then adding additional ingredients after.
But what about savory? Could cashew milk do savory?
The answer was a resounding yes. I scratched my head, threw the mushrooms into a pan with garlic, and topped it with my latest batch of cashew cream.
The results were really shockingly delicious. I had only used three ingredients, and yet this sauce was so, so tasty! The shrooms had the limelight, with strong notes of garlic as a sultry yet firm backdrop. And cashews carried the whole thing!
So I was hooked. And from then on out, this sauce became part of my dinner rotation, now and forevermore.
Health Benefits of Mushroom Alfredo Sauce
Cashews: High in healthy monounsaturated and polyunsaturated fats, eating these nuts is a great way to stay full while supporting your heart and lowering triglycerides. Cashews are also rich in minerals like magnesium and manganese. With all that fat and fiber, they will definitely help any blood sugar spikes if you’re eating your sauce with pasta!
Mushrooms: High in minerals like selenium, potassium, phosphorus and copper, mushrooms make an indulgent and flavorful addition to any mea–whether with other vegetables or as a replacement for meat.
Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. Much like the onion, it lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!
Ingredients for Mushroom Alfredo Sauce
The best part about this mushroom alfredo sauce is that it is ONLY THREE INGREDIENTS. You will not believe it when you taste how good it is, but you read that right. Only three little things:
- Mushrooms
- Cashews
- Garlic
And that’s really it! Of course, you can (and should) toss a little salt and pepper in, but those don’t exactly count, right?
A squeeze of lemon is also completely optional.
Plus whatever you want to eat the sauce on.
I’ve been on a kick with chickpea pasta, but any old noodle will do. This sauce is also super yummy on a steak or some chicken.
How To Make Mushroom Alfredo Sauce
Start by soaking cashews in a bowl of water. This way, they have time to get extra creamy and less grainy while you prep the other ingredients.
While the cashews are soaking, you can (or can not) wash your mushrooms. I know some people don’t, and that’s a personal preference. I guess if you want a little dirt in there then go for it, skip the wash.
Chop the mushrooms into whatever size looks good to eat. I don’t worry too much about mushroom size and uniformity, since they are kind of a difficult food to cut all the same size.
Next, mince the garlic.
Before you cook the garlic, you’ll want the cashew milk ready to go. This way, if you’re in any danger of a pan that’s too hot or leaving the garlic without liquid for too long, you will have the milk ready to save the day.
To make the cashew milk, drain the cashews that have been soaking and discard the soaking water. Add the cashews to a blender with water and blender until creamy–a minute or two is great, the longer your blender can do, the better. (The creamier.)
Warm a little oil in a pan. (I use coconut, but olive oil or avocado oil work well, too.) Then add in the garlic and saute for about 10-30 seconds. You want to release the aroma of the garlic without burning it.
Add the mushrooms to the pan and saute until they are darkened and soft. Then add cashew milk and cook an additional ten minutes for all the flavors to get together (okay, it can be done in five if you’re in a rush).
This next step is optional, but I often use an immersion blender at the end to blend some of the sauce but keep some mushroom pieces intact. This makes the sauce extra creamy while retaining all that umami mushroom flavor.
So good!
Feeling Saucy? If you’re looking for more sauce ideas, try these:
- Healthy, Homemade Marinara Pasta Sauce
- Grown-Up Apple Sauce (Weirdly Good With So Many Dishes)
- Creamy, Dreamy Tzadziki
- Homemade Hummus
- Orange Cranberry Sauce (Any Time of Year)
- Pickled Red Onion (For Literally Anything)
Mushroom Alfredo Sauce
Ingredients
- 2 cups cashews
- 1 cup water
- 24oz baby bella mushrooms (1.5-2lbs)
- 3 garlic cloves
Instructions
- Start by soaking cashews in a bowl of water. This way, they have time to get extra creamy and less grainy while you prep the other ingredients.
- While the cashews are soaking, you can (or can not) wash your mushrooms. I know some people don’t, and that’s a personal preference. I guess if you want a little dirt in there then go for it, skip the wash. But I always do it. I don’t know why you wouldn’t.
- Chop the mushrooms into whatever size looks good to eat. I don’t worry too much about mushroom size and uniformity, since they are kind of a difficult food to cut all the same size.
- Next, mince the garlic.
- Before you cook the garlic, you’ll want the cashew milk ready to go. This way, if you’re in any danger of a pan that’s too hot or leaving the garlic without liquid for too long, you will have the milk ready to save the day.
- To make the cashew milk, drain the cashews that have been soaking and discard the soaking water. Add the cashews to a blender with water and blender until creamy–a minute or two is great, the longer your blender can do, the better. (The creamier.)
- Warm a little oil in a pan. (I use coconut, but olive oil or avocado oil work well, too.) Then add in the garlic and saute for about 10-30 seconds. You want to release the aroma of the garlic without burning it.
- Add the mushrooms to the pan and saute until they are darkened and soft. Then add cashew milk and cook an additional ten minutes for all the flavors to get together (okay, it can be done in five if you’re in a rush).
- This next step is optional, but I often use an immersion blender at the end to blend some of the sauce but keep some mushroom pieces intact. This makes the sauce extra creamy while retaining all that umami mushroom flavor.
