Description

This creamy pumpkin cauliflower Alfredo is a comforting and flavorful twist on the classic Alfredo sauce. Blending caramelized onions, tender boiled carrots and cauliflower, and smooth pumpkin puree with creamy half and half and Parmesan cheese creates a rich, velvety sauce perfect for coating gluten-free black rice pasta noodles. The recipe is enhanced with fresh peas for a pop of color and sweetness, making for a hearty, dairy-balanced dish that’s perfect for autumn or anytime you crave a luscious vegetarian meal.

Ingredients

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Vegetables and Broth

1 tablespoon olive oil
1 large yellow onion, sliced
3 large carrots, chopped
1 head cauliflower (orange preferred), chopped into large florets
¾ cup vegetable broth
1 cup fresh or frozen peas, thawed and cooked
Salt and pepper, to taste

Sauce Ingredients

1 can pumpkin puree (approx. 15 oz)
2 tablespoons salted butter
1 cup half and half or cream
½ cup freshly grated Parmesan cheese

Pasta

2 Black Rice Pasta Noodles (gluten-free) or Squid Ink Pasta, cooked according to package instructions

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Instructions

Caramelize the Onions: Heat the olive oil in a large skillet over medium heat. Add the sliced onion and cook for about 15 minutes, stirring frequently, until the onions are lightly caramelized and tender, enhancing the flavor of the sauce.
Boil the Vegetables: Meanwhile, bring a large pot of water to a boil. Add the chopped carrots and cook for 5-7 minutes until they start to soften. Then add the cauliflower florets and continue boiling until both are fork tender. Drain the vegetables thoroughly.
Puree the Base: In a high-powered blender or food processor, combine the caramelized onions, boiled carrots, cauliflower, pumpkin puree, vegetable broth, and salt and pepper to taste. Blend until completely smooth to create the vegetable pumpkin base of the Alfredo sauce.
Cook the Sauce: Transfer the pureed mixture to a medium-large saucepan over medium heat. Stir in the butter until melted. Gradually add the half and half or cream, stirring constantly to warm the sauce and prevent scorching. Adjust the sauce consistency by adding more cream or vegetable broth in ¼ cup increments if needed.
Add Cheese and Season: Reduce heat to low and stir in the freshly grated Parmesan cheese. Season with additional salt and pepper to taste. Stir gently until the cheese is fully melted and incorporated.
Prepare Pasta and Serve: If serving immediately to a large group, stir the cooked noodles directly into the sauce and mix well. Otherwise, serve the sauce spooned over individual bowls of noodles, topped with cooked peas for added texture and color.
Garnish: Add extra cream or peas on top for garnish if desired, enhancing both flavor and presentation.

Notes

Black Rice Pasta Noodles absorb water even after cooking, so it’s best to slightly undercook them and enjoy immediately.
Caramelizing the onions is optional but adds a rich depth of flavor; alternatively, sauté the onions until soft or omit them if short on time.
You can adjust the thickness of the sauce to your preference by adding more cream or vegetable broth incrementally.
For a dairy-free variation, substitute butter and half and half with plant-based alternatives and nutritional yeast instead of Parmesan.

Nutrition

Serving Size: 1 serving (approx. 1/6th of recipe)
Calories: 320 kcal
Sugar: 7 g
Sodium: 480 mg
Fat: 14 g
Saturated Fat: 7 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 38 g
Fiber: 6 g
Protein: 11 g
Cholesterol: 30 mg