Dairy-Free Pasta Alfredo Soup

Dairy-Free Pasta Alfredo Soup has all the flavors of the famous pasta dish but it is completely dairy-free. Rich, creamy, fast, easy and memorable.

The cooler the weather the more I want to get my soup on. What could be better than to turn an old classic favorite into a rich and creamy soup.  Dairy-Free Pasta Alfredo Soup is just that recipe.  What makes it even more fun is that this recipe is vegan, through and through.

There are a couple of hints to making this Alfredo easier and fool-proof.  They are to precook the carrots and also the pasta.  Then you just concentrate on making the creamy rich soup base.  Combine it all together, heat and eat it all up.

You would think that a recipe like this would be packed full of fats but that isn’t true.  The original non-vegan version is high fats but not this one.  My life is so much healthier since I became a plant-based eater.  I breath much easier as I treat my family to Mac ‘n Cheese, Scalloped Potatoes, Spaghetti Carbonara and all of the other ‘cheesy’ and creamy meals out there knowing that they are all dairy-free.

And people ask what vegans eat!  Little do they know that we can enjoy almost any recipe in the world with just a few tweaks.  Below I shared a few ways that can help you stay in shape and cut calories over the upcoming holiday. Thank goodness for all of the wonderful products that are out there now.  Most of all Silk and their line of great dairy-free choices.   Now we can easily transform our old favorite dishes into plant-based recipes.  #DoPlants

A nice bite of Dairy-Free Pasta Alfredo Soup.

It’s not hard to keep your health in check during the holidays.   If you have thick and rich soups like “ Dairy-Free Pasta Alfredo Soup ” where the dairy free milk is half the calories of regular milk.  Here are a few helpful tips that you might like to incorporate into your future.

1. Have nuts and dried fruits as a snack and have a few when you are craving a treat.  I mix a huge bowl of a variety of goodies and keep it in an airtight container.  Right now it’s almonds, walnuts, dates, sunflower kernels, pepitas, dried cranberries and peanuts.  Keep the snack to about 1/4 of a cup.
2. Make sure you have fresh fruit in the house to satisfy your sweets craving. Bananas are great.  Whoever started that myth that bananas add belly fat caused a lot of trouble in our innocent minds.  They do no such thing.
3. Soup for lunch is a great way to get you protein, vitamins and nutrients while keeping the carbs to a minimum.  Who needs bread?
4. Believe it or not, try to leave out the coconut oil as much as you can.  I know if tastes fabulous but it is loaded with saturated fat.
5. Some ways to see calorie and saturated fat reduction is to always use Silkmilk in any nut variety that you want – that equals at least 50% less calories than dairy milk and 0% saturated fat.
6. Try to stay away from treats with refined sugars.  There are endless recipes and pre-made candies that are sweetened with maple syrup, coconut sugar, dates or stevia.  Whichever you prefer.
7. Drink water throughout the day.  Not only is it good for you but it really does help to space out your meals and snacks.

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Dairy-Free Pasta Alfredo Soup

Dairy-Free Pasta Alfredo Soup has all the flavors of the famous pasta dish and it is rich, creamy, fast and easy.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 6 Servings

Calories 482 kcal

Author Ginny McMeans

Ingredients

• 4 carrots cut into bite size chunks
• 10 ounces penne pasta
• 1/4 cup onion chopped
• 3 cloves garlic minced
• 1/2 cup dairy free butter
• 1/2 cup flour
• 32 ounces vegetable broth
• 4 cups Almondmilk unsweetened
• 1/2 cup nutritional yeast processed fine
• 1/2 cup vegan parmesan cheese processed fine
• 1/2 teaspoon garlic powder
• dash nutmeg
• 1 1/4 teaspoons white pepper
• 1 1/4 teaspoons sea salt
• 1/4 cup homemade vegan 'parmesan cheese' for sprinkling over the top at serving time, optional

Instructions

1. In a saucepan over the carrots pieces with water, bring to a boil, turn down the heat to med high and cook for 15 minutes. Set aside.
2. Cook the pasta according to directions on box, drain and set aside.
3. Heat dairy-free butter over medium heat in a stockpot.
4. Sauté onion for 5 minutes, add the garlic and cook for 2 more minutes.
5. Add flour and cook, stirring 2 more minutes.
6. Stir in vegetable broth, almondmilk, nutritional yeast, vegan parmesan cheese and cook over medium heat, stirring frequently, until thickened.
7. If the soup is thicker than you like you can add a little water and heat through, between water additions, until you get the thickness you like.
8. Add cooked carrots, seasonings, and prepared penne pasta and heat through.
9. Serve sprinkled with homemade parmesan cheese and black pepper (optional).

Recipe Notes

Keeps about 4 days in the fridge.

     

Nutrition Facts

Dairy-Free Pasta Alfredo Soup

Amount Per Serving (14 ounces)

Calories 482 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 4g 20%

Cholesterol 0mg 0%

Sodium 1467mg 61%

Potassium 406mg 12%

Total Carbohydrates 56g 19%

Dietary Fiber 4g 16%

Sugars 5g

Protein 12g 24%

Vitamin A 142.3%

Vitamin C 4.1%

Calcium 23%

Iron 12.3%

* Percent Daily Values are based on a 2000 calorie diet.

 

 

Another helpful avenue to take advantage of is Silk’s newsletter. It is packed full of good information so go on over to Silk’s Sign up Page and fill out a couple of lines. You’ll then start to get great information and recipes sent right to your inbox. Love when they come out with new products too.

This is just a little extra info.   A couple of weeks ago I saw a Silk product that blew my socks off.  Silk Nog.  I kid you not.  I bought two.