Mound of cheesy vegetable pasta on white surface

Plant-Based and High Fiber

Want a quick and tasty lunch bowl? Whip up a batch of the cheesy sauce to serve with whole- grain pasta and vegetables. Although not exactly a traditional cheese sauce, this versatile and creamy vegan version can stand on its own and is also delicious over veggies and a baked potato or a steamed head of cauliflower served with dinner.

Prep Instructions

  • Yield (sauce): 5 (1/2 cup) servings
  • Prep Time: 15–20 minutes
  • Cook Time: 5 minutes
  • Total Time: 20–25 minutes

Recipe Ingredients

  • Cooked whole-grain macaroni or spiral pasta (¾ cup cooked per serving)
  • 1 cup each broccoli and cauliflower, steamed
  • 1/4 cup carrots, steamed
  • 1/2 cup cheese sauce (made from the remaining ingredients, see recipe below)
  • 1 cup hot water
  • 1/2 cup (very full) raw cashews
  • 1/4 cup nutritional yeast flakes
  • 1 tablespoon cornstarch or 4 teaspoons arrowroot (see tip #1)
  • 1 tablespoon lemon juice
  • 1 teaspoon salt, or to taste
  • 1 teaspoon onion granules or powder
  • 1/2 teaspoon Bakon Hickory Smoked Torula Yeast Seasoning or smoked paprika
  • 1/4 teaspoon garlic granules or powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon celery salt
  • 1/4 cup hot water
  • 1/2 cup carrots, sliced (see tip #2) 1 cup hot water


  1. To make cheese sauce, in blender, combine 1 cup hot water, cashews, and seasonings, and let stand while doing Step 2, allowing cashews to soften.
  2. Place ¼ cup water and carrots in the microwave and cook on high for 1 minute. Cover and cook on half power for another minute or two until carrots are tender. Drain carrots and add them to the blender.
  3. Blend until everything is smooth as silk.
  4. Pour blended mixture into saucepan, rinse blender with remaining cup of water, and add to pan. Cook and stir over medium heat until thickened and bubbly.
  5. Serve over pasta and vegetables.


  1. If you plan to freeze leftover sauce, arrowroot works better than cornstarch.
  2. Instead of cooking the carrots, use pureed baby food carrots if you can find a brand that contains no added water. Use about 1/3 cup.

NUTRITIONAL DATA (Vegetable pasta bowl with cheese sauce):

calories 352.39

fat 7.14g

saturated fat 1.19g

cholesterol 0mg

sodium 286.33mg

carbohydrates 60.45g

fiber 13.17g

sugars 4.05g

protein 15.62g

(See nutritional data for cheese sauce below)

Nutritional Data

Calories: 100.15
Fat: 5.14 g
Saturated Fat: 0.81 g
Cholesterol: 0 mg
Sodium: 161.13 mg
Carbohydrates: 9.14 g
Fiber: 2.53 g
Sugars: 1.49 g
Protein: 5.44 g
© AdventHealth