· 10 mins · Makes 1 · Serves 4

SAUCE INGREDIENTS

Low Carb Vegan Carbonara

Low Carb Vegan Carbonara

  • 150g raw cashews (soaked for 4 hr or overnight)
  • 160ml cold water
  • 200g soft tofu, diced
  • 2 tbsp of nutritional yeast (for vegans)
  • 3 tbsp of good quality wholegrain mustard
  • Optional: 1 1/2 tbsp Pulsin' protein powder (soya bean or pea protein powder work well).
  • Pinch of nutmeg
  • Salt and pepper
  • 1 tbsp coconutoil
  • 3 plump garlic cloves, crushed
  • 3 rashers of diced vegan bacon
  • 700g courgette, ideally spiralised
  • 250g edamame/soya beans
  • 250g button mushrooms, sliced

OTHER INGREDIENTS

To garnish: freshly chopped herbs (I have used parsley in the photos pictures, but torn basil leaves are also a lovely alternative) & a sprinkle of ground flaxseed if desired.

Who doesn't love a creamy, savoury carbonara? Here is a healthy spin on a classic favourite which is quick to make, easy and tastes delicious.

Conventional carbonara is heavy on pasta, cream and cheese. So how do you make it healthy? Easy! By using cashew cream and tofu as the base, you can whip up a creamy sauce in no time, which is rich in fibre, protein, vitamins (especially vitamins B1, B5 and B6) and minerals, (especially manganese, potassium, copper, iron, magnesium, zinc, and selenium).

By using wholegrain mustard, you create a savoury flavour and so can reduce the amount of cheese/nutritive yeast you need to add. Also, by using courgette noodles instead of pasta, you have a low carb dish which is less stodgy on the belly.

This recipe can be made dairy-free too, so suitable for vegans and those with a tyramine intolerance (associated with matured foods like cheese).

For added flexibility, I have given alternative ingredients to make this recipe suitable for vegans, vegetarians and meat-lovers on a paleo diet. You can also add Pulsin' protein powder which makes the sauce a little creamier, but can be omitted if required. I love using vegan varieties: soya bean or pea protein powder).

INSTRUCTIONS

  1. Soak the raw cashews for 4 hours or overnight (the cashews will plump up!), drain away the water and place the soaked cashews in a blender or food processor.
  2. Add the remaining sauce ingredients and blend for a few seconds to form a creamy sauce.
  3. Spiralise your courgettes. If you do not have a spiraliser, vegetable peeler peelings can be used.
  4. In a big non-stick pan, melt the coconut oil. Add crushed garlic & vegetarian/vegan bacon. Sauté for about 3 mins before adding in the spiralised courgettes, mushrooms & edamame beans. Continue cooking for about 6-8 mins to cook through and to evaporate as much moisture as possible (this prevents the final sauce from becoming too watery).
  5. Add the carbonara sauce to the vegetables and cook though for 4-5 mins. Serve, garnishing with fresh herbs and ground flaxseed to boost the nutritive profile.

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