The Best Garlic + Onion White Wine Pasta Sauce

Hi, my name is Maria and I’m addicted to pasta. I could eat pasta every day and if I’m being honest some weeks I get pretty close. Don’t get me wrong, I’ll eat a few heads of kale for lunch, but when my body wants carbs, glorious carbs, I go for it. So if you’re ready to go for it, this garlic and onion white wine spaghetti sauce is the best thing since sliced bread.

Buzz Word of The Day: Gluten Free

“Gluten Free” has become a bit of a buzzword, along with sugar-free and dairy-free. Unfortunately, some brands have jumped on the bandwagon only to offer products free of one thing but full of everything else which is not good for you. When reading labels friends, please don’t be blinded by fancy packaging and always read the ingredients! For this recipe I used Cali’flour Foods pasta and get ready for it, there are only TWO ingredients:

1. Cauliflower
2. Lentils

You read that right! This pasta is not only good for you because it’s full of protein and nutrients, but actually tastes like pasta is supposed to taste. Now you can get all your carby craving fix and feel good about it too (as you always should).

Looking for more recipes? Here are 15 Vegan Pasta Recipes you’ll love.

What are the benefits of lentils?

Did you know Canada supplies a lot of the world with a pulse? Lentils make up a big portion of that and they are a super easy and inexpensive way to get a wide range of nutrients. They are packed with vitamin B, magnesium, zinc, and potassium and are actually made up of 25% protein. They are also high in folate and iron, which is great news for anyone who eats a mostly plant-based diet. So you can enjoy this pasta dish guilt-free knowing you are getting:

• Vitamin B6: 18% of the RDI
• Folate: 90% of the RDI
• Iron: 37% of the RDI
• Magnesium: 18% of the RDI
• Phosphorous: 36% of the RDI
• Potassium: 21% of the RDI
• Zinc: 17% of the RDI
• Copper: 25% of the RDI
• Manganese: 49% of the RDI

Source: Healthline

Send Noods

My relationship with pasta is a long and strong one. It’s such a versatile food that can be eaten hot, cold, and all year long. I’ve cooked it up many times and paired it with lots of different sauces. This garlic and onion white wine pasta sauce is super easy to make and a nice switch up from a more traditional tomato-based sauce. For some other pasta inspiration be sure to try:

• Vegan Creamy Garlicky Pasta
• Simple Plant-Based Pumpkin Seed Pasta Salad
• The Best Vegan Spaghetti
• Grandma’s Vegan Pasta Sauce

Check out the white wine spaghetti sauce recipe below and don’t forget to let me know what you think over at @foodbymaria and below in the comments! Tag #foodbymaria and #fearnotfoodisyourfriend so I can see all your beautiful recreations.

Garlic + Onion White Wine Spaghetti Sauce

5 from 13 votes

This is the best Garlic & Onion White Wine Spaghetti Sauce you will find. I promise. It’s so easy to make and it’s damn delicious.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Main Dishes

Cuisine Vegan

Servings 4

Calories 477 kcal

Ingredients

  

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• 200-250g spaghetti

For the sauce:

• 4 tbsp. olive oil or butter
• 1 medium sweet white onion finely chopped
• 3 clove garlic crushed or finely chopped
• 1/2 tsp salt
• 1/4 tsp pepper
• 3 tbsp. nutritional yeast
• 1/2 -1 tsp chili flakes
• 1/3 cup dry white wine
• 1 tsp vegetable stock paste
• 3/4 cup coconut cream
• 1 tsp corn starch plus 1 tbsp water
• 1 tbsp lemon juice

For the asparagus/toppings:

• 1 head asparagus de-stemmed and washed
• 2 tbsp. olive oil
• juice and zest of a lemon
• fresh basil
• shredded parmesan cheese

Instructions

 

• Bring a large pot and a medium pot of water to a boil and salt generously. Add pasta to boiling water and cook according to package instructions – I used Cali-Flour Pasta! Reserve a few tablespoons of pasta water and set aside.
• Prep the asparagus: Cut the fibrous ends off the asparagus (about 1 inch from the bottom of the stem). Steam the asparagus for about 3 minutes until just tender. Set aside.
• Heat a large pan on medium heat. Once hot, add olive oil and onion.  Cook for 5 minutes or until translucent, stirring often.  Add the garlic and cook for 2 minutes before adding in salt, pepper, chili flakes and nutritional yeast. Stir to combine.
• Stir in the white wine and cook down for 30 second to a minute. Next stir in the vegetable stock paste and cook for another minute. Add in the coconut cream and stir to combine. In a small bowl stir together corn starch and 1 tbsp water. Once combined, add it into the pan with the rest of the sauce. Finally add in the lemon juice.
• Add the cooked pasta to the sauce along with a few tablespoons of pasta water to loosen and combine it all together.
• Stir in the steamed asparagus and then top with fresh basil, lemon zest, a squeeze of lemon juice and shredded parmesan cheese.

Video

Notes

Can substitute coconut cream for almond milk.

Will last up to 2-3 days in the fridge in a tight sealed container.

Also delicious served with your favourite protein!

Nutrition

Calories: 477kcal | Carbohydrates: 45.9g | Protein: 12.5g | Fat: 16.3g | Saturated Fat: 3.1g | Polyunsaturated Fat: 1.9g | Monounsaturated Fat: 10.5g | Cholesterol: 3.6mg | Sodium: 400.5mg | Fiber: 4.2g | Sugar: 4.5g

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Disclaimer: This post was sponsored by Cali’flour Foods