This healthy Cauliflower Bechamel Sauce makes a big batch, which is good because it goes with so many great dishes and it freezes well.
I wanted to use it on this Vegetable Lasagna with Béchamel Sauce and it was delicious!
I have frozen the lasagna and it reheats beautifully. If you decide to make this big batch as per the recipe then you can freeze the extra sauce and reheat when you want to use it.
I have made the sauce a few times and frozen it so I have some on hand when I want to make a healthy Fettuccine Alfredo.
I divide the finished sauce between two large zip lock bags. I lay them flat and freeze them. A bag is good for one lasagne or pasta recipe.
Cauliflower Bechamel Sauce
This recipe makes about 9 cups of sauce so reduce by half if you don't want extra sauce.
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Servings: 9 cups
Ingredients
- 2 large cauliflower heads enough for 8-10 cups of florets
- 3 cups vegetable or chicken broth low sodium
- 8 cloves garlic chopped
- 1 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp ground nutmeg
- 2 Tbsps olive oil
- 1/4 cup 10 %cream
Instructions
- Trim the leaves and core from the cauliflower heads and chop into pea size pieces.
- Steam or boil the cauliflower until it is VERY tender- at least 13 minutes. (Until the pieces can be roughly mashed with a fork.)
- Saute the garlic in the olive oil in a large pot. Then add the cauliflower/broth mixture to the pot along with the remaining ingredients. Blend with an immersion blender or in batches in a blender until it is silky smooth.
- Add the cream to the cauliflower puree and heat through.
- See Notes below on how to use it.
Notes
Note 1: If using the sauce over pasta like fettuccine or linguine, if the sauce is too thick add some of the starchy water from the boiled pasta until you get the consistency you want. Garnish with prosciutto or bacon crumbles and fresh grated parmesan cheese. You may consider adding steamed asparagus spears chopped into 1″ pieces to the dish as well.
Note 2: If using bechamel sauce in lasagna you may choose to leave it a bit thicker or add more cream or broth until you reach the consistency you want. If you are using oven ready lasagna noodles the sauce should be a bit thinner since the noodles need to absorb some moisture.
Note 3: You can freeze any excess sauce in an airtight container for several months. You may choose to lightly blend the sauce before reheating to get a silkier consistency.
Nutrition is per cup and assumes 9 cups of sauce. Nutrition is based on low sodium broth, 10% cream and 8 prosciutto slices.
Nutrition
Calories: 136kcal | Carbohydrates: 11g | Protein: 5g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 14mg | Sodium: 365mg | Potassium: 589mg | Fiber: 4g | Sugar: 4g | Vitamin A: 100IU | Vitamin C: 91mg | Calcium: 51mg | Iron: 1mg
