Creamy cauliflower coconut pasta sauce

Another week has flown by in Melbourne and I am now getting into the rhythm of the city. I love the fact that practically everything is in walking distance and there is so much to see, do and eat, of course. My list of foodie places is growing everyday and am looking forward to trying them all out, eventually!

Adding to my healthy pantry! Emma Lauren Food.

Adding to my healthy pantry!

As well as dining out, I have been enjoying some delicious meals at home. I mentioned in my previous post that I will be adding to my healthy pantry each week to keep inspired to create healthy meals and treats. Yesterday I purchased chia seeds, unhulled tahini, coconut flakes and slivered almonds. Almond milk and coconut yoghurt are staples on my weekly shopping list, along with fresh fruits and vegetables.

Creamy cauliflower coconut sauce. Emma Lauren Food.

Filled with Australian products

Not long before I moved to Melbourne, I was lucky enough to receive a Native Box from the lovely owners! As I’ve mentioned before, Native Box is packed with Australian eco-friendly products, sample and full-sized. Once again, I was amazed by the quality of the products and the size of them too! Included in this box was a full-sized packet of Orgran’s gluten free buckwheat pasta spirals which I used in my creamy pasta recipe featured in today’s post – that’s what I love about the Native Box, it allows you to try products you wouldn’t normally! I’ll definitely be purchasing this pasta again now that I know how delicious it is and will try out some more of the Orgrans product too!

Head over the to Native Box website to see how you can get your hands on one of these eco-friendly boxes and to learn more the company’s fantastic work!

Creamy cauliflower coconut pasta sauce. Emma Lauren Food.

Orgran buckwheat pasta that arrived in my Native Box!

The Orgran buckwheat pasta has an earthy flavour to it which complements the shiitake mushrooms and asparagus in the creamy sauce.

Creamy cauliflower coconut pasta sauce. Emma Lauren Food.

Cooked cauliflower

It’s important the cauliflower is completely cooked through so it can be blended easily. I love how the blended cauliflower takes on a cream-like texture; it is definitely going to become a substitute in many more of my recipes!

Creamy cauliflower coconut pasta sauce. Emma Lauren Food.


When the leek and garlic are cooked they release an aromatic smell that fills the room. I like to use leeks in my cooking when I am short on time or only want a subtle onion flavour. Plus, they are a beautiful green colour.

Creamy cauliflower coconut sauce. Emma Lauren Food.

Creamy sauce taking shape

By adding the blended cauliflower and coconut milk to the frypan, it allows the sauce to become fragrant due to the cooked leek and garlic.

Creamy cauliflower coconut sauce. Emma Lauren Food.

Adding the remaining ingredients

I’ve added shiitake mushrooms and asparagus to this sauce to enhance the flavour and texture. The mushrooms lend a ‘meatiness’ and the asparagus provides a crunch. Nutritional yeast adds the cheesy flavour to the sauce and is packed with vitamin B. It can be purchased from most health food stores or from your local supermarket in the health food aisle.

Creamy cauliflower coconut sauce. Emma Lauren Food.

Stirring through the cooked pasta

Once the pasta is al dente, add it to the creamy sauce and as the pasta is a spiral shape the sauce will cling to the ridges.

Creamy cauliflower coconut sauce. Emma Lauren Food.

Ready to be devoured

There are so many vegetables in this pasta, some obvious and others hidden – the cauliflower! I’m sure if you served this with just the creamy sauce, your guests would think they are enjoying an Alfredo pasta dish made with cream, little would they know it has been made with cauliflower!

Creamy cauliflower coconut sauce. Emma Lauren Food.

Bowl of creamy pasta!

This pasta will keep in the fridge for up to two days in a sealed container.

Now, all I feel like is a big bowl of this healthy pasta for dinner!

Creamy cauliflower coconut sauce

Serves 4


  • 1/2 cauliflower, washed and cut into florets
  • 1 TBSP coconut oil
  • 1/2 leek, washed and sliced
  • 2 garlic cloves, finely diced
  • 1/2 cup coconut milk, approx. 270mL
  • 3 TBSP nutritional yeast, extra for topping
  • 1 bunch asparagus, washed and chopped
  • 100g shiitake mushrooms, sliced
  • 250g buckwheat or gluten free pasta
  • 1 cup kale, washed and chopped
  • Salt and pepper to taste


  1. Add cauliflower florets to a large saucepan and cover with water. Bring to a rolling boil and cook for 5 – 7 minutes until tender then drain and set aside.
  2. Add coconut oil in a large frypan over medium heat and add leek and garlic. Cook for 2 – 3 minutes until softened.
  3. Add cooked cauliflower and coconut milk to a blender/Vitamix and blend until smooth.
  4. Add blended cauliflower and coconut to the cooked leek and garlic. Stir until well combined.
  5. Bring a large saucepan of water to boil. Add the pasta and boil for time instructed on the packet.
  6. Stir in the nutritional yeast, asparagus and shiitake mushrooms to the sauce.
  7. Drain pasta in a colander, reserving 1 cup liquid in case sauce becomes too dry.
  8. Add pasta and kale to sauce in frypan and cook until sauce begins to cling to pasta, 1 – 2 minutes. If it’s too dry, add a little pasta liquid and stir it through.
  9. Divide among bowls or serve on a large plate, top with extra nutritional yeast and enjoy!
Creamy cauliflower coconut sauce. Emma Lauren Food.

Dinner is served!

This pasta dish was served with a side of sweet potato and potato wedges, and hummus.

I hope you all enjoy this meal during the coming winter, it’s a quick yet comforting mid-week meal!

6 thoughts on “Creamy cauliflower coconut pasta sauce

  1. Hi emma

    Can’t wait to make this and give the buckwheat pasta a try.

    There is a cafe in Brighton I think you’d like called Brighton schoolhouse. You may have tried or know about it but just thought I’d let you know in case not.

    Have a great week! Sarah

    Sent from my iPhone


    • Hi Amanda.
      I sincerely apologise about my delayed reply!
      Nutritional yeast is a vegan substitute for cheese. It is packed with protein and is ideal for vegans and vegetarians. It is rich in vitamin B 12 and other minerals including iron, magnesium and zinc. You can buy nutritional yeast from most health food stores.
      An alternative to this is a vegetable stock cube as it will provide a lot of flavour to the dish. Otherwise, if you’re not vegan you could use a little goat cheese instead.
      I hope this helps!

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