Creamy-Cauli Béchamel



  • 1 large head cauliflower, cut into florets (about 3 cups)
  • Unsweetened plain almond or soy milk, as needed (depending on how creamy Vs runny you need it to be)
  • 1 small onion, peeled and diced small
  • 1 clove garlic, peeled and minced – Optional
  • ¼ cup nutritional yeast
  • Salt, nutmeg and  black pepper to taste


  1. Cook the cauliflower until it is tender (boil then simmer for about 10 to 15 minutes).
  2. Drain the excess water and puree the cauliflower.
  3. Add almond or soy milk to reach the needed consistency (runny or creamy).
  4. Place the onion in a large skillet or saucepan and saute over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic if using as well as the nutritional yeast, nutmeg, and salt and pepper and cook for 5 minutes.
  5. Add the o mixture to the cauliflower puree and blend until smooth, adding up to ½ cup of water if necessary to achieve a smooth consistency.

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