Vegetable sauces-sauces made with vegetables

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blissful

Executive Chef
Joined
Mar 25, 2008
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While we eat a lot of vegetables, we've replaced a lot of unhealthy sauces with vegetable sauces, sauces based on vegetables.


These recipes, you can add fat especially if you need to gain weight, use high fat items like nuts, avocado, tofu. There are hundreds of vegetables sauces without oil or very little oil on the internet. (we don't use oil but you might)


I saw in the daily thread someone found a good zucchini sauce, a sauce with the main ingredient is zucchini. Well done! Taxlady:" Cutting out the tomatoes is my motivation too. Here's the link to the recipe:.
https://blog.memeinge.com/roasted-zucchini-sauce/ "



Most of the recipes include blending in a food processor or blender, and cooking to thicken. We do this a lot.



Broccoli sauce
https://thefitchen.com/creamy-vegan-broccoli-sauce-17/

  • water for boiling
  • 2 garlic cloves, peeled
  • 3 cups broccoli florets (could use dehydrated, rehydrated)
  • ⅓ cup whole coconut milk, canned
  • 1 Tablespoon white wine vinegar
  • 1 Tablespoon nutritional yeast*
  • 1 Tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon pepper
This one we use for ww macaroni and no-cheeze sauce, based on red peppers. It's my husband's favorite for bringing back childhood mac and cheese (without the cheese).


Jill's Game Changer no-cheese sauce



https://www.bigoven.com/recipe/jills-game-changer-cheese-sauce/2500292



It's blended then brought to a simmer in a pan.


This one we used a lot. It uses potatoes, carrots, and onions, cooked, then blended. (I cook them whole, then peel, then blend them.)



another Vegan no-cheese sauce based on the above veggies.



https://shaneandsimple.com/vegan-cheese-sauce/


  • 2 cups potatoes, peeled and roughly chopped
  • 1 cup peeled carrots, diced
  • ¼ of small-sized onion roughly chopped
  • ½ cup nutritional yeast
  • 1 Tbsp lemon juice
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. salt or to taste
  • ½ – ¾ cup of warm water


In addition to the oil free mushroom gravy we use, there are many MANY more sauces that use NUTS or TOFU or Tahini (or ground sesame seeds). These are higher fat items and they can be reduced to your particular situation. Although we mostly use oil free, nut free sauces, you might like them.


The lemon garlic tofu cream sauce, as a replacement for sour cream or cream cheese, is just a few cloves of garlic, a few tablespoons of lemon juice and a 14 oz container of silken tofu. I put that in a wide mouth quart jar, and blend it with a hand blender.

This sauce we slather on ww bread, then bake, and the top starts to dry out but the sauce stays moist above the bread, like a light cream cheese. Or it's a nice topping to swirl into a smooth soup, or top tacos or pizza.


This is a listing of dressings and sauces.

https://minimalistbaker.com/the-best-vegan-sauces/
I also like using hummus as a spread. I keep avocado flesh frozen for the rare times we use it in an spread/dip/sauce. We use salsa a lot. Peanut sauces are very popular. Oil free salad dressings are often made here. (A mustard dressing is my favorite for lettuce.)


I hope you find something you like in a vegetable sauce.
 

taxlady

Chef Extraordinaire
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Joined
Sep 13, 2010
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Location
near Montreal, Quebec
Thanks for the link, Bliss. I have saved the recipe for the Romesco sauce and bookmarked the site with the vegan sauces.
 

blissful

Executive Chef
Joined
Mar 25, 2008
Messages
4,918
Thanks for the link, Bliss. I have saved the recipe for the Romesco sauce and bookmarked the site with the vegan sauces.
That sauce looks pretty good. I haven't tried all the sauces yet. We tend to shy away from any spicy hot, but even with that, there are more sauces for us to try.


If we're watching our weight, we substitute white beans, or chick peas, for some of the tahini or tofu, to give it body, then thin it with water.
 

dragnlaw

Site Team
Staff member
Joined
Feb 16, 2013
Messages
7,554
Location
Waterdown, Ontario
good reads everyone!

I don't normally make the sauces here but I've earmarked this for when I need! I'm also sure my DIL will love them, she goes for healthy more than I, LOL.
 

HeyItsSara

Senior Cook
Joined
Feb 5, 2020
Messages
278
Location
NYC
i remember making a red pepper sauce years ago, when someone couldn'thave tomato sauce.
 
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