Creamy, silky, smooth, versatile, oil-free and nut-free. Healthy all the way. It's the best companion for all your long pasta like fettuccine and linguini and as a substitute for Mornay sauce on cauliflower.
Normal creamy white sauces are based on mixing butter, flour, cream and cheese.
Normal vegan white sauces will be nut-based cauliflower-based. But what when you have a nut-allergie? Then this sauce will be your friend.
I found the recipe for this bean-based white sauce on the website from Holy Cow, and I knew that I would like it the moment I read the ingredients. Ever since I learned the secret of a creamy bean-based sauce from Kathryne, I know that blended beans and pasta go together like peanut butter and jelly. From Brandi I learned the trick to make this sauce oil-free.
We have added hemp hearts to this sauce for the fat factor. This will help to give the sauce some richness and help to keep the sauce velvety, even when the sauce is sitting on the table or the counter longer than one meal. Blended beans with nothing else are perfect when used immediately.
You can substitute the hemp hearts with tiger nuts since tiger nuts are a root vegetable, not nuts. If you do not have a nut-allergie, overnight soaked raw cashews are are a good substitute as well.
Vegan white sauce (nut-free and oil-free)
- ½ cup white or canellini beans canned, rinsed and drained or soaked overnight and cooked until tender
- ½ cup white onion diced. Caramilizing the onions will add a lot of flavour to this sauce
- 4 cloves garlic crushed and sliced
- 1 cup vegetable broth low sodium
- ½ tsp red pepper flakes substitute with cayenne pepper
- ½ tsp dry oregano substitute with dried marjoram
- ¼ cup hemp hearts substitute with raw cashews (soaked overnight) or tiger nuts
- ½ tsp kosher salt (plus more to taste at the end)
- 1 Tbsp lemonjuice
- Take a saucepan and set it on medium to medium-high heat. Add the onion and only ½ cup of the vegetable broth. Cook for about 8 minutes while stirring often. We are cooking without oil and do not want the onions to burn. That means you'll have to look after your food. Add some more broth and/or turn the heat down until the onions are translucent
- After 8 minutes, add the garlic and cook a couple of minutes more, stirring often.
- Add the beans, red pepper flakes, oregano and salt and the other ½ cup of the vegetable broth. Let the mixture come to a boil. Lower the heat to a simmer and let the beans cook with for about 8 minutes.
- Remove everything to a blender, add the hemp hearts and blend into a very smooth, creamy sauce. If you think the consistency is too thick for your taste, you can add water as needed. Add the water tablespoon per tablespoon.
- Add the sauce back to the saucepan on medium heat and while stirring constantly (we do not want our sauce to be sticking to the bottom) bring back to a boil. The moment the sauce begins to boil, turn off the heat and stir in the lemon juice.
- Check the salt content and add more to your taste. Serve the sauce hot over pasta or cauliflower.