Recipe: Creamy garlic white sauce
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A versatile vegan sauce goes well with steamed veggies or noodles.
This vegan sauce can be used as a topping for steamed or roasted vegetables, served over your favorite noodles, spaghetti squash or Zoodles, as a sauce on pizza or over your favorite fish.
Serves 10 (1/2 cup)
Ingredients
- 4 cups cauliflower florets plus stems
- 1 (15-ounce) can low-sodium white beans, drained and rinsed
- ½ large onion
- ½ cup raw unsalted cashews
- ¼ - ½ teaspoon Italian seasoning
- ¼ - ½ teaspoon garlic powder
- 2-4 garlic cloves, minced/pressed
- ¼ - ½ teaspoon black pepper, more if desired
- ½ - ¾ teaspoon salt
- ½ teaspoon lemon juice
- 1-2 bay leaf, optional
Directions
Soak cashews in water for up to 24 hours.
In a double boiler steamer pan, place water, bay leaf and onion in the bottom pot. Add cauliflower to the top steamer and place on top of the bottom portion. Bring water to a boil and steam cauliflower until fork tender. Reserve the water and onion from the bottom pot.
Combine the drained white beans, soaked and drained cashews, Italian seasoning, garlic powder, fresh garlic, black pepper, salt, lemon juice and 1 ½ cups of onion and bay leaf water in a food processor. May need to add additional vegetable water to achieve desired consistency.
Remove the bay leaf, then add the boiled onion and steamed cauliflower to the food processor. Process until sauce-like consistency.
Nutrition Facts (per ½ cup serving):
90 calories, 3g fat, 290mg sodium, 12g carbohydrates, 4g protein, 4g fiber
Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.
Cecelia Jacobson RD
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.
