This high-calorie vegan sauce can be a great addition to almost any dish. Smooth, creamy and packed with nutrients, the 3 different versions will suit a variety of taste preferences. Try the mild version to add calories, protein and moisture to rice, mashed potatoes or noodles when your appetite is low. This version is great if you have mouth pain or are on a bland diet. Enjoy the spicy version on your favorite Mexican dishes, or try the curry version on grilled or steamed vegetables, fish or tofu for a mild but flavorful kick. Freeze the sauce in small batches and thaw in the microwave for a quick dinner or snack.
Mild and Soothing
8 servings, ½ cup each
- 1 cup raw cashews
- 2 whole, peeled garlic
- 1 cup carrots, chopped
- 2 bay leaves
- 5 cups water
- 1 tablespoon white miso
- 1 tablespoon nutritional yeast
- 1 to 2 teaspoons kosher salt
- 1 ½ cups unsweetened soymilk
Smoky and Spicy
12 servings, ½ cup each
- 1 cup raw cashews
- 1 cup whole, peeled garlic cloves
- 1 cup carrots, chopped
- 5 cups water
- 1 tablespoon white miso
- 1 tablespoon nutritional yeast
- 1 tablespoon kosher salt
- 1 teaspoon black pepper
- ½ teaspoon white pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne
- 2 cups unsweetened soymilk
Aromatic Curry
12 servings, ½ cup each
- 1 cup raw cashews
- 1 cup whole, peeled garlic cloves
- 1 cup carrots, chopped
- 1 3-inch piece of fresh ginger, peeled and thinly sliced into disks
- 1 teaspoon fennel seeds
- 1 teaspoon fenugreek
- 2 bay leaves
- 1 cinnamon stick
- 5 cups water
- ½ teaspoon turmeric
- 1 tablespoon white miso
- 1 tablespoon nutritional yeast
- 1 tablespoon kosher salt
- 2 cups unsweetened soymilk
Directions:
- In medium saucepot add the cashews, garlic, carrots, water and whole spices (if you’re making the Curry version—ginger, fenugreek, bay leaf and cinnamon stick).
- Bring the mixture to a boil over high heat, then reduce the heat so the mixture simmers gently.
- Cook for about 30-40 minutes, until all the ingredients are very soft. If the mixture looks dry, add a small amount of water and partially cover the pot while cooking.
- When all the ingredients are soft, remove the pot from the heat and let the mixture cool slightly. Remove and discard the bay leaves and cinnamon stick if used.
- Transfer the mixture to a blender and add the miso, nutritional yeast, salt and spice powders. Puree the mixture on low speed until smooth; be careful of the steam when starting up the blender.
- Increase the blender speed to high. While the blender is running, gradually add the soymilk until the mixture is the desired consistency. Add more soymilk if necessary.
- Taste the sauce and add more salt or spices to taste. If you’re avoiding salt, a squeeze of lemon juice can brighten the taste.
Nutrition information per serving:
Mild: Calories 138; Total Fat 9g; Saturated Fat 2g; Carbohydrate 11g; Fiber 2g; Protein 6g; Sodium 323mg
Smoky: Calories 112; Total Fat 6g; Sat Fat 1g; Carbohydrate 13g; Fiber 2g; Protein 5g; Sodium 360mg
Aromatic: Calories 123; Total Fat 6g; Sat Fat 1g; Carbohydrate 13g; Fiber 2g; Protein 5g; Sodium 361mg
Recipe by Brigid Callinan, UCSF Dietetic Intern; adapted from Wicked Healthy Food