Imagine a salad with no dressing or a stir-fry with no teriyaki. A good sauce ties a meal together, by enhancing the flavor, adding moisture, and scoring points for presentation. Without it, the food might end up being bland and uninspiring.
Yet, due to the convenience and wide variety, it is hard not to rely on store-bought sauces. But a reliance on these means we have no control over the type of ingredients used, which could be a wasted opportunity. As sauce has the potential to be both nutrient-dense and delicious, one way to achieve this is by incorporating vegetables.
Long gone are the days of serving boiled vegetables at dinner time. Instead, blend them into a silky-smooth sauce that not even the fussiest eater will pick up on. I will provide a snapshot of the best vegetable-based sauces you can enjoy mixed through pasta, served over rice and enjoyed as a dip.
Key Takeaways
Roasted Red Pepper Sauce
This sauce is a take on the Spanish sauce romesco, with the omission of roasted tomatoes to highlight the sweetness of the peppers. It works perfectly as a pasta sauce, just mix with a dash of pasta water and combine with the pasta of your choice. Time to use that pepper for something other than a stir-fry!
Ingredients
Instructions
TIP: Add silken tofu to the sauce if you are looking to increase the protein content and want a creamier finish.
Creamy Butternut Squash Sauce
The tough exterior of a squash may discourage you from picking it off the shelf, as the thought of chopping it seems like more effort than it is worth. But when roasted, the sweetness of the squash has the potential to create the base of a creamy, flavorful curry sauce. Enjoy with optional extra veggies, the protein of your choice and rice.
Ingredients
Instructions
TIP: Instead of blending with coconut milk, combine with garlic, cream and vegan cheese of your choice to replace the classic bechamel in your favourite meat free lasanga.
Smoky Zucchini Sauce
You may have heard of babaganoush, a well-known Mediterranean eggplant dip, but did you know you can swap out the eggplant for zucchini to make an equally delicious dip? Serve with bread or veggies as a snack or starter.
Ingredients
Instructions
TIP: If blended until smooth this would also make an excellent pasta sauce.
FINAL THOUGHTS
A sauce has the power to be packed full of nutrients and free from additives and preservatives. The most exciting thing is that these recipes are just the beginning of the combinations you can create at home. Vegetables like cauliflower, beetroot, and so many others make delicious sauces. It is time to start experimenting with the vegetables you would otherwise avoid!