Fenriss (fenriss) wrote,

Recipe: Super Nutritious, Velvety, Savory Sauce

Eric and I are trying to tweak our diet to be higher in protein and lower in empty calories. I needed a gravy type sauce for last night's dinner, and this one came out great! I thought I'd post the recipe for your delectation.

A few pantry notes (most of you are probably familiar with them, but I'll give a few details just in case):

You will need Bragg's Aminos, nutritional yeast and garbanzo flour. The Bragg's is used in the place of soy sauce. It's lower sodium and adds lots of protein. Nutritional yeast contains B-vitamins, and more protein, and lends a yummy, cheese-like flavor. Garbanzo flour is used to thicken the sauce instead of cornstarch or wheat flour. It's lower on the glycemic index, and adds lots of fiber, even more protein, and a number of minerals.

All three items can be found at Whole Foods, or (preferably) your favorite health food or Co-op. You can keep the yeast and flour almost indefinitely in the freezer. They're very useful to have around.

The amounts are approximate. I note that a few items are "to taste" but just about all of the ingredients are to taste, really.


  • 6 Tablespoons olive oil
  • 2 Teaspoons garlic powder
  • 2 Teaspoons onion powder
  • 6 Tablespoons garbanzo flour
  • 3 Tablespoons nutritional yeast
  • 1 or 2 Tablespoons Bragg's Aminos (to taste)
  • 1 Tablespoon Balsamic Vinegar
  • 3 Cups hot vegetable broth
  • Fresh ground black pepper (to taste)

Heat the oil in a skillet over medium heat. Add the garlic and onion powders, and give it a couple of minutes to get warm and fragrant (you can use fresh minced onion and garlic, but I wanted a really smooth, lump-free sauce). Add the flour and yeast slowly, stirring after each addition to get a really smooth roux.

Add the Bragg's and vinegar, then stir in the hot broth, again slowly, and stirring almost constantly, until it is all incorporated. Let simmer a few minutes until it begins to thicken, and grind in a lot of black pepper. You can add hot water if necessary to thin to the consistency you want.

This goes great on lots of things. I think it might also be good as a base for a variety of creamy soups if you thin it a bit.
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