Low Sodium Creamy Vegetable Sauce
Indulge in the rich, velvety goodness of this **Low Sodium Creamy Vegetable Sauce**, a wholesome and heart-healthy recipe that doesn’t skimp on flavor. Bursting with the natural sweetness of sautéed onions, garlic, and a medley of colorful vegetables like red bell peppers, zucchini, and carrots, this sauce gets its creamy texture from soaked, unsalted cashews and a hint of nutritional yeast for a subtle cheesy undertone. Fresh basil, lemon juice, and dried oregano lend a vibrant, aromatic finish, while unsalted vegetable broth keeps it light and low in sodium. Perfectly versatile, this dairy-free, plant-based sauce can be served over pasta, paired with rice, or enjoyed as a nutritious dip for veggies. Ready in just 40 minutes, it's a guilt-free alternative for those seeking flavorful low-sodium recipes without compromising on comfort or decadence.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 units garlic cloves, minced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, chopped
- 1 medium carrot, peeled and grated
- 1 cup cherry tomatoes, halved
- 2 cups unsalted vegetable broth
- 1 cup unsalted cashews, soaked
- 1 tablespoon nutritional yeast
- 0.5 cup fresh basil leaves
- 2 tablespoons fresh lemon juice
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
Instructions
Begin by soaking the unsalted cashews in hot water for about 15 minutes to soften them. Drain and set aside.
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 4-5 minutes until it begins to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the red bell pepper, zucchini, and grated carrot, cooking for about 5-7 minutes until the vegetables are tender.
Next, add the halved cherry tomatoes and sauté until they start to soften, about 3-4 minutes.
Pour in the unsalted vegetable broth and bring to a gentle simmer. Cook for another 5 minutes, allowing the flavors to meld together.
Transfer the vegetable mixture to a blender, adding the soaked cashews, nutritional yeast, fresh basil leaves, fresh lemon juice, black pepper, and dried oregano.
Blend the mixture on high speed until smooth and creamy. You may need to adjust the consistency with additional broth or water if desired.
Taste and adjust seasoning if necessary, though the aim is to keep the sodium low.
Return the creamy vegetable sauce to the skillet to heat through if needed before serving.
Serve over your favorite pasta, rice, or use as a dip for vegetables.
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.8 g | 115% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 110 mg | 5% | |
| Total Carbohydrate | 93.1 g | 34% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 33.9 g | ||
| Protein | 36.0 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 2748 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
