Mediterranean Diet Garlic Cream Sauce
Indulge in the creamy, robust flavors of our Mediterranean Diet Garlic Cream Sauce, a health-conscious twist on a classic comfort food staple. This luscious sauce is crafted with heart-healthy extra virgin olive oil, aromatic garlic, and a blend of vegetable broth and unsweetened almond milk for a light, velvety base that’s dairy-free and packed with flavor. A touch of fresh lemon juice and parsley elevate the dish with vibrant Mediterranean-inspired brightness, while a silky flour roux ensures the perfect creamy texture. Ready in just 25 minutes, this versatile sauce pairs beautifully with whole-grain pasta, roasted vegetables, or as a delectable dip. Packed with wholesome ingredients and easy to prepare, it’s the perfect addition to your Mediterranean diet repertoire.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 4 medium Garlic cloves
- 2 tablespoons All-purpose flour
- 1 cup Vegetable broth
- 1 cup Unsweetened almond milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
Instructions
Peel and mince the garlic cloves finely.
Chop the fresh parsley and set aside for garnish.
In a medium saucepan, heat the extra virgin olive oil over medium heat.
Add the minced garlic to the pan and cook for about 1 minute, stirring constantly, until fragrant but not browned.
Sprinkle the all-purpose flour over the garlic and stir continuously for another minute to combine and cook out the raw flour taste.
Gradually whisk in the vegetable broth, ensuring there are no lumps and the mixture is smooth.
Add the unsweetened almond milk to the saucepan, continuing to whisk until fully incorporated.
Bring the mixture to a gentle simmer. Continue to cook for about 5 minutes, stirring frequently, until the sauce thickens to your desired consistency.
Season the sauce with salt, black pepper, and the lemon juice, adjusting to taste.
Remove the sauce from heat and stir in the chopped fresh parsley.
Serve immediately as a topping for your favorite grilled vegetables or pasta, or as a dipping sauce for whole-grain bread.
Nutrition Facts
Calories |
457 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1894 mg | 82% | |
| Total Carbohydrate | 35.0 g | 13% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 4.0 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 501 mg | 39% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 680 mg | 14% | |
*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.
