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Vegetables in a Creamy Guilt Free Sauce

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“A fabulously creamy yet very low fat sauce (only 3.4g fat), which you can enjoy while still eating super-healthily! Here the sauce is combined with lightly steamed vegetables, but you could also serve it with pasta, patties, latkes or nut loaves, or with non-vegetarian recipes such as meatballs, meat loaves and salmon or crab patties. For a richer flavour, add curry powder, or your choice of herbs or spices while the sauce is being blended. Adapted from a recipe in Karen Meyer's 'The Artful Vegetarian' and posted here for the Healthy for the Holidays Challenge. Vary the vegetables to suit your taste preferences, what's seasonable and what you have on hand.”

Ingredients Nutrition


  1. Prepare all the vegetables and add the vegetables, from the carrots through to the broccoli, to a steamer and steam until they are just tender, 6-8 minutes.
  2. In the last three minutes, add the zucchini and mushrooms, and for the last minute add the baby spinach leaves.
  3. Place the tofu, cornflour and tamari in a blender or food processor, and add any herbs and spices you want to add at this stage (optional). Process while gradually adding the water until the mixture reaches a thick consistency.
  4. Transfer the sauce to a saucepan and carefully heat, while stirring, until it comes to the boil. If the sauce becomes too thick, add a little water, until it reaches a consistency you are happy with.
  5. Simmer for 1 minute.
  6. Combine the sauce with the vegetables, basil and parsley, and serve with a rice or pasta dish.
  7. NOTES: Tamari can be used in any recipe instead of stock cubes. It is available in health food stores and larger supermarkets.

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