I hadn’t intended to post this recipe until later this week. However, after the overwhelming response and excitement from my teaser photo on both Instagram and Facebook, I bumped it up a few days. Do you love me or what? Your excitement for lower-fat recipes was definitely noted. Would you believe this sauce is only 1.125 g fat per serving?!
I have typically used cashews for creaminess. They are magical in a vegan diet. They create creaminess and richness and mimic what dairy/butter/oil normally do in a traditional recipe. I love cashews and by far, one of my most popular and stellar-reviewed recipes is my Garlic Alfredo Sauce. It has won over virtually every dairy-lover and even fooled them. Those little cashews are magical when combined into the right recipe.
However, what about all of you who can’t have nuts or cashews and have begged me for more nut-free recipes?? Cashews are high in fat and many of us are trying to avoid excess fat and calories. While I consider my recipes to be on the healthier side compared to many out there and full of whole food ingredients, I still would like to provide more lower fat options and more variety for everybody. When I put my hubby on a high veggie and potato (healthy carbs) and low fat diet, he lost nearly 40 lbs! I still love nuts and will still use them, but I am trying to do what is best for my family and too much fat and calories isn’t good for anybody….or our hearts. I admit I’ve been eating more nuts than I probably should lately. We definitely need fats in our diets, but it can quickly add up and become excessive. So, the more options the better, right?
I have the solution……..
I’m here to save the day! This recipe is creamy, full of flavor and super duper low in fat, but so satisfying!!
The magical ingredient is yet again, potatoes. I’m telling you, potatoes are my best friend. They are filling, moist and creamy and so good for us. They are also a good source of potassium, vitamin C and basically fat-free.
This sauce tastes good on just about anything….
I served it one night over pasta shells….good, but I would definitely do noodles/linguine next time. I wasn’t a fan of the shells.
Drowning my roasted potatoes with the sauce was by far the most incredible thing I’ve had lately. I much preferred it over the pasta. The combo of red and sweet potatoes was just so dang good. Honestly, I must confess to eating it like a soup also, it is amazing on it’s own.
If you make this, I’d love to hear how it turned out for you! It means so much to hear from you guys, and I love to keep track of the feedback on my recipes, so I’d love it if you come back here and leave me your successful feedback. Dying to know what you think of this one! You can also tag me on Instagram @thevegan8 and don’t forget hashtag #thevegan8, so I don’t miss it! I’d also love it if you found me on Twitter, as I do tweets of older recipes on there in between posts!
Low-fat Nut-free Creamy Garlic Parsley Sauce
- 4 small whole red potatoes you'll need 1 cup mashed after cooking
- 1/2 of a large white onion finely chopped (you'll need 1 heaping cup chopped, 140 g)
- 1 cup lite canned coconut milk 237 mL (Use any plant milk, creamy is recommended)
- 1 cup water
- 2 heaping tablespoons finely minced garlic depending on the size of your cloves, you'll need anywhere from 5-10 cloves, make sure you measure 2 tbsp after chopping
- 1 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 1/2 cup fresh flat leaf parsley a good handful, not chopped
- 1/4 cup nutritional yeast 32 g (provides depth of flavor, so don't omit, see note below)
- 1-2 tablespoons fresh lemon juice to taste
- This makes a lot which you will be thankful for! You can serve this over linguine (recommended type of pasta), over roasted potatoes (which was simply amazing!) or honestly, it tastes incredible on it's own, like a soup.
- 1. Wash your potatoes (do not peel them!) and you can either roast them whole on a pan at 415 degrees for 40-45 mins until tender or for a much quicker version, microwave them for around 6 minutes until tender. Cook them whichever way you like, just make sure to leave the skin on so it keeps them moist. After you have cooked them, remove the skins and mash and then measure out 1 cup. Add to a food processor. Note: If you want to serve them over roasted potatoes, then you will need another pan lined with parchment paper. Add 4 more red potatoes and 1 large sweet potato, cut into 1/2 inch chunks, and add to the pan and roast at 415 degrees for about 30 minutes until fork tender and golden brown.
- 2. While your potatoes are cooking, prepare the sauce. Add the milk, water, onion, garlic, salt and pepper to a sauce pan and stir well. Bring to a boil and once boiling, cover and turn to simmer for 10 minutes exactly. Note: If serving over pasta, prepare your pasta while the sauce is cooking and don't forget to salt your boiling water, so the pasta doesn't come out flavorless.
- 3. Add your sauce to the food processor (with the cooked potatoes) along with the parsley (I just tore off a good handful, removed the stems and measured), nutritional yeast and lemon juice. Start out with 1 tablespoon of lemon juice and add more if desired. Blend until very smooth, about a minute. Taste and add any more salt or lemon juice if needed. Serve either as a soup, over pasta (with lots of veggies) or over roasted potatoes. All 3 were fabulous, but the roasted potatoes were by far my favorite and I didn't have to cook a bunch of extra veggies.
*Vegan, gluten-free, oil-free, nut-free, low-fat, low-sugar
Nutrition per 1/4 cup sauce (It's so low-fat, feel free to double the amount!): 71.5 calories, 1.125 g fat, 11.75 carbs, 2.6 g protein, 1.25 g sugar
If you choose the extra roasted 4 red potatoes and 1 large sweet potato option: That would be enough to serve at least 2, so add this to the nutrition amount: 327 calories, 0 g fat, 8 g protein, 72.5 carbs, 10 g sugar
Nutritional yeast: While it's not recommended to eliminate the nutritional yeast since it provides such flavor, if you cannot have yeast, then you will definitely need to increase the salt amount and perhaps add some extra onion powder, along with some tahini or miso or any other flavorings you like.