This creamy vegan, allergy-free, dairy-free pasta sauce recipe, is so easy to make and store in the freezer, and it is so delicious. Taste like a cheese sauce!
The whole family (apart from husband) are intolerant to milk. I’v been cooking dairy-free for ages, and have found replacements or new recipes for all parts of our cooking life. However, we had to change our habits when our oldest daughter Selma reacted to certain foods. We could not figure out which foods caused these reactions. Someone advised us to book an appointment with a kinesiologist, who counseled us on the effects of nightshade vegetables (tomatoes, potatoes, pepper etc). We knew about the effect of gluten and dairy, but nightshades was an eye opener. The news of no-more tomatoes challenged me. Tomatoes are a vegetarian/vegan’s staple food! And pasta bolognese or chicken jalfrazi are my three year old’s favourite dishes.
After some research – and some trial and error – I turned to nutritional yeast, fennel and coconut milk. The result was amazing, really tastes like cauliflower and cheese sauce (even my carnivore husband loved it). It goes really well with any pasta dish. I tend to serve it with gluten-free pasta or quinoa, chicken and herbs. It freezes well too. I usually cook a double portion and freeze the rest. This recipie will give you 6 kids portions. Enjoy!
The proof of the pudding: my dairy-lovin husband think it tastes like cheesy Italian pasta sauce.
Let me know what you think…
Nutritional yeast is a type of yeast that is often grown on molasses, then dried and heated to deactivate it. Its nutritional benefits includes fiber, vitamins and a “complete” protein profile. It is especially very high in vitamin-B (often also includes B-12). Vitamin Bs are vital for cell metabolism and key for our well-being.
Often vitamin B is the first to be depleted when we stress and drink alcohol – so always god to make sure we have enough!
The nutritional yeast gives a dish a cheesy and nutty flavour. Great on popcorn, risotto or cheesy vegan sauce. I use it as a replacement for Parmesan-cheese.
- 1 large onion
- 2 cloves garlic
- 2 tbsp coconut oil or olive oil
- 2 handfull baby spinach
- 1 handfull basil leaves
- 4 tbsp. red lentils
- 2 tbsp. nutritional yeast
- 250 ml low sodium stock
- 1 tsb salt
- pepper, to taste
- Roughly chop onion and garlic
- Cook onion/garlic in oil gentely for a few minuts
- Chop the vegetables
- Mix all ingrediens
- Cook for 20 min, leave to cool for a bit (depending on your handheld blender)
- Use handheld blender to make a smooth, creamy sauce.
- Add Pepper, Salt, Nutritional Yeast to taste