Low Sodium Creamy Vegetable Sauce

Indulge in the guilt-free comfort of this Low Sodium Creamy Vegetable Sauce, a vibrant blend of wholesome, nutrient-packed ingredients perfect for pasta, rice, or dipping. Crafted with a medley of sautéed vegetables like zucchini, red bell pepper, and cherry tomatoes, this sauce is elevated by the silky smoothness of soaked cashews and the savory, cheesy flavor of nutritional yeast—all without added salt. Fresh basil and a splash of lemon juice bring a burst of brightness, while unsalted vegetable broth keeps it light yet flavorful. Ready in just 40 minutes, this heart-healthy, vegan-friendly sauce is a deliciously creamy alternative for those seeking low-sodium options without compromising on flavor.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 6

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

Directions

Step 1

Begin by soaking the unsalted cashews in hot water for about 15 minutes to soften them. Drain and set aside.

Step 2

Heat the olive oil in a large skillet over medium heat.

Step 3

Add the chopped onion to the skillet and sauté for 4-5 minutes until it begins to soften.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the red bell pepper, zucchini, and grated carrot, cooking for about 5-7 minutes until the vegetables are tender.

Step 6

Next, add the halved cherry tomatoes and sauté until they start to soften, about 3-4 minutes.

Step 7

Pour in the unsalted vegetable broth and bring to a gentle simmer. Cook for another 5 minutes, allowing the flavors to meld together.

Step 8

Transfer the vegetable mixture to a blender, adding the soaked cashews, nutritional yeast, fresh basil leaves, fresh lemon juice, black pepper, and dried oregano.

Step 9

Blend the mixture on high speed until smooth and creamy. You may need to adjust the consistency with additional broth or water if desired.

Step 10

Taste and adjust seasoning if necessary, though the aim is to keep the sodium low.

Step 11

Return the creamy vegetable sauce to the skillet to heat through if needed before serving.

Step 12

Serve over your favorite pasta, rice, or use as a dip for vegetables.

Nutrition Facts

Serving size	(1355.2g)

Amount per serving	% Daily Value*
Calories	1273.4

Total Fat 89.8g	0%
Saturated Fat 15.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 110.3mg	0%
Total Carbohydrate 93.1g	0%
Dietary Fiber 17.1g	0%
Total Sugars 33.9g
Protein 36.0g	0%

Vitamin D 0IU	0%
Calcium 208.2mg	0%
Iron 13.6mg	0%
Potassium 2748.0mg	0%

*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.

Source of Calories

Fat: 61.0%

Protein: 10.9%

Carbs: 28.1%