VEGGIE

Vegan Béchamel Sauce

Béchamel sauce is one of the Mother Sauces of French Cuisine!

Vegan Béchamel sauce

Béchamel sauce is a sauce traditionally made from a white roux (butter and flour in a mixture) and milk. Béchamel may also be referred to as besciamella (Italy), besamel (Greece), or white sauce (U.S.). French, Italian and Greek Béchamel sauce recipes include salt and nutmeg as a seasoning base.

Soy milk, also known as soya milk or soymilk, is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. It is a stable emulsion of oil, water, and protein. It’s original form is a natural product of the manufacture of tofu. Originating in East Asia, it became a common beverage in Europe and America in the later half of the 20th century, especially as production techniques were developed to give it a taste and consistency more closely resembling that of dairy milk. Along with similar vegetable-based “milks”, like almond and rice milk, soy milk may be used as a substitute for dairy milk by individuals who are vegan or has lactose intolerance, while others may consume it for environmental or health reasons.

Let’s find out about soy:

  • It is of plant origin, does not contain cholesterol and saturated fatty acids.
  • It is a good nutritious choice for people who are vegan or vegetarian.
  • Rich in isoflavones has protective properties against cancer, cardiovascular disease and osteoporosis.

Ingredients:

  • 3 tbsp extra Virgin olive oil
  • 2 tbsp all-purpose flour
  • 2 cups (500 ml) soy milk (or other non-dairy milk)
  • 1 tsp corn starch (dissolved in a pot with 1 tbsp warm water)
  • 1 tsp nutmeg
  • 1 tsp garlic powder
  • salt & pepper
  • vegan cheese (optional)

Instructions:

  1. Let’s make the vegan Béchamel. In a small pot, add oil and heat it at medium to high heat.
  2. As the oil heats, add the flour and stir continuously until a paste forms (this is called a roux). Continue cooking for 2 minutes.
  3. Add gradually the soy milk (at room temperature), continue to whisk until the sauce has thickened.
  4. If you haven’t reached the desired thickness (keep in mind that the sauce will continue to thicken as it cools), add 1 tsp of corn starch, which you have dissolved in warm water.
  5. Moreover, add any spices you like, such as some salt and black pepper or garlic powder or nutmeg. At the end, you could put in vegan cheese or any other cheese. Ready!
Healthy & Delicious!

Nutrition Facts (per serving)

Calories:59 kcal
Fat:4,3 gr.
Carbohydrates:4 gr.
Proteins:1,5 gr.
#TrustYourNutritionist Facts

Maria Mentzelou is Dietitian / Nutritionist with M.Sc. Applied Nutrition and Dietetics with specialization in Clinical Nutrition (Harokopio University) and Specialization in Life Coaching and NLP (University Aegean). Find out more about her or contact her at maria.mentzelou@hotmail.com, Tel. 6984515475 and in its pages on Facebook and Instagram.

Don’t forget to tag us #foodenyo on instagram, if you remake this one! We’d love to see your recreations!

Enjoy,

Foodenyo

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