6 quick and healthy sauces to accompany vegetables

You want a quick lunch or dinner and what you have on hand are already cooked vegetables (broccoli, green beans, potatoes, etc.) but it is not enough to mix it up, you fancy something with more substance but without having to start cooking a complete dish. Don’t worry, for that we can do quick sauces.

When we batch cook or prepare ingredients for other days, the important thing is that the raw material for the dishes (vegetables, legumes, etc.) is already made, that way You don’t have to cook it, just heat it up.. The more ingredients we have, the more different mixtures we can make and the less repeat the dish.

But when it comes to using vegetables as a base, many times we are lazy because we arrive hungry or with specific expectations (eating something very tasty and substantial) and the combination of vegetables on a plate or bowl we don’t find it so tasty.

In those cases it is when the sauces as a complement. It is not necessary to use purchased sauces, which also does not have much variety, if not prepare the sauce that we fancy and possibly have it left over for another day, to use it as it is or to vary it with some spices.

One of the problems we face is the lack of timewhich is why batch cooking is so useful, but we can still spare a few more minutes to make a sauce that completely changes the concept of the dish and provides us with a pleasant lunch or dinner that is different from what was expected.

Easy and quick sauces to brighten up vegetables

The recipes that I propose do not have very complicated ingredients, most of you surely have them in the pantry or you can easily get them close to home. It is the idea, that there is no need to spend extra time making another purchase.

1. Peanut sauce

Use it with vegetables like cooked or steamed broccoli, cooked or roasted eggplant, raw or boiled cauliflower, etc. It is also great if we add sesame, walnuts or pistachios on top of the vegetables and the sauce.

Ingredients

3 tablespoons peanut butter (unsweetened)

200 ml of soy drink (without sugar)

1 dried tomato

If you don’t have dried tomato, you can use 1 teaspoon of triple tomato concentrate, ½ roasted tomato or a couple of tablespoons of homemade tomato sauce if you have one.

Preparation

Put it all in the blender and beat it until you get a homogeneous cream.

You can multiply the ingredients and make a couple of jars to save. Leave it in the fridge and shake it before using it.

2. Tahini sauce with cilantro

It can be used hot or cold and as a sauce on sandwiches and sandwiches. It goes especially well with cooked green beans, artichokes, carrots, and pumpkin (boiled or roasted).

Ingredients

3 tablespoons of tahini (preferably white) 200 ml of soy drink (without sugar) 1 handful of fresh coriander (to taste) ½ garlic clove (without nerve) 1 tablespoon of lemon juice (or apple cider vinegar)

Preparation

Put it all in the blender and beat it until you get a homogeneous cream.

3. Miso sauce with ginger

Serve over roasted or steamed eggplant, mushrooms, mushrooms, bok choy, chard, spinach, etc.

Ingredients

2 tablespoons miso (light brown or yellow) 1 tablespoon rice (or apple) vinegar 1 teaspoon grated fresh ginger (or ½ if powdered) 1 tablespoon shoyu or tamari 200 ml water (preferably lukewarm)

Preparation

Put all the ingredients in the blender and beat it until you get a homogeneous sauce. You can add a little more water if you want, preferably lukewarm because it will melt the miso better.

It can be made in quantity and stored in the fridge.

4. Coconut sauce

This sauce is ideal if you want a change in your vegetable dishes. Before using it, try it and adjust the salt or add some other ingredient that you like (for example, ground black pepper, turmeric, etc.).

Try it with lettuce wedges, chopped cabbage, cooked or roasted leeks, Swiss chard, etc.

Ingredients

½ can coconut milk (shaken) 1 tablespoon soy sauce, shoyu, or tamari ⅛ teaspoon salt 1 teaspoon fresh chives (½ if dry)

Preparation

Beat all the ingredients in the mixer until there are no large pieces of chives.

5. Raw tomato sauce

Try this sauce with cold or warm vegetables: broccoli, cauliflower, carrots, green beans, squash, zucchini, bell peppers, etc.

For more texture, top with chopped fresh parsley and some smashed flaxseeds, or sliced ​​almonds and a little ground black pepper.

Ingredients

3 very ripe plum tomatoes 6 sun-dried tomato halves ½ garlic clove (without stems) ¼ sweet onion pinch of salt

Preparation

Beat everything for a few minutes until you have a rather smooth sauce, without lumps or large pieces. Taste it. If you see that it is very acidic, you can add 1 date (without bone) and beat again. It also helps to add a piece of apple (¼ sweet apple is enough).

6. Yogurt curry sauce

Try this sauce with steamed or cooked vegetables: broccoli, carrots, potatoes, cabbage, bok choy, artichokes, snap peas, etc.

Ingredients

1 plain, unsweetened soy yogurt 100 ml water ¼ teaspoon curry powder ⅛ teaspoon saluna dash of sesame oil (optional)

Preparation

Beat all the ingredients until there is a fine and homogeneous sauce. Taste it and add salt. Add more spices and flavors if you like (for example coriander, paprika, parsley, nutmeg, pepper, or a little bit of something spicy like sriracha or tabasco).

You can make in quantity and store in the fridge. It lasts up to 4 days in a tightly closed jar.