Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Low FODMAP Lentil Vegan Gravy
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Fat-free Vegan Lentil Gravy in 10 minutes

Course: gravy, Main Course, Sauce
Cuisine: Western
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Servings: 7 servings
Calories: 194 kcal
Author: Jeanette Whitten

In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.

I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  

If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 

This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.

Ingredients

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed

Instructions

  1. Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 

  2. Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

  3. Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.

  4. Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

    Lentil Vegan Gravy
  5. If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

  6. Microwave 1 minute, stir and test the temperature. 

    Vegan Brown Gravy in Microwave
  7. Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:

sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

This sweet tasting dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, rice vinegar, tofu, lemon and pecans it is also going to keep you from getting hungry.  Eat healthy unsaturated fats from whole nuts and not processed oil.

How often can you say your salad dressing is high fibre and sugar-free?  With this vinaigrette you can!

Jump to Recipe
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

creamy tangy sweet vegan coleslaw dressing from tofu
Print

Creamy Coleslaw Vinaigrette Dressing

Course: Salad, Sauce
Cuisine: Dresssing
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 84 kcal
Author: Jeanette Whitten

A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.

I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.

Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...

Ingredients

  • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
  • 1/2 cup soy milk or almond milk, or hemp milk
  • 2 tbsp rice vinegar
  • 6 dates pitted
  • 4 tsp lemon juice freshly squeezed
  • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

Instructions

How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

  1. You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.

  2. Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 

  3. Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  1. While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.

  2. Add toasted pecans and blend.

    healthy vegan coleslaw dressing low-fat
  3. Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.

    vegan healthy salad dressing vinaigrette
  4. Mix, and serve.

    creamy vegan apple cabbage coleslaw
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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Cool as a Cucumber Vegan Tzatziki – Fat-Free

Dairy-free Dill Tzatziki Sauce – No-oil

My oldest daughter used to love Tzatziki sauce – you know, the Greek one – with cucumbers and yogurt and Dill?  So it fell off my radar when we became plant based in 2013, but the other day I was thinking, why have I not created a vegan version of this for her yet???

So a couple days ago, I did, and here is the recipe, it’s extra awesome because I figured out how to make it without having to drain the cucumber juice – so it’s faster and easier than usual recipes.

However, I was running out of time, so just as I was about to make it with herbs from scratch, I realized I had the Epicure Lemon Dilly Dip Mix and that it would work great.  So this version uses that spice mix.

Instead of the Lemon Dilly Dip Mix use fresh or dried dill, a bit of mint if you have it, some onion powder, garlic powder, and a teaspoon or two of lemon juice.

I plan to post a non-Epicure spices version as soon as I make it again!  If you live in Canada then you can buy it from me here and ship it to yourself.  

The reason I am posting this recipe is because using tofu turned out a very tasty and refreshing vegan Greek Tzatziki, with great consistency.  Apple cider vinegar is the right acid to use, in my opinion, because it is slightly sweet, and gives a yogurt flavour.

Use medium tofu to make a low-fat, dairy-free, yogurt substitute and in the food processor it is ready in just a few minutes.

I hope you find a way to make it too!

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Here is a lovely picture of Greece for us to consider as we enjoy our Tzatziki!  I’ve never been, but I would love to go!!!  I wonder how the vegan options are there.

 

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Image of vegan tzatziki dip with vegetables.
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Cool as a Cucumber Vegan Tzatziki

Course: Dip, Sauce
Cuisine: Greek
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 servings
Calories: 51 kcal
Author: Jeanette Whitten

The key takeaway I hope you enjoy from this recipe is: you can use tofu and apple cider vinegar as a yogurt substitute!  

Plus, this recipe is easier than most traditional Tzatziki recipes because there is no need to drain the cucumber liquid.  The reason?  It uses thick Medium Firm Tofu, as a yogurt replacement.  The cucumber liquid is required to make it the perfect consistency. 

Rather than fussing with cucumber in a colander or strainer, you can make this in 2 easy steps in a food processor. 

Less mess, fast, easy, chunky, fresh, and dillicious in 5 minutes.

I made this with the Lemon Dilly Dip Mix from Epicure, I've included untested instructions if you don't have the mix, and hope to test and update that version here soon.

Ingredients

OR Instead of the Dip Mix:

  • 3 tbsp dill dried
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mint optional
  • 1 tsp lemon juice

PLUS

  • 3 cups English Cucumber long, unpeeled, in large chunks

Instructions

  1. Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.

  2. Add cucumber chunks and process on high or low until just diced, some larger chunks should still remain, do not over process or the dip will be too runny.

  3. Serve!  The flavours will blend almost immediately.

Recipe Notes

Adult and Kids Vegan Snack or a Meal Ideas with Tzatziki:

Vegan Tzatziki is a protein rich low-fat fast refreshing snack for adults and kids.  Try serving Tzatziki dip with raw vegetables, such as carrots, cherry tomatoes, snap peas, and red and orange peppers.

Spread on whole grain toast cut into triangles, or baked no-fat pita chips for dipping, for a light healthy meal, snack, or lunch idea for school or work.

Nutrition Facts
Cool as a Cucumber Vegan Tzatziki
Amount Per Serving (1 / 8th of recipe)
Calories 51 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 172mg 7%
Potassium 223mg 6%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 5g 10%
Vitamin A 2.2%
Vitamin C 2.3%
Calcium 4.8%
Iron 7.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

 

 

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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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Healthy vegan low-fat dressing with a sweet zing.  Great with Brussels Sprouts and Quinoa.

I had some leftovers of this plant-based orange thyme dressing yesterday on spinach, wow, it was delicious.  I need to finish this blog post to get it out there to folks like you who could benefit from a fresh, gorgeous healthy vegan salad dressing.

If you have a sweet tooth (like me) you will probably like this super tasty dressing/sauce, I’m sad it’s all gone now.  🙁

 

Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
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Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce

Course: Main Course
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Calories: 154 kcal
Author: Jeanette Whitten

Goes nicely with quinoa and green vegetables as a dressing/sauce.  Try it with my Brussels Sprouts and Quinoa Lentil Pilaf recipe.  Even better as leftovers. 

Consider doubling this dressing/sauce recipe - I wish I would have.  It goes great on spinach salad too.  You can adjust the number of servings here on the web page and it will recalculate.

With dried cranberries, orange juice, thyme, tahini (sesame seed paste), chia seeds, and green onions, it is so fresh and sweet and creamy, this one is a winner!

Ingredients

  • 200 ml orange juice I used a juice box, freshly squeezed would work too if you don't have juice around, but have oranges.
  • 2 tsp tahini sesame seed butter
  • 1/2 tsp ground thyme spice
  • 1/2 tsp salt
  • 2 tsp chia seeds for thickness
  • 2 green onions diced
  • 1/2 red apple diced into small cubes
  • 1 cup craisins dried cranberries

Instructions

  1. Pour orange juice into a small bowl, add tahini, thyme, salt, and chia seeds and microwave 30 seconds to soften if the sesame seed butter was in the fridge.  Whisk together.

  2. Add the craisins so they can soak a bit.

    Tahini green onions and craisins in a vegan fat-free sauce.
  3. Add the diced green onions and apple.

    Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
  4. Let sit for 5 minutes or more, for flavours to combine.

Recipe Notes

Consider doubling the recipe depending on how many servings or leftovers you would like.  It yields about 1 1/2 cups which was enough for 4 people at my house.

Try on my Brussels Sprouts and Lentil Quinoa Pilaf, or make a dinner salad with that same lentil quinoa pilaf and romaine lettuce.  

Also tastes wonderful on spinach salad.

Nutrition Facts
Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce
Amount Per Serving (1 / 4th of recipe)
Calories 154 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 294mg 12%
Potassium 164mg 5%
Total Carbohydrates 35g 12%
Dietary Fiber 3g 12%
Sugars 26g
Protein 1g 2%
Vitamin A 3.2%
Vitamin C 32.9%
Calcium 2.9%
Iron 4.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Vegan Healthy Marinara Sauce on Spaghetti
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Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 354 kcal
Author: Jeanette Whitten

With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  

Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.

Ingredients

  • 375 g whole grain pasta whole wheat spaghetti is our favourite for this sauce
  • 540 ml can chickpeas drained
  • 540 ml can lentils drained
  • 2 garlic cloves medium
  • 796 ml can diced tomatoes with juice, or whole fresh tomatoes
  • 1 tsp oregano dried
  • 2 tsp basil dried
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 sweet onion white, medium, in chunks
  • 130 g frozen spinach thawed, nuggets work great
  • 156 ml tomato paste can

Instructions

  1. Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.

  2. Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.

  3. In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.

  4. I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.

    Frozen Spinach Nuggets
  5. Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  

    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  6. Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  

  7. In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.

  8. Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  

  9. Drain pasta and serve piled with generous portions of this delicious sauce!

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe Notes

Serving Ideas

Sprinkle with vegan parmesan cheese.

Vegetable side suggestions: steamed frozen peas and corn, broccoli, or Brussels sprouts.
Salad suggestion: spinach salad and balsamic dressing.

Bon Appetit!

 

Nutrition Facts
Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta
Amount Per Serving (1 / 8th of recipe with whole grain pasta)
Calories 354 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 650mg 27%
Potassium 941mg 27%
Total Carbohydrates 69g 23%
Dietary Fiber 11g 44%
Sugars 8g
Protein 18g 36%
Vitamin A 46.6%
Vitamin C 21.4%
Calcium 13%
Iron 38.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo

Make dressings and creamy dips

This is my go-to vegan mayo substitute, it’s the best one I have found so far. With tofu, and cashews, it is a whole-foods plant-based, eggless, oil-free mayonnaise that has a nice range of flavours from lemon juice, a touch of sweetener, salt, and onion powder.

This healthy lower-fat vegan mayonnaise replacement works well as a base for creamy salad dressings, like coleslaw, or anytime a recipe calls for mayo.

Image of vegan mayo on purple cabbage.

Fat from cashews is more natural, anti-inflammatory, cancer preventing, and health promoting, than mad-made oil from a bottle.

Combine this vegan mayo with one of these many Epicure Dip Mixes to enjoy with veggies, and serve at parties.

Image of 3 onion dip with mayo.

 

Image of vegan coleslaw dressing on purple cabbage, made with vegan mayo base.
Print

Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo

Course: Salad
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 121 kcal
Author: Jeanette Whitten

Vegan mayo is a great base for creamy salad dressings, like coleslaw.  This vegan mayo has a nice flavour profile from cashews, lemon juice, tofu and onion powder.

Ingredients

  • 340 g Silken Tofu use soft
  • 1 cup cashews
  • 1/4 cup lemon juice
  • 1 TBSP maple syrup or agave syrup or sugar
  • 1 1/2 tsp salt
  • 1 tsp onion powder

Instructions

  1. Place all ingredients in blender, and blend for at least 1 minute until silky smooth. 

  2. Chill to thicken.

Nutrition Facts
Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo
Amount Per Serving (0.25 cup)
Calories 121 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 440mg 18%
Potassium 196mg 6%
Total Carbohydrates 8g 3%
Sugars 3g
Protein 5g 10%
Vitamin C 3.6%
Calcium 2.2%
Iron 7.9%
* Percent Daily Values are based on a 2000 calorie diet.

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Image of fiery vegan sweet potato chickpea mushroom spinach bowl.
Print

Fiery Vegan Mayo Sauce

Course: Sauce
Cuisine: Vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings
Calories: 42 kcal
Author: Jeanette Whitten

A fiery smoky sauce that looks and tastes awesome on vegan bowls!  A great sauce like this, changes boring to delicious.  Use tamari instead of soy sauce to make it gluten free.

Ingredients

  • 1/3 cup extra firm tofu
  • 2 tbsp soy milk unsweetened
  • 1 tsp lemon juice
  • 3 tbsp cashews
  • 1 tbsp soy sauce or tamari to make gluten free
  • 1/4 tsp chipotle powder or hot sauce
  • 3/4 tsp paprika smoked
  • 3/4 tsp onion powder

Instructions

  1. Add tofu, soy milk, lemon juice, cashews, soy sauce or tamari, chipotle powder or hot sauce, smoked paprika, and onion powder to a small high speed blender. 

  2. Blend until smooth. Drizzle generously over bowls before serving.

Nutrition Facts
Fiery Vegan Mayo Sauce
Amount Per Serving (1 / 6th)
Calories 42 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 179mg 7%
Potassium 72mg 2%
Total Carbohydrates 2g 1%
Protein 2g 4%
Vitamin A 3.9%
Vitamin C 0.4%
Calcium 1.2%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

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