I know the title reads Creamy Low Fat Mushroom Sauce but Let me begin by saying that white beans/navy beans is a versatile ingredient in both sweet and savory recipes. They become a creamy goo when blended up. The reason why I love them so much is because they just taste like whatever you add to them, with a savory twist, which brings out the other flavors even more.
Navy beans are naturally low in fat. They make a great alternative for recipes that call for high fat cream-like ingredients. I know it all sounds too strange, but believe you me, I’ve been adding them to my smoothies, sauces and even baked foods for a while now. And they are just magical!
Back to my creamy low fat mushroom sauce recipe. I usually have it with rice. I like to add chopped scallions to my rice for that little extra kick too. This sauce tastes just as good with potatoes and other steamed/ baked vegetables, or even pasta and noodles.
Of course, you don’t have to add as much mushroom as I did here. It’s up to you how much mushroom you like in this recipe. I personally, find this amount perfect for the rest of the measurements. But like I said, you can always experiment with the ingredients and the amounts.
I have considered blending some chopped mushrooms with the sauce, I haven’t gotten around to it yet though. Mainly, because I enjoy this beautiful sauce as it is. I also would like to try to add some nutritional yeast and a couple of drops of lemon juice. I would imagine that this sauce makes a great dip as well. I’ll update the recipe if my experiments go well! I’d love to know if you experiment with other ingredients too. Sharing is caring, you know.
Another versatile and highly sought-after ingredient is tapioca flour. When you’re vegan and passionate about food like me you always want to find ways to make sauces gooey and stretchy. Tapioca flour’s got your back. It thickens any liquid you cook with it. If you add an enough amount of tapioca flour it even makes that liquid a stretchy goo that makes you heart wants to dance.
Here’s more good news; this recipe is very easy. It only takes about 15 minutes to make. Add another 15 minutes for the rice or boiled vegetables, and you’re good to go.
Creamy Low Fat Mushroom Sauce Recipe
- 1/3 cup raw navy beans
- 3 cups water ((divided))
- 2 tbsp tapioca flour
- 2-3 tbsp soy sauce ((to taste))
- 1 pinch salt
- 1 tsp garlic powder
- 1 pinch white pepper
- 1 cup chopped fresh mushrooms
Thoroughly rinse navy beans and put them in a pot along with 2 cups of water.
Bring it to a boil over high heat and then let it cook over low heat while the lid is on for 30 minutes or until mushy.
Drain navy beans and put beans in a blender.
Add the rest of ingredients into the blender except mushrooms and blend until smooth.
Pour mixture into a pan/ pot and vigorously stir over high heat until it thickens.
Keep stirring over medium heat for 5-10 minutes or until you’re happy with the consistency.
Make sure to keep stirring, otherwise it’ll clump up.
Add the mushrooms and gently mix over low heat for 5 minutes to incorporate the mushrooms into the sauce.