When it comes to getting incredible recipes, the preparation of vegan béchamel is one of the best alternatives if what you want is to implement an exquisite, nutritious and dairy-free dish.
Before knowing what is the constitution of this recipe, in terms of the ingredients that you will need, it is convenient that you also know certain elements related to this preparation and the nutritional value that you will obtain with it.
In this sense, the bechamel sauce is considered one of the preferred recipes. Regarding its origin, it comes from France and is one of the most used worldwide, both by great chefs and by people who want to try alternatives that result in a pleasant and delicious dish to share with family and friends in a way. Healthy.
How to prepare dairy-free vegan béchamel?
If you want to get a preparation of healthy category, you must take into account that you will supplant some ingredients of the original version. Remember, the preparation of this dairy-free vegan béchamel sauce is a good option to accompany your healthy dishes.
- In the case of milk, you can implement other elements such as: rice, oatmeal, vegetable almond milk, among others. It is recommended not to use an ingredient with a high level of sweetness.
- Butter can be substituted for margarine or olive oil preferably.
- Whole wheat flour can be implemented without any problem for this preparation. Therefore, you should not worry about changing this ingredient.
Preparation development
The dairy-free vegan béchamel recipe is characterized by having the amount of the following ingredients:
- 1 liter of unsweetened vegetable almond milk. (550 Kcal)
- 1 tablespoon of dairy-free margarine or olive oil. (89.9 Kcal)
- 5 tablespoons of whole wheat flour. (161 Kcal)
- Nutmeg, depending on your preference. (17.7 Kcal)
The sum of all these ingredients will contribute in calories consumed in a plate: 818.6 Kcal.
Once these ingredients have been collected, you can proceed to prepare the recipe, adding them in a pot and joining them all cold. It is important to stir constantly, until it thickens.
In case the mixture does not reach the desired thickness, you can add more flour and continue the procedure until you get the result of your liking.
At the end of the recipe, you will be able to get a sauce that is darker in color than the traditional one, but with a pleasant flavor to accompany your favorite dishes. In the same way, it is likely that by implementing whole wheat flour you will obtain a lumpy sauce, to counteract this, you can use the blender to improve the quality of your preparation.
Vegan bechamel sauce alternatives
There are other options you can make to prepare a nutritious béchamel sauce to accompany your dishes. Among them are the following:
- Bechamel sauce with almonds. For this recipe, you can use almond-based flour and olive oil.
- Vegan bechamel made from rice and coconut. In this preparation you will need coconut and rice drink in equal quantities, olive oil and rice flour.
- Vegan spelled and oatmeal béchamel sauce. This sauce is made with spelled flour, oatmeal drink and olive oil.
The bechamel sauce as a side
The bechamel sauce is an excellent companion to various preparations, offering a perfect touch.
For example, you can implement to cover lasagna or cannelloni, achieving a complete and rich recipe to share with your loved ones.
It is for this reason that knowing the nutritional characteristics of food allows you to achieve incredible preparations and in the case of bechamel sauce, you can get delicious and above all healthy dishes.
Since it is a preparation that allows you to easily replace its ingredients with healthy alternatives such as spelled flour, unsweetened vegetable almond milk or oatmeal drink, it will make your dishes a nutritionally balanced meal without high caloric loads to your body.
Similarly, there are several alternatives with which you can use this sauce, so knowing how to combine the right ingredients, you can get a perfect preparation, which will become one of your favorites.
Best of case, you can make them with easy-to-prepare ingredients, so you don’t have to be a professional chef to get a rich and nutritious vegan lactose-free béchamel sauce.
Nutritional value of dairy-free vegan béchamel sauce
The preparation of dairy-free vegan bechamel sauce is a recipe with a high nutritional value that you should know according to the amount of ingredients that you can use to develop it.
Regarding this, know the following information, in relation to each 100 grams of the ingredients implemented:
- 8 g equivalent to the carbohydrate ratio.
- 4 g of protein.
- This recipe does not contain fibers.
- 10g of fat.
In relation to these data, you can handle the appropriate amounts to obtain the nutrients that your body needs, without abusing the proportions that are recommended on a daily basis, regarding this type of recipes.