This healthy vegan peanut sauce doubles as both a creamy sauce and a dip. It's even amazing as a salad dressing! Imagine the flavors of peanut sauce combined with the creaminess and nutrition of white beans, and you'll start to see all of the many ways you can use this unique vegan dipping sauce.
Whip up a batch in minutes to enjoy on grain bowls, baked tofu, veggies, or pretty much any dish where you want the irresistible flavors of satay sauce. Made without oil, gluten, or coconut.
Why You'll Love It
Many of us are struggling to find enough time and energy to cook these days. So a truly easy sauce like this that's nutritious, versatile, AND delicious is something I am 100% all about!
This dip-sauce hybrid has all the flavors you love in a classic vegan peanut sauce, like garlic, soy sauce, and crushed red pepper, but with the added nutrition of beans. It's the extra creaminess, protein, and fiber from the cannellini beans that make this so much more than just a sauce.
Whether you serve this as a thick and creamy dip for raw veggies or a thinner sauce for noodles, grain bowls, and salads, this healthier vegan peanut sauce totally works!
Best of all, it's ready in minutes and stays fresh in the fridge for several days.
If you enjoy this white bean dip, be sure to try my Black Lentil Dip next!
Ingredient Notes
Nine simple ingredients go into this creamy peanut butter sauce, and there are definitely room for substitutions. So don't be afraid to experiment to accommodate the ingredients you have on hand.
- Cannellini beans - I love the neutral flavor and creaminess of cannellini beans in this recipe, but I suspect chickpeas or pinto beans would also work well.
- Peanut butter - Natural, salted peanut butter is always in our pantry, but any variety you have on hand will work. If using unsalted peanut butter you may decide to add a pinch of salt, or if using a sweetened peanut butter you may want to decrease the maple syrup slightly.
- Maple syrup - sub agave nectar or cane sugar, if needed.
- Rice vinegar and lime juice - these two acids work together to create the best flavor, but if you're short on one or the other, it's not a deal breaker. Apple cider vinegar or lemon juice could also be incorporated.
- Ginger and garlic - fresh ginger and garlic really put the flavor of this sauce over the top!
How to Make White Bean Peanut Sauce
Here's more good news. You'll be pouring and dipping and salivating over this easy peanut sauce in no time. We're talking 10 minutes. Okay, maybe more like 15 minutes tops!
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- Add all ingredients to a food processor or blender, and blend until smooth and creamy.
- Taste and adjust the flavors as desired. Add more lime or rice vinegar for extra acidity and zip, a splash more soy sauce (or tamari) for depth, and more red pepper flakes for spicy heat.
The garlic and ginger will mellow and mingle as the sauce rests, so if you have time to refrigerate it for an hour or two that's great. But if you're hungry now, go ahead and dig in!
Ways to Use Creamy Peanut Sauce
Use this white bean peanut sauce in all the same ways you would use traditional peanut sauce, like:
- vegetarian satay (try seitan and tofu)
- dipping sauce for spring rolls and dumplings
- sauce for soba or other noodle dishes
Also try these less common uses for peanut sauce, like:
- dressing for green salads, kale salads, and slaw
- hummus-style dip for chips, crackers, and raw vegetables
- sauce for grain bowls
- drizzled on steamed or roasted vegetables
- and as a finishing sauce for veggie pizza (skip the marinara)
I hope you enjoy this healthy vegan peanut sauce. If you give it a try be sure to drop a comment below to let us know your favorite ways to use it!
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Recipe
Healthy Vegan Peanut Sauce and Dip
Equipment
Ingredients
- 1 ½ cups cooked cannellini beans, rinsed and drained - See Notes.
- ⅓ cup natural peanut butter
- 2 tablespoons soy sauce or tamari - Look for certifed gluten-free tamari if needed.
- 2 tablespoons plain rice vinegar
- 2 tablespoons lime juice
- 2 tablespoons maple syrup
- 1 clove garlic, peeled and chopped
- 1 small thumb size piece of fresh ginger, peeled and zested or minced (about 1 tsp)
- ½ teaspoon red pepper flakes - Or more if you like it spicy!
- 2 to 3 tablespoons water, depending on desired consistency
Instructions
- Combine all ingredients except the water in a food processor. Process until smooth and creamy, stopping to scrape down the sides as needed.
- For a thinner, pourable consistency add 2 to 3 tablespoons water, and blend again. Taste and adjust seasonings as desired. The sauce will thicken once chilled. Add another splash of water now or later as needed.
- Serve right away, or refrigerate until ready to use. Making this sauce in advance is great and allows the flavors to mingle.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Nicola
So flavourful! I will absolutely make again! 👌
Lee Kaplan
My stepson works in daycare, so no pb&j sandwiches. I did find an excellent alternative: SunButter Sunflower spread. It tastes exactly like regular peanut butter! I’ll try this dip with the SunButter.
Lori Rasmussen
Great idea, Lee. We love Sunbutter!
Jen
Made this last night to accompany some okara (soy pulp) patties that I had made. Delicious and brilliant! I love the idea of amping up the nutrition with cannellini beans. Will definitely be making this sauce again.
Alicia
I don't remember how I found my way to your site, but this was the first recipe I tried from you and it's fantastic! Love that you used beans to up the nutrition -- I don't feel guilty indulging in peanut sauce with these ingredients. Thank you! (I'm now on to check out some of your other recipes.) 🙂
Gail
Boy oh boy, I just made this sauce/dip tonight after seeing the recipe online. It is such a tasty and versatile sauce that I can see using it in many different ways. Even my husband who seldom tries any vegetarian recipes loved it. I put it on a salad tonight and it was fresh, flavorful and healthy to boot! What more could you want? I will definitely be making it again. Thanks for sharing this recipe.
Karen
This recipe turned out great. I dipped bell pepper slices in it right after making it, and used it as a salad dressing the next day. Thank you!
LouAnn
Can PB2 be used in place if peanut butter?
Lori
Hi LouAnn, I haven't tried that but yes, powdered peanut butter combined with the white beans should work well.
Jackie
This. Was. Amazing! I'll definitely be adding this sauce to my normal dinner rotation. It's perfect.
LouAnn
Could I use PB2?
Lori
Definitely worth a try!
Courtney
This is yummy! If you don’t have fresh ginger…ginger powder works great too!
Avery
This is fantastic! I went straight from your email newsletter to the kitchen and whipped up a batch, then raided the fridge to make a "bowl" with rice, broccoli, red pepper, chickwheat shreds, and LOTS of this sauce. Now I'm busy dreaming up other ways to use it. Thanks for the great (and easy) recipe.
Lori
Thank YOU for the lovely feedback, Avery! 😀 I'm so glad you enjoyed it.