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    Home » Recipes » Sauces and Garnish

    Healthy Vegan Peanut Sauce and Dip

    Posted: May 14, 2021 by Lori Last Updated: May 14, 2021 · This post contains affiliate links.

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    With white beans blended right in, this healthy vegan peanut sauce doubles as both a sauce and a dip. Heck, it's even amazing as a salad dressing! 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.

    white bean peanut dip in silver bowl surrounded by colorful vegetables.

    Why This Recipe Works

    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 about 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.

    labeled photo of ingredients needed.

    Ingredient Notes

    Nine simple ingredients go into this creamy peanut sauce, and there's 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, as 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!
    ingredients inside the bowl of a food processor before blending.

    How to Make this Recipe

    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!

    1. Add all the ingredients to a food processor or blender, and blend until smooth and creamy.
    2. Taste and adjust the flavors as desired. Add more lime or rice vinegar for zip and tartness, a splash more soy sauce (or tamari) for depth, and more red pepper flakes for some 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!

    small bowl of peanut dip on a platter surrounded by raw veggies.

    Uses for 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 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)
    small glass jar filled with sauce.

    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!

    You might also like:

    • Avocado Green Goddess Dressing
    • Quick Vegan Sesame Noodles
    • Oil-Free Zhoug Sauce
    • Roasted Broccoli Bowl with Sunbutter Sauce
    peanut white bean dip on a platter with vegetables.

    Healthy Vegan Peanut Sauce and Dip

    Author: Lori Rasmussen, My Quiet Kitchen
    This healthier peanut sauce is a delicious, multi-purpose sauce, dressing, and dip in one! Thin it with a touch of water for a pourable salad dressing and sauce for noodles, or skip the water altogether for a thick and creamy dip.
    Creamy white beans provide extra nutrition and volume without taking away from the rich peanut butter flavor. And fresh ginger, garlic, and lime make this vegan peanut sauce completely irresistible! Contains no oil, coconut, or gluten.
    Yield: makes 1 ½ cups of sauce
    Servings: 6 servings
    5 from 5 votes
    Print Recipe Pin Recipe SaveSaved!
    Prep Time: 15 mins
    Total Time: 15 mins

    Equipment

    • food processor
    • strainer
    • zester

    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
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    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

    *Chickpeas are another great option if you don't happen to have cannellini beans. Note that the sauce will be a lot thicker with chickpeas (and not quite as creamy), so you'll need to increase the amount of water to achieve a pourable consistency.
    Storage
    Store leftover sauce in the refrigerator for up to 4 days.
    The peanut sauce will thicken once chilled. Simply whisk in more lime juice or water as needed for consistency.

    Estimated Nutrition (per serving)

    Serving: 0.25cupCalories: 153kcalCarbohydrates: 16gProtein: 7gFat: 7gCholesterol: 0mgSodium: 350mgFiber: 4g

    Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com.

    Did you try the recipe?I LOVE hearing from you! Comment below to let us know.
    « Vegan Rosemary Potato Salad
    Vegan Rice-A-Roni »

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    Comments

    1. Avery

      May 15, 2021 at 1:16 pm

      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.

      Reply
      • Lori

        May 17, 2021 at 9:37 am

        Thank YOU for the lovely feedback, Avery! 😀 I'm so glad you enjoyed it.

        Reply

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    Lori Rasmussen, Owner/Creator

    Hi, I'm Lori. Welcome to My Quiet Kitchen where I share easy vegan recipes with a healthier twist. Many are special diet-friendly or easily adapted. I also have a passion for veganizing classic desserts, and sometimes even those get a healthy-ish makeover.

    Learn more about me →

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