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.
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.
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!
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!
- Add all the 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 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!
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)
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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Healthy Vegan Peanut Sauce and Dip
- 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
- 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.
Estimated Nutrition (per serving)
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. For the most accurate nutrition information we recommend calculating it yourself to reflect the specific ingredients used in your dish.