Stuffed pasta, vegetables au gratin and baked lasagna enjoy guaranteed success when accompanied by soft and tasty béchamel, a "very important basic sauce of Italian and French cuisine. The traditional recipe involves preparing a roux (or a base of butter and flour). and then add milk, salt, pepper and nutmeg. Good this version, of course, but a little heavy !! Today I propose the vegetable reinterpretation of the bechamel.
Video of the Recipe
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Identity Card of the Recipe
- 61 KCal Calories per serving
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Ingrediants
- 500 ml of soy milk
- 45 g of cornstarch
- 1 tablespoon of extra virgin olive oil
- 1 pinch of salt
- 1 grated nutmeg
- Optional: 10 g of brewer's yeast flakes
- q.s. of pepper
Materials Needed
- Casserole
- Whip
- Scale weighs food
Preparation
- Pour 400 ml of soy milk into a saucepan, salt to taste, add pepper and flavor with grated nutmeg.
- With a spoon or a whisk, dissolve the cornstarch in the remaining cold soy milk.
- When the soy milk in the saucepan begins to boil, add a tablespoon of extra virgin olive oil, pour in the dissolved starch and continue stirring. Cook the bechamel sauce for 2 minutes from the moment of boiling, maintaining a very sweet flame and continuing to stir.
- Turn off the heat and season to taste with the nutritional yeast flakes.
Why use yeast?
The nutritional yeast in flakes, available online or in stores specializing in organic and macrobiotic products, gives flavor to the foods in which it is added. This particular seasoning can be considered a valid vegetable substitute for the classic animal parmesan cheese.
Alternatively, a spoonful of vegan grana cheese can be used.Alice's comment - PersonalCooker
Here it is the vegetable béchamel is ready to give an edge to your baked pasta or vegetables au gratin! If you do not use it immediately, remember to cover the surface with a sheet of transparent film to prevent it from drying out in contact with the air.Nutritional values and Health Comment on the recipe
Vegan Béchamel is a seasoning sauce without ingredients of animal origin, free of cholesterol and low in fat (mainly unsaturated). It has a modest energy intake, a caloric prevalence attributable to carbohydrates and a small amount of dietary fiber.
Vegan Béchamel is suitable for both diet against overweight and for metabolic diseases; it does not contain gluten or lactose.
The average portion is about 20-30g at a time (120-180kcal).
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