If you’re looking to add vibrant flavors to your plant-based meals, European cuisine offers a variety of delicious sauces that are both healthy and easy to make. From Italy’s fresh pesto to Spain’s smoky romesco, these sauces enhance the taste of simple ingredients like vegetables, grains, and legumes. Whether you’re craving something spicy like Portuguese piri-piri or creamy like Greek tzatziki, these plant-based sauces are perfect for every occasion. Not only are they packed with flavor, but they’re also wholesome and nourishing, making them ideal for anyone embracing a plant-based lifestyle. Here are some plant-based healthy sauce recipes inspired by various European countries. These sauces are nutritious, simple to prepare, and align with a plant-based diet.
I. Italian Pesto
Ingredients:
-2 cups fresh basil leaves
-1/4 cup pine nuts (or walnuts)
-2 cloves garlic
-1/4 cup nutritional yeast (for cheesy flavor)
-1/2 cup extra virgin olive oil
-Salt and pepper to taste
-Lemon juice (optional for extra freshness)
Method:
-In a blender or food processor, combine the basil, pine nuts, garlic, and nutritional yeast.
-Slowly add the olive oil while blending until smooth.
-Season with salt and pepper. Add a splash of lemon juice if desired.
-Use as a spread, pasta sauce, or salad dressing.
II. French Ratatouille Sauce
Ingredients:
-2 ripe tomatoes, diced
-1 zucchini, diced
-1 eggplant, diced
-1 red bell pepper, diced
-1 onion, finely chopped
-2 cloves garlic, minced
-1/4 cup olive oil
-Fresh thyme and rosemary
-Salt and pepper to taste
Method:
-Sauté the onion and garlic in olive oil until translucent.
-Add the bell pepper, zucchini, and eggplant. Cook for 10–12 minutes, stirring occasionally.
-Add the diced tomatoes, thyme, rosemary, salt, and pepper.
-Simmer on low heat for 20 minutes until the vegetables are tender and the sauce thickens.
-Use as a pasta sauce or topping for grains and roasted vegetables.
III. Spanish Romesco Sauce
Ingredients:
-2 roasted red bell peppers
-1/4 cup almonds (or hazelnuts)
-1-2 cloves garlic
-1 tablespoon red wine vinegar
-1/2 teaspoon smoked paprika
-1/4 cup extra virgin olive oil
-Salt and pepper to taste
Method:
-In a blender or food processor, combine roasted peppers, almonds, garlic, vinegar, and smoked paprika.
-Blend until smooth, then slowly add the olive oil to emulsify.
-Season with salt and pepper.
-Use as a dip, spread, or sauce for roasted vegetables, grilled tofu, or potatoes.
IV. Greek Tzatziki
Ingredients:
-1 cup coconut or almond yogurt (unsweetened)
-1 cucumber, grated and squeezed to remove water
-2 cloves garlic, minced
-2 tablespoons olive oil
-1 tablespoon lemon juice
-1 tablespoon fresh dill, chopped
-Salt and pepper to taste
Method:
-In a bowl, mix together the yogurt, grated cucumber, garlic, olive oil, and lemon juice.
-Add fresh dill, salt, and pepper. Stir well.
-Let it sit in the fridge for 30 minutes for the flavors to blend.
-Serve as a dip, spread, or dressing for salads or roasted veggies.
V. German Mustard-Dill Sauce
Ingredients:
-1/2 cup Dijon mustard
-1 tablespoon maple syrup
-2 tablespoons lemon juice
-1/4 cup fresh dill, chopped
-1 tablespoon apple cider vinegar
-1/4 cup water (or as needed for thinning)
-Salt and pepper to taste
Method:
-Mix the Dijon mustard, maple syrup, lemon juice, and apple cider vinegar in a bowl.
-Add water to reach your desired consistency.
-Stir in fresh dill and season with salt and pepper.
-Use as a dressing, dip, or drizzle over roasted veggies, salads, or plant-based proteins.
VI. Portuguese Piri-Piri Sauce
Ingredients:
-1/4 cup olive oil
-4 red chili peppers (mild or hot, according to taste)
-4 cloves garlic
-1 tablespoon apple cider vinegar
-1 teaspoon smoked paprika
-Salt to taste
Method:
-Blend the chili peppers, garlic, vinegar, olive oil, and smoked paprika until smooth.
-Add salt to taste.
This spicy sauce can be used to marinate tofu, as a topping for grilled vegetables, or as a spicy dip.
These European-inspired plant-based sauces are healthy, flavorful, and versatile, perfect for enhancing salads, grains, vegetables, or plant-based proteins. Most of them can be stored in the fridge for a few days, so you can prepare them in advance and use them throughout the week.