Simple vegan gravy
vegan
Ingredients (for servings, )
| 1 small | Onions, raw (organic?) (1.6 oz) |
| 1 tbsp | Rapeseed oil, refined (organic?) (0.49 oz) |
| 200 ml | Vegan vegetable stock, organic? (7.0 oz) |
| ½ tbsp | Corn starch (corn starch, organic?, raw?) (0.18 oz) |
| 50 ml | Drinking water, raw (organic?) (1.8 oz) |
| 2 tsp | Reduced salt soy sauce (Genen-Shoyu, organic?, raw?) (0.37 oz) |
| 1 tsp | Yeast flakes: noble yeast, nutritional yeast, yeast powder (raw?, organic?) (0.05 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
| Optional | |
|---|---|
| 1 tsp | Balsamic vinegar (Aceto balsamico, raw?, organic?) (0.19 oz) |
Equipment
- hand-held blender / immersion blender
- stove
- saucepan
Type of preparation
- cook
- sweat
- season to taste
- bring to a boil
- purée
- deglaze
- remove the skin
Preparation
Preparing the gravy
Peel the onion and cut into cubes.Preparation of the gravy
Heat the oil in a pan. Add the onions and fry until translucent. Deglaze with a little vegetable stock. Puree with a hand blender to make a fine sauce. Then add the remaining stock.Finishing the vegan gravy
To thicken, mix starch with water and add to the sauce. Bring the sauce to the boil once.Add soy sauce, yeast flakes, balsamic vinegar, salt and pepper and season to taste.
The yeast flakes mean that the sauce is not completely smooth. If this bothers you, leave out the yeast flakes.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 53 kcal | 2.7% |
| Fat/Lipids | 3.8 g | 5.4% |
| Saturated Fats | 0.30 g | 1.5% |
| Carbohydrates (inc.dietary fiber) | 4.0 g | 1.5% |
| Sugars | 1.2 g | 1.4% |
| Fiber | 0.62 g | 2.5% |
| Protein/Albumin | 0.71 g | 1.4% |
| Cooking Salt (Na:133.8 mg) | 340 mg | 14.2% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Sodium, Na | 134 mg | 17.0% | |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.27 g | 14.0% |
| Vit | Thiamine (vitamin B1) | 0.15 mg | 13.0% |
| Vit | Vitamin K | 7.2 µg | 10.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 0.73 g | 7.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 8.1 µg | 4.0% |
| Elem | Potassium, K | 60 mg | 3.0% |
| Min | Manganese, Mn | 0.06 mg | 3.0% |
| Vit | Vitamin C (ascorbic acid) | 2.6 mg | 3.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.27 g | 14.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.73 g | 7.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.00 g | 1.0% |
| Threonine (Thr, T) | 0.01 g | 1.0% |
| Isoleucine (Ile, I) | 0.01 g | 1.0% |
| Lysine (Lys, K) | 0.01 g | 1.0% |
| Phenylalanine (Phe, F) | 0.01 g | 1.0% |
| Leucine (Leu, L) | 0.01 g | < 0.1% |
| Methionine (Met, M) | 0.00 g | < 0.1% |
| Valine (Val, V) | 0.01 g | < 0.1% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Thiamine (vitamin B1) | 0.15 mg | 13.0% |
| Vitamin K | 7.2 µg | 10.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 8.1 µg | 4.0% |
| Vitamin C (ascorbic acid) | 2.6 mg | 3.0% |
| Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% |
| Vitamin A, as RAE | 28 µg | 3.0% |
| Riboflavin (vitamin B2) | 0.02 mg | 2.0% |
| Niacin (née vitamin B3) | 0.17 mg | 1.0% |
| Pantothenic acid (vitamin B5) | 0.07 mg | 1.0% |
| Vitamin E, as a-TEs | 0.12 mg | 1.0% |
| Biotin (ex vitamin B7, H) | 0.66 µg | 1.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Sodium, Na | 134 mg | 17.0% |
| Potassium, K | 60 mg | 3.0% |
| Phosphorus, P | 11 mg | 2.0% |
| Calcium, Ca | 12 mg | 1.0% |
| Magnesium, Mg | 5.1 mg | 1.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.06 mg | 3.0% |
| Copper, Cu | 0.02 mg | 2.0% |
| Iron, Fe | 0.18 mg | 1.0% |
| Zinc, Zn | 0.06 mg | 1.0% |
| Fluorine, F | 34 µg | 1.0% |
| Selenium, Se | 0.18 µg | < 0.1% |
| Iod, I (Jod, J) | 0.33 µg | < 0.1% |
This simple vegan gravy is quick to make and tastes surprisingly full-bodied.
Serving size: We have calculated the amount for 4 people. This is quite generous. If you use less sauce, the amount is also sufficient for 6.
Vegetable stock: A basic distinction is made between broth and stock. Broth serves both as a basic ingredient and as a dish in its own right, whereas stock is a heavily boiled, concentrated, salt-free, and therefore unfinished cooking ingredient. However, depending on the concentration, stock is a very intense flavor carrier. For health reasons, we deliberately choose the low-salt version.
Soy sauce: The Japanese call umami the fifth taste. Soy sauce, but also dried mushrooms and yeast flakes (see below), contain this taste. In addition to sweet and salty, bitter and sour, umami stands for a full-bodied taste and thus serves as a natural flavor enhancer.
Yeast flakes: Yeast flakes, also known as nutritional yeast, consist of inactivated yeast (single-celled lower fungi, Saccharomyces cerevisiae) which are dried and processed into flakes or powder. Unlikebaking yeast, nutritional yeast is not suitable for fermentation. Since the B vitamins contained in the yeast flakes are very heat-sensitive, the yeast flakes should not be heated if possible, but rather added after cooking. By adding yeast flakes you get a meaty, spicy aroma (umami).
This simple vegan gravy is ideal as a side dish for potatoes, dumplings, gnocchi, vegan roasts and roulades.
You can also add various spices to the sauce, such as bay leaves, allspice, juniper berries and cinnamon. However, it is then beneficial to leave them in the sauce a little longer so that they can impart their flavour to the sauce.
