Vegan bechamel sauce

Bechamel sauce, born in the French courts of the 17th century, has for centuries been a pillar of traditional cooking. However, its essence doesn't depend on ingredients of animal origin, but on the technique of the roux.

In vegan cooking, this culinary gem is transformed: by replacing butter with vegetable oils and cow's milk with plant-based drinks like soy or almond milk — even tastier — the same silky, comforting texture is achieved. This dish celebrates how tradition can evolve into a lighter, more ethical cuisine, proving that the pleasure of a good gratin has no limits.

Print Recipe Pin Recipe

Prep Time 5

Cook Time 15

Total Time 20

Servings: 4 people

Course: Salsa

Cuisine: Francés

Ingredients Equipment Method Notes

Ingredients

olive oil, to cover the bottom of the pan
100 g buckwheat flour
1 L plant-based milk
1 pinch nutmeg
Salt
Pepper

Equipment

1 pot
1 wooden spoon

Method

For the bechamel:
We start by adding the olive oil just to cover the bottom of the pan, and adding a pinch of flour to see if it fries (personal trick).
Once it fries, add the rest of the flour and mix without stopping to make a roux (thickener).
Next, add the nutmeg, salt and pepper, and gradually add the plant-based milk while continuing to mix the mixture; once the milk is incorporated, keep mixing until the bechamel thickens.

Notes

Nutritional values (per 100g)

Calories: approx. 95 kcal
Protein: 2.5 g
Carbohydrates: 8 g
Fat: 6 g
Fiber: 0.5 g
Cholesterol: 0 mg (the great advantage of plant-based cooking!)

Chef's tips

The milk secret: Use an unsweetened plant-based drink (soy or oat are the creamiest). To avoid lumps, pour the milk gradually over the roux (the flour-and-fat mixture) while whisking vigorously.
The flavor touch: Add a pinch of freshly grated nutmeg and a teaspoon of nutritional yeast for a subtle, delicious "cheesy" flavor.

Benefits

Cardiovascular health: With no animal saturated fats or cholesterol, it's much healthier for the heart.
Digestion: The absence of lactose makes it much easier to digest for people with food sensitivities.
Plant protein: If you use soy milk, you benefit from a complete supply of essential amino acids.

Benefits according to Traditional Chinese Medicine (TCM)

In TCM, vegan bechamel is considered a food that tonifies Qi (vital energy) and harmonizes the Stomach:

Nature: Neutral to warm (depending on the plant-based milk used).
Flavor: Sweet (the flavor of the Earth element, linked to the spleen and stomach).
Action: Has a "moistening" effect that helps calm internal dryness. Wheat flour helps calm the mind, while nutmeg is a warming spice that aids digestion and warms the "Middle Jiao" (digestive system).