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.
Ingredients
Equipment
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).