This vegetarian gravy is just about as healthy as it gets. It’s gluten-free, dairy-free, and low-fat (you can even make it oil-free!), but it’s loaded with flavor. This healthy vegan gravy goes perfectly over your favorite holiday side dishes, like mashed potatoes or mashed cauliflower.
How do you thicken a healthy, gluten-free gravy?
You could use a gluten-free flour blend or a powdered starch for thickening a gluten-free gravy, but I think the healthiest solution is to simply use cooked vegetables.
This healthy gravy is made from a blend of sautéed onions, mushrooms, and a couple of Yukon gold potatoes to help thicken it, rather than using flour or starch. This keeps it naturally gluten-free and you get a dose of nutrition in each bite!
Did you know that Yukon gold potatoes contain antioxidants? I feel like white potatoes get an “unhealthy” rap sometimes, but this type of potato packs 45% of your daily vitamin C needs, along with 4 grams of protein and 3 grams fiber in each medium potato. Not too shabby!
This gravy gets most of its flavor from the sautéed onion, and then it gets its signature salty flavor from a combination of mineral-rich sea salt and tamari, a gluten-free soy sauce. Don’t worry, your gravy won’t taste like Chinese take-out just because you’re using soy sauce. This ingredient simply adds a more in-depth flavor that you can’t totally achieve with salt alone.
When you think about it, traditional gravy is really just a blend of meat drippings which are relatively bland on their own, and then you thicken it with flour (also bland) and season it with salt and pepper.
This gravy is even MORE flavorful than that, because I think the onions and mushrooms add a nice depth of flavor, but be sure to use plenty of salt and pepper for that same signature gravy flavor. I tend to make my gravy on the saltier side, like traditional brown gravy, so if you’re not keen on salty foods, you might want to start with less salt than this recipe calls for.
For those of you who might be on an oil-free or low-fat diet, feel free to water sauté the onions and garlic, rather than using the tablespoon of oil that this recipe calls for. That would make this gravy totally fat-free!
STARCH | Gluten-free, Dairy-free, Egg-free, Nut-free, Vegan
This healthy gravy recipe is gluten-free, low-fat, and vegan and might be the best gravy I've ever tasted. It's loaded with flavor and is perfect for serving over holiday side dishes.
- 1 tablespoon olive oil (or water)
- 1 yellow onion , chopped
- 2 garlic cloves , minced
- 4 ounces mushrooms , sliced (about 1 cup loosely packed)
- 1 medium Yukon gold potato , cut into 1-inch chunks (4-6 ounces by weight)
- 2 tablespoons tamari (gluten-free soy sauce)
- 1 cup water
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon black pepper
Heat the olive oil in a large skillet over medium heat and saute the onion until it starts to soften, about 5 minutes.
Add in the garlic and mushrooms and stir for 1 or 2 minutes, just until the garlic is fragrant. Add in the potato, tamari, and water and bring the water to a boil.
Once boiling, lower the heat to a simmer and cover the pan. Cook until the potatoes are fork-tender, about 10 minutes. (The smaller you cut the potatoes, the faster they will cook.)
Once tender, carefully transfer the contents of the pan to a high-speed blender or food processor, and add in the salt and black pepper. Blend until smooth, using a towel to carefully cover the vent at the top of your machine so that the steam can escape. (And not blow the lid off your blender!)
Adjust any seasoning to taste and serve warm over your favorite side dish or main course. Leftover gravy can be stored in an airtight container for up to a week in the fridge.
- If you’d prefer to avoid potatoes, I imagine you could use cauliflower or parsnips as a substitute, though you might need to use a little more for thickness and it might affect the flavor slightly. Or, you could simply use more mushrooms instead, resulting in more mushroom flavor.
- To avoid soy, use coconut aminos as a substitute for the tamari. (You might need to add a little extra salt to compensate.)
- If you don’t like mushrooms, leave them out and add more potato! This recipe is easily adaptable as long as you taste as you go.
As always, if you make a substitution in this recipe please leave a comment below letting us know what worked for you so we can all benefit from your experience.
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