Vegan Rarebit and Pasta Sauce with Nutritional Yeast
Vegans use nutritional yeast as an ingredient to add fiber, Vitamin B, and flavor to a dish. Nutritional yeast is also used in recipes traditionally calling for cheese as the tangy and slightly salty flavor is reminiscent of cheese.
While nutritional yeast may be an acquired taste for some, for me it adds an ‘umami’ flavor that I love and I’m not vegan.
Nutritional yeast comes in both flakes and powder forms, and is used not only as an ingredient in recipes like sauces, but for toppings as well. Sprinkle nutritional yeast flakes on foods right before serving. It takes the place of Parmesan cheese at a vegan dinner table.
Nutrition Profile for Nutritional Yeast
It is very high in fiber and trace minerals. For every two tablespoons used, nutritional yeast provides 16% total daily dietary amounts for both fiber and protein. It is also very high in Thiamin, Riboflavin, Folate, and Niacin. And for those with Vitamin B deficiencies, the same two tablespoons also provides over 9 mcg of Vitamin B6 and almost 8 mcg of Vitamin B12.
Utilitarian Vegan Rarebit and Pasta Sauce
If you are wondering what to do with nutritional yeast flakes, use this recipe for an appetizer or a quick vegan meal. Other ideas: vegan macaroni and cheese, or as a topper for pasta and baked potatoes. Change the flavor profile by adding different spices or herbs as desired. The onion powder gives it a savory and meaty flavor, which can be left out if desired. It makes about 1 3/4 cups of sauce.
Vegan Rarebit and Pasta Sauce
Ingredients
- 1/4 cup margarine
- 1/4 cup all purpose flour
- 1 3/4 cups plain rice milk
- 1 tablespoon soy sauce
- 3/4 teaspoon granulated garlic powder
- 1/2 teaspoon prepared Dijon mustard
- 1/2 teaspoon dry mustard powder
- 1/4 teaspoon salt
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon turmeric
- Splash of Worcestershire sauce
- Dash of cayenne pepper optional
- 1 thin baguette sliced diagonally at the desired thickness for the slices
Instructions
- Preheat the broiler to 450 degrees F. Place the oven rack on the second highest level.
- In a sauce pan, melt the margarine. Whisk in the flour until blended and cook for a couple of minutes on medium heat until bubbly. While whisking, add in the plain rice milk, and blend until smooth.
- Add in the soy sauce, garlic powder, Dijon, mustard powder, salt, paprika, onion powder, and turmeric. Add in a splash of Worcestershire sauce to taste. If wanting a little heat to the sauce, add in a dash of red cayenne pepper.
- Stir occasionally until the mixture is thickened.
- Whisk in the nutritional flakes.
- This sauce can be prepared ahead of time, or used while still hot. If prepared ahead of time, cool down to room temperature, then transfer to an airtight container, and store in the refrigerator for 3 days.
For Vegan Rarebit on Baguettes
- When using on top of bread, spread the vegan sauce on top of the baguette. Place the slices on a sheet pan, evenly spaced.
- Place under a broiler, and broil until the bread is lightly toasted around the edges, and the sauce is bubbling.
- Serve immediately.