Quick and healthy vegan bechamel

vegan béchamel

Béchamel is very useful and if we are vegan we cannot eat it, at least not the traditional recipe, which is why we bring you the definitive recipe with which to create all our dishes. A healthy vegan béchamel, with quality ingredients, easy to prepare and very tasty. In addition, we will decide your ideal thickness, because we will be present throughout the process.

Like béchamel it is possible if we are vegans and we know how to do it. If we don't know, we are already here with a super simple recipe where we only need 4 ingredients that we surely already have at home, some rods and a pot or saucepan. A simple process, but somewhat heavy, since we have to be constantly stirring and be very aware of when the hot vegetable milk is poured and when not.

It is healthy?

It's not as healthy as an apple, but it is healthy. Mainly because it is a recipe with quality ingredients such as almond milk, wheat flour, extra virgin olive oil, salt, pepper and nutmeg if we want.

They are ingredients that provide vitamins, minerals and omega 3 and 6 to the body. They are essential nutrients for the normal functioning of the body. It is estimated, approximately, that each tablespoon of this vegan béchamel provides about 35 calories, which is why we recommend combining it with vegetables such as lasagna and that the leaves are aubergines instead of pre-cooked dough.

Béchamel is also used for other dishes such as pasta and croquettes, but these dishes have a lot of fat and carbohydrates, and if we are on a diet to lose weight or define, its consumption will not be a good idea.

Tips to improve the recipe

This recipe that we give is absolutely perfect, as long as we follow the instructions step by step and the flour does not burn by turning it around in the saucepan or pan. Although this recipe is very good, what must be taken into account for the final quality is the quality of the ingredients. For this reason, we recommend that it be mild extra virgin olive oil, the wheat flour is previously sifted to avoid lumps, the salt is of quality, and that we do not go overboard with pepper or nutmeg.

If we don't have extra virgin olive oil, we can use margarine or sunflower oil, but they are ingredients with higher caloric value and more powerful flavors in the case of margarine. We surely have olive oil at home, so it's better not to complicate life. In the case of choosing margarine, we must take into account the salt and reduce the amount that we are going to add. Of margarine we need about 70 grams.

If we don't have almond milk, we can go buy it anywhere, although it is best if it is a quality vegetable milk, where it only has almonds, water and salt, no colourings, thickeners, preservatives, oils, thickeners, and so on. . Almond plant milk can be substituted for another flavor such as nuts, rice, oats, etc. but following the same premise of quality.

If we are celiac, we can choose a gluten-free flour such as cornmeal. But that changes the process of preparing the béchamel, since it will have to be diluted in the vegetable drink, then add the oil and then heat and stir until thick.

plate of croquettes

Where to use?

The béchamel is quite versatile, but not in a large quantity, because it is quite heavy and can become heavy on the stomach. We can use this recipe for countless hot and cold dishes, for example: baked vegetable scrambled eggs, lasagna, pasta, vegetable meats, vegetable fish, vegan croquettes, stuffed aubergines, vegetable rolls and Heura, chard with béchamel, moussaka, sandwiches etc

If we like the result, we can use this recipe whenever we feel like it, since we have no limit. Of course, be very careful, since each ingredient counts and we can create an excess of calories in a single plate of food.

Conserve

In order to conserve, several things must be taken into account. To start, this recipe is focused for 6 servings, that is, about 24 croquettes, a family lasagna, more than 10 stuffed aubergines, etc. It is a lot of quantity, so we recommend reducing the quantities of the dish preparation that we are going to make. In this way we do not waste food and we do not have to worry about keeping what is left over.

The other thing that we have to take into account is that its conservation must be cold and for a maximum of 3 days. We cannot put the bechamel that is left over in a bowl directly from the fire into the refrigerator, but we must let it rest and cool naturally and then into the refrigerator.

What's more, we cannot store it in the fridge without a lid, since cross contamination could occur, and that would speed up the putrefaction process. You have to be careful and keep what is left over in a glass tupperware with hermetic closure.

This closed container must go to the bottom of the refrigerator to avoid temperature changes, as happens in the door. We can only keep it for a maximum of 3 days from the moment it comes out of the fire.

We can freeze it, too, but in this case we recommend doing it in portions or all that is left over if it gives us enough to prepare a single recipe. That is to say, if we freeze it in a block, then once it thaws we will not be able to freeze it again because in the thawing process, the natural bacteria have already awakened and when we freeze again, what we would be doing is freezing a food with a greater load of microorganism and it would be unhealthier for us.

To defrost, the safest process is to transfer the tupperware from frozen to the fridge and leave it there for between 2 and 4 hours. Then pass it to room temperature until it is ready to be cooked or serve for the preparation of the recipe. It is not a good idea to go from the freezer to room temperature, due to the bacteria that we have mentioned before, much less to thaw it in the microwave or in the pan, for the same reason. You have to give the process time.


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