no added oil

You’ll never believe this Nut-Free Vegan Cheese Sauce is, well, nut-free! It’s also soy-free, oil-free, and Paleo and has just 30 calories per 1/4 cup! It’s creamy and luxurious but made with nourishing, wholesome ingredients. Say hello to mac’n cheese, quesadillas, grilled cheese sandwiches, and nachos!

Nut-Free Vegan Cheese Sauce (Oil-Free and Soy-Free)

cauliflower

(~945 milliliters) water (stovetop method only)

vegetable broth

(60 milliliters) water (can substitute with 1 tablespoon olive oil

garlic, (minced)

nutritional yeast ((add more

(~195 milliliters) canned full-fat coconut milk

paprika

cayenne pepper, ((optional

salt

Black pepper

Add the cauliflower florets, chopped butternut squash, and 4 cups vegetable broth to your Instant Pot. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 4 minutes.

Once the 4-minute timer has completed and beeps, perform a quick pressure release by carefully switching the Pressure Release knob from Sealing to Venting.

Open the pot and transfer the vegetables to a blender. Reserve 1 1/2 cups of the cooking broth. Add 1 1/4 cups to the blender, leaving 1/4 cup to the side.

While the vegetables are cooking, heat the 1/4 cup water in a nonstick skillet over medium heat (alternatively, instead of the water, you can heat 1 tablespoon of olive oil or avocado oil). Once the water is simmering (or the oil is shimmering), add the minced garlic. Cook for 3 minutes, stirring frequently to prevent sticking, until the water mostly evaporates and the mixture is fragrant.

Transfer the garlic mixture to the blender with the cooked vegetables and reserved cooking liquid. Add the nutritional yeast, coconut milk paprika, salt, and black pepper to taste. Blend until the sauce is smooth, thick, and creamy, adding the reserved 1/4 cup cooking liquid as needed to thin out the sauce. Season to taste with additional salt and pepper as needed.

If you have leftovers, transfer them to an airtight container and store in the fridge for up to 1 week. Or you can freeze them in smaller portions for a longer period of time.

INSTANT POT METHOD

Add the 4 cups of water and the 4 cups of vegetable broth in a large deep skillet or Dutch oven and bring the mixture to a boil.

Add the cauliflower florets and chopped butternut squash, cover the pan, and cook for 8-10 minutes, or until the vegetables are fork-tender.

Transfer the vegetables to a blender. Reserve 1 1/2 cups of the cooking liquid. Add 1 1/4 cups to the blender, leaving 1/4 cup to the side.

Follow remaining steps 4 and 5, as outlined above.

STOVETOP METHOD

A creamy vegan cheese sauce that is nut-free, soy-free, oil-free, and Paleo! Plus, three delicious recipes to make with this Nut-Free Vegan Cheese Sauce! 

NUT-FREE VEGAN CHEESE SAUCE: https://www.rainbowplantlife.com/blog/nut-free-vegan-cheese-sauce (other recipes are below)
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NUT-FREE CHEESE SAUCE 

*Note: 1 batch of this Nut-Free Vegan Cheese Sauce makes enough for all of these recipes (4 grilled cheese sandwiches, 12-16 ounces of pasta, and 4 large quesadillas). 

RECIPE #1 BUFFALO JACKFRUIT GRILLED CHEESE: https://www.rainbowplantlife.com/blog/buffalo-jackfruit-vegan-grilled-cheese

RECIPE #2: CREAMY CHEESY PASTA  
1. Bring a large pot of salted water to a boil. Cook the pasta of your choice until al dente. Drain the water and add as much vegan cheese sauce to the pasta, toss to combine, and heat through. 

RECIPE #3: TEX-MEX TEMPEH QUESADILLAS 

*1 TBSP oil
1 8-ounce block tempeh 
1 small onion, thinly sliced 
4 cloves garlic, minced 
1 jalapeno pepper, diced (remove seeds if sensitive to spicy food) 
14-16 ounces mushrooms, sliced 
2 tsps chili powder 
1 tsp ground cumin 
½ tsp dried oregano 
½ tsp paprika
½ tsp kosher salt + more to taste 
3 TBSP tomato paste 
1 TBSP lime juice 
2-3 tbsp water, as needed 
1 - 1½ cups Nut-Free Vegan Cheese Sauce  
8 extra large tortillas 

1. Grate the tempeh using a box grater. 
2. Heat a large deep skillet over medium heat with the oil. Once hot, add the onions and cook for 3-4 minutes until starting to soften. Add the garlic and jalapeno and cook for 1-2 minutes, until fragrant. 
3. Add the grated tempeh, mushrooms, and the Tex-Mex spices (chili powder, cumin, oregano, paprika), and cook for 4-6 minutes, stirring often. Add the salt during the last minute of cooking. Add a bit of water as needed, to prevent burning or sticking. 
4. Stir in the tomato paste and lime juice and stir to combine well. Cook for another 3-5 minutes. If the mixture starts to dry out, add 2-3 TBSP water as needed. 
5. Remove the filling from the skillet and set aside in a bowl.  Wipe down the skillet and return it to medium heat. 
6. Spread one tortilla with several tablespoons of the Nut-Free Vegan Cheese Sauce. Spoon 1/4 of the tempeh-mushroom filling on top. Drizzle a few more spoons of the cheese sauce on top of that. Top with a second tortilla.
7. Add the quesadilla to the large skillet over medium heat. Place a smaller skillet on top of the quesadilla so that it presses down on the quesadilla. Cook the quesadilla for 3 minutes, then flip and cook another 1-2 minutes, or until both sides are crispy and nicely browned. Repeat with the remaining sauce, filling, and tortillas.
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NUT-FREE VEGAN CHEESE SAUCE | 1 sauce, 3 recipes

A dump-and-go Instant Pot recipe that couldn’t be simpler! This Instant Pot White Bean Stew is healthy, vegan, gluten-free, nut-free, soy-free and has no added oil. And it comes together with zero hands-on cooking!

Vegan Instant Pot White Bean Stew

(340 grams) dried white beans,

shallots, (diced)

garlic cloves, (chopped)

celery ribs, (sliced)

(720 mL) vegetable broth

cumin

Bouquet garni: 2 bay leaves

½ kosher salt

black pepper

(14.5-ounce / 410 grams) can crushed tomatoes

tomato paste

garlic cloves, (peeled and left whole)

organic lemon

Coarse or flaky sea salt

For serving ((optional): fresh lemon

Pour the vegetable broth into the Instant Pot. Add the soaked and drained white beans, shallots, garlic, celery, grated potatoes, cumin, paprika, salt, pepper, and the bouquet garni. Stir to combine.

https://player.vimeo.com/video/503578200?title=0&byline=0&portrait=0

adding broth, white beans, vegetables, spices, and herbs to the Instant Pot.

white bean stew - step 1

Pour the crushed tomatoes and scoop the tomato paste on top of the other ingredients, but do not stir, allowing the tomatoes to sit on top (this prevents the tomatoes from blocking the Instant Pot’s heat sensory and burning).

https://player.vimeo.com/video/503578215?title=0&byline=0&portrait=0

add crushed tomatoes and tomato paste to Instant Pot

white bean stew - step 2

Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 12 minutes.

https://player.vimeo.com/video/503578236?title=0&byline=0&portrait=0

sealing instant pot and selecting pressure cook for 12 minutes

white bean stew - step 3

While the stew is cooking, prepare the Gremolata Topping. Roughly chop the parsley. Using a Microplane, grate the garlic directly over the parsley and zest the lemon on top of this mixture, taking care to not zest the white pith underneath the skin. Mix the garlic and lemon zest into the parsley and chop until everything is finely minced. Sprinkle with a bit of the coarse or flaky sea salt.

https://player.vimeo.com/video/503578246?title=0&byline=0&portrait=0

making gremolata - zesting lemon, grating garlic, and chopping parsley

white bean stew - step 4

Once the 12-minute timer has completed and beeps, allow a natural pressure release.

Open the pot and taste for seasonings, adding more salt as needed. Transfer the stew to individual bowls, and top each with some gremolata. If desired, squeeze a little fresh lemon juice and drizzle with a bit of extra virgin olive oil, and serve with whole grain bread. Store leftovers in the fridge for up to 4-5 days.

https://player.vimeo.com/video/503578263?title=0&byline=0&portrait=0

stirring gremolata into white bean stew, transferring stew to bowls

white bean stew - step 6

This Instant Pot Chickpea and Brown Rice Stew is a complete, balanced meal and is so simple - just add all the ingredients to the Instant Pot and dinner will be waiting for you!  Healthy, vegan, gluten-free, oil-free, nut-free, and soy-free.

Instant Pot Fennel, Chickpea, and Brown Rice Stew

(200 grams) dried chickpeas, soaked overnight*

yellow onion, (diced)

fennel

garlic cloves, (finely chopped)

thyme sprigs, (leaves stripped)

long-grain brown rice ((about 8 ounces, or 225 grams))

red pepper flakes

bay leaves

kosher salt +

(8-ounce / 227 grams) can tomato sauce

spinach

lemon juice

Italian flat-leaf parsley, (finely chopped)

Pour the vegetable broth into the Instant Pot. Add the soaked and drained chickpeas, onions, fennel, garlic, whole thyme leaves, broth, brown rice, red pepper flakes, bay leaves, salt, and pepper. Stir to combine.

Pour the crushed tomatoes and tomato sauce on top of the other ingredients, but do not stir, allowing the tomatoes to sit on top (this prevents the tomatoes from blocking the Instant Pot’s heat sensory and burning).

Once the 12-minute timer has completed and beeps, allow a natural pressure release for 10 minutes and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.

Open the pot and stir in the greens and lemon juice. Select the Sauté́ setting and cook for 2 to 4 minutes, or until the greens are wilted and the stew has slightly thickened. Season to taste with additional salt and black pepper as needed. Transfer stew to individual bowls and garnish with the chopped parsley and the reserved fennel fronds. Store leftovers in the fridge for up 5 to 6 days.

Dump and Go Instant Pot recipes that are perfect for lazy days, busy weeknights, or whenever you want a hearty, healthy meal with minimal effort. All recipes are linked below and are vegan, gluten-free, and oil-free. 

Find me on Instagram for recipes/cooking tips/updates + tag me with your remakes! http://instagram.com/rainbowplantlife

New to veganism or looking for cooking inspiration? Sign up for the free 7-Day Vegan Challenge! https://rainbowplantlife.com/the-7-day-vegan-challenge/

Thai Red Curry Sweet Potato Soup: http://bit.ly/thai-curry-soup 
White Bean Stew: http://bit.ly/whitebean-stew
Tomato-Fennel Chickpeas with Brown Rice: http://bit.ly/fennel-chickpea-stew
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DUMP AND GO Instant Pot Recipes | easy vegan instant pot meals

All the things you love about burritos and burrito bowls, conveniently stuffed into a healthy bell pepper!

Instant Pot Burrito Bowl Stuffed Peppers

bell peppers ((red, orange, or yellow))

cooked brown rice ((can substitute another cooked grain of choice))

garlic, (crushed)

sweet corn

(15- ounce) can black beans, (drained and rinsed)

chili

nutritional yeast

agave nectar ((or organic cane sugar))

salsa of choice, (plus more for serving)

Vegan Mexican Cheese Sauce ((recipe below,

lime, (juiced)

cilantro

(~112 grams) vegan unsweetened plain yogurt

water broth

(~120 grams) salsa of choice, (I used this one)

chili powder

smoked paprika

In a bowl, mix together the cooked brown rice, garlic, black beans, corn, spices, nutritional yeast, agave, salsa, salt and pepper. Taste the mixture and adjust seasonings accordingly.

Cut off the top parts of each bell pepper and remove the membranes and seeds. Fill each pepper with the rice filling, but do not overstuff.

Pour 1/2 cup of water in the inner pot of the Instant Pot. Place the stuffed peppers on top of a steamer rack and place inside the inner pot.

Secure the lid and select the Pressure Cook or Manual setting at high pressure and reduce the cook time to 5 or 6 minutes (use 5 minutes for medium peppers, 6 minutes for larger peppers).

Once the timer is done, perform a quick pressure release by switching the Pressure Release knob from Sealing to Venting.

Open the lid and spoon some of the Vegan Cheese Sauce or shredded vegan cheese on top of each stuffed pepper. Close the lid for 2 minutes to heat up the cheese. Or, transfer the cheese-topped peppers to an ovenproof dish and place under your oven’s broiler for a few minutes until the cheese has melted.

Sprinkle on some lime juice and chopped cilantro. Serve with salsa of choice.

Stuffed Peppers Directions

Drain the soaked cashews and pat dry. Add the cashews, along with the remaining cheese sauce ingredients, to a high-powered blender (or food processor). Blend until thick, creamy, and smooth. The sauce should be quite thick and creamy. Taste for seasonings.

Vegan Mexican Cheese Sauce Directions

This vegan BBQ sauce is perfectly sweet yet tangy, smoky, and a little spicy. It&#39;s simple to make and tastes just like your favorite bottled BBQ sauce. Plus, it&#39;s ready in just 10 minutes!

Vegan BBQ Sauce

(275-280 grams) organic ketchup

½ tablespoons (80 mL) maple syrup

apple cider vinegar

soy sauce

molasses

Worcestershire sauce*

liquid smoke**

onion powder

garlic powder

cayenne pepper ((optional))

arrowroot powder (or cornstarch)

water

Add all of the ingredients to a mixing bowl. Whisk well to combine. Taste, adding a pinch of salt or pepper as needed. For more sweetness, add a bit more maple syrup. For more smokiness, add a few drops more of liquid smoke or a few dashes of smoked paprika.

Transfer the BBQ sauce to a small frying pan and simmer for 3 to 5 minutes, stirring at least once a minute.***Take off the heat. Once cool, transfer to an airtight jar and refrigerate. It will thicken as it chills. Store for 2 to 3 weeks.

To thicken the sauce even more, whisk together arrowroot powder and cold water until smooth and no clumps remain. Add the slurry to the simmering sauce (from step 2) and whisk frequently for 1-2 minutes, or until the sauce is thickened. Take off the heat (don&#39;t let it keep simmering, or the arrowroot powder can start to congeal).

Just as creamy as classic potato salad but so much better for you and more flavorful! This mayo-free vegan potato salad features perfectly tender potatoes coated in a creamy, tangy dressing that’s packed with fun flavors and takes just 30 minutes. Perfect side dish for BBQs, potlucks, and picnics. 

Herbed Vegan Potato Salad

(56 grams) tahini (well-stirred)

(112 grams) unsweetened coconut yogurt*

Dijon mustard

yellow mustard

garlic cloves, (crushed

lemon, (zested (2-3 teaspoons zest))

lemon

celery seeds ((optional but recommended)**)

caper brine****

capers, drained

(50-55 grams) thinly sliced or shaved red onions

jalapeño pepper, (de-seeded

chives

Flaky sea salt

Wash and scrub the potatoes but leave the peels on. Cut baby/new/fingerling potatoes in half; cut larger potatoes into chunks.

Transfer the potatoes to a saucepan and cover with an inch of cold water. Season generously with kosher salt. Bring to a simmer and maintain a decent simmer for 8 to 12 minutes until just tender. If the fork pierces the potatoes with the slightest bit of resistance, the potatoes are done. Note: For reference, the halved baby red potatoes I used took only 8 minutes.

Meanwhile, make the dressing. In a large bowl, whisk together the tahini, yogurt, Dijon mustard, yellow mustard, garlic, lemon zest, lemon juice, celery seeds, caper brine (not the whole capers), 1 teaspoon kosher salt, and pepper until well combined. Add 1 tablespoon of the chopped dill and stir together.Note: If the dressing is too thick, whisk in a tablespoon of cold water.

Once the potatoes are cooked, drain them in a colander (reserve a little of the cooking liquid in case it&#039;s needed). Let the potatoes rest in the colander for 5 minutes to dry out, but don’t wait until they have cooled down.

Add the warm potatoes to the dressing and coat evenly and well. If needed, add a spoon of the cooking water to bring everything together (I didn&#039;t need to).

Add the capers, red onions, and jalapeños to the potato salad, and toss again gently. Sprinkle the remaining dill and the chives on top before serving. Season to taste with salt and pepper.

Serve warm, or chill for at least 1 hour.

Cashew cream is an amazing dairy-free all-purpose cream sauce. It&#039;s perfect for adding to grain bowls and salads, used as a pasta sauce or a sandwich spread, or stirred into soups, curries, and pasta sauces. This post includes 4 delicious flavor variations!

Classic Cashew Cream

garlic, (roughly chopped)

sea salt +

Drain the cashews and rinse with fresh water.

Add the cashews to a high-powered blender or food processor along with the water, garlic, salt, pepper, nutritional yeast, lemon juice, and onion powder. Blend on high speed until smooth, thick and creamy, scraping down the sides with a silicone spatula as you go. This will take about 2 minutes in a high-powered blender like a Vitamix, or about 4 minutes in a food processor.

Taste and adjust for seasonings, adding more salt for saltiness, more nutritional yeast for cheesy/umami flavors, or more lemon juice for acidity.

https://www.youtube.com/watch?v=tuPGYY-Ec5c

My meal prep secret weapon is cashew cream! 
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MY MEAL PREP SECRET WEAPON | vegan meal prep essentials (+ PDF guide)

This Cilantro-Lime Cashew Cream is perfect as a dip for quesadillas, spooned into burritos, or dolloped on top of tacos. You can also drizzle it over fries, roasted potatoes, or bowls of rice.

Cilantro-Lime Cashew Cream

garlic (roughly chopped)

(9-12 grams) cilantro leaves

lime juice

jalapeño peppers*, chopped

Add the cashews to a high-powered blender or food processor along the remaining ingredients. Start with 1 jalapeño pepper and 2 tablespoons lime juice. Blend on high speed until smooth, thick and creamy, scraping down the sides with a silicone spatula as you go. This will take about 2 minutes in a high-powered blender like a Vitamix, or about 4 minutes in a food processor.

Taste and adjust for seasonings, adding more chopped jalapeño for a spicier cashew cream, more salt for saltiness, more nutritional yeast for cheesy/umami flavors, or more lime juice for acidity.

The Best Vegan Potato Salad

https://www.youtube.com/watch?v=o8AtjOBYCBA

Get the recipe for this creamy vegan potato salad: https://rainbowplantlife.com/herbed-vegan-potato-salad/
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The Last Potato Salad Recipe You'll Ever Need

This Instant Pot Cheesy Buffalo Cauliflower Dip is a must-make for the Super Bowl, but also for any game day, picnic, or potluck! It’s spicy, cheesy, and creamy, and you’d never guess it’s healthy, vegan, gluten-free, and oil-free! Plus, it’s made with just 10 ingredients and everything gets dumped in the Instant Pot! *includes stovetop instructions*

Instant Pot Cheesy Buffalo Cauliflower Dip

white onion, (chopped)

garlic cloves, (roughly chopped)

cashews

(440 grams) cooked cannellini beans,

(160-170 grams) cauliflower florets

(180 milliliters)* Frank’s Redhot Original Cayenne Pepper Sauce

coconut sugar sugar

(180 milliliters) unsweetened plain almond milk or other nondairy milk

(~30-45 grams) nutritional yeast****

cilantro onions

Tortilla chips or crackers

Lightly grease the inner pot of the Instant Pot with a bit of oil or cooking spray. This is to make cleanup easy, but it’s optional. Feel free to omit if you are oil-free.

Place the chopped onions, chopped garlic, cashews, cannellini beans, cauliflower florets, hot sauce, coconut sugar, paprika, almond milk, and nutritional yeast in the inner pot of Instant Pot and stir well to combine.

Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook/Manual setting and set to high pressure for 7 minutes.

Once the 7-minute timer has completed and beeps, perform a quick pressure release by switching the Pressure Release knob from Sealing to Venting and open the pot.

Open the pot and, and carefully transfer the mixture to a blender. Be sure to remove the center cap from the blender lid to vent steam, but cover the hole with a kitchen towel. Blend until the dip is smooth, thick, and creamy. Alternatively, you can use an immersion blender, but it will take several minutes, and the texture will be chunkier and not as smooth.

Allow to cool for at least 15-20 minutes before serving.

Instant Pot Directions

Soak the cashews. Cover the cashews in boiling water and soak for 1 hour. Alternatively, you can soak them in cold water overnight or for 8 hours. Drain thoroughly and pat dry.

Sauté the onions and garlic. Heat a nonstick frying pan over medium heat. Add 2-3 teaspoons of olive oil or cooking oil* of choice. Once hot, add the diced onion and a pinch of salt and stir together for 1 minute. Cook for 5 minutes, or until the onion has softened. Add the garlic and stir frequently for 2-3 minutes to prevent the garlic from burning. Turn off the heat.

Steam the cauliflower. Bring about 1/4 inch of water to a boil in a large frying pan. Then add the cauliflower florets. Cover the pan and steam until very soft and tender, about 7-9 minutes. Drain any remaining water to prevent the dip from becoming watery.1. You can also steam cauliflower in the microwave or in a steamer basket. For the microwave.

Stovetop Directions

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Top 15 no added oil recipes from across the web

The most viewed no added oil recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

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Nut-Free Vegan Cheese Sauce (Oil-Fr...

Vegan Instant Pot White Bean Stew

Instant Pot Fennel, Chickpea, and B...

Instant Pot Burrito Bowl Stuffed Pe...

Vegan BBQ Sauce

Herbed Vegan Potato Salad

Classic Cashew Cream

Cilantro-Lime Cashew Cream

The Best Vegan Potato Salad

Instant Pot Cheesy Buffalo Cauliflo...

Breakfast Cookies

Instant Pot Wild Rice Mushroom Soup...

Instant Pot Thai Red Curry Sweet Po...

Healthy Homemade Sugar-free Nutella...

No-Bake Cookie Dough Bars (Vegan &a...

The most viewed no added oil recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine