The Surprisingly Delicious Secret to Making Low Sodium Vegan Stir Fry Sauce

According to chef Sasha, “Low sodium vegan stir fries are simple to make tasty.” Without worrying about high sodium, you can still enjoy Asian flavors. 

From experimenting in my kitchen, I’ve discovered a secret for transforming vegetables and grains into a complete meal using lightly salted basics. 

Replace sodium-heavy sauces with a homemade blend of aromatic spices to savor stir fry without compromising health. 

Keep reading to learn this foolproof low sodium vegan stir fry sauce recipe and tips.

Key Takeaways

Low sodium vegan stir fry sauce is a plant-based sauce that adds flavor to stir fries without much added salt. It allows those watching sodium intake to still enjoy typical Asian stir fry dishes.

Key Ingredients in a Low Sodium Vegan Stir Fry Sauce

FRESH GINGER

Ginger adds wonderful warmth and spiciness to any stir fry sauce. Grate or mince 1-2 tablespoons fresh ginger and add it to the sauce. Ginger has anti-inflammatory properties and can help soothe an upset stomach (1). Its spicy flavor also stands up to bold vegetables.

FRESH GARLIC

Minced or grated garlic adds savory flavor. Use 2-3 cloves in a stir fry sauce. Fresh garlic is high in manganese, vitamin B6, and vitamin C (2). It can help support the immune system.

WATER

Use water as the base for the sauce. About 1/2 cup water will provide the right consistency. Water helps thin out the sauce without adding extra sodium. Staying hydrated is important for overall health.

VEGETABLE BROTH

For extra umami flavor, use low-sodium vegetable broth instead of plain water. 1/2 cup broth adds rich flavor. Broth contains glutamate, an amino acid that creates a savory taste (3). This satisfies without added salt.

SOY SAUCE

Soy sauce contributes saltiness but use it sparingly, only 1-2 teaspoons. Look for a low-sodium brand. Soy sauce contains probiotics and antioxidants from fermented soybeans (4). These support gut and heart health.

COCONUT AMINOS

For a soy-free option, substitute coconut aminos, which have a similar flavor. Use 1-2 tablespoons. Coconut aminos have a lower glycemic index than soy sauce and provide various minerals (5).

BROWN SUGAR

Brown sugar balances the flavors and adds just a touch of natural sweetness, about 1-2 teaspoons. Brown sugar is minimally processed cane sugar with nutrients from molasses left in (6).

CORNSTARCH OR ARROWROOT POWDER

To thicken the sauce, add 1-2 teaspoons of cornstarch or arrowroot powder near the end of cooking. These common thickeners produce a glossy consistency without excess calories. Arrowroot is easily digestible.

BLACK PEPPER

Freshly ground black pepper lifts other flavors. Add a few cracks of black pepper in the end. Black pepper supports digestion and contains antioxidants (7). It pairs well with stir fry vegetables and proteins.

RED PEPPER FLAKES

For heat, add a pinch of red pepper flakes. Start with 1/8 teaspoon and adjust to taste. Capsaicin in chile peppers ramps up metabolism and curbs appetite (8). Enjoy spice in moderation.

Easy 5-Minute Low Sodium Vegan Stir Fry Sauce Recipe

Have you ever wanted an easy, healthy homemade vegan sauce for stir fries but gotten frustrated with complicated recipes? I’ve got the solution. This five-minute vegan sauce is so simple to make, even a beginner cook can throw it together.

INGREDIENTS

1. 1 tbsp olive oil
2. 1 clove garlic, minced
3. 1 tbsp grated ginger
4. 1/2 cup water or low-sodium vegetable broth
5. 1-2 tsp low-sodium soy sauce or coconut aminos
6. 1 tsp brown sugar
7. 1/4 tsp sesame oil
8. Pinch red pepper flakes (optional)
9. 1 tsp cornstarch

INSTRUCTIONS

1. In a small bowl, whisk together water/broth and cornstarch until cornstarch is fully dissolved. Set aside.
2. Heat olive oil in a pan over medium. Add ginger and garlic and cook for 1 minute until fragrant.
3. Stir in water/broth mixture, soy sauce, brown sugar, sesame oil and red pepper flakes (if using). Bring to a simmer.
4. Continue simmering for 2-3 minutes, stirring occasionally, until sauce thickens slightly.
5. Remove from heat. Use sauce to moisten stir fried vegetables or as a sauce for a main dish over brown rice or another whole grain.
6. Enjoy your nourishing and simple sauce for stir fries! Store leftover sauce in the fridge.

With just a handful of basic pantry staples, you can transform ordinary stir fries into a satisfying meal. Keep this sauce vegan on hand for quick and easy weeknight cooking. 

Whether you need a homemade sauce for buddha bowls, grain dishes or stir fried veggies and tofu, this versatile recipe has you covered. Stay tuned for more tasty making stir dishes!

Tips for Making the Best Vegan Low Sodium Stir Fry Sauce

Whether homemade or store-bought, adding the perfect stir fry sauce can transform ordinary veggies and grains into a truly satisfying meal. 

But with so many recipes out there, it can be hard to know which tips and techniques really make a difference. Here are some of my tried-and-true methods for taking your sauces to the next level.

Use a Garlic Press

A garlic press makes prepping garlic fast and easy. Just place cloves in the press and squeeze. No need to finely mince raw garlic by hand.

Keep Garlic Powder on Hand

For gluten-free or measuring cup-free recipes, garlic powder adds flavor in a pinch. Keep it as a backup ingredient.

Toast Sesame Seeds

Toast sesame seeds in a dry pan for 1 minute before grinding or whisking into the sauce. toasted sesame adds aromatic nuttiness.

Use Cups of Sauce

Make a double or triple batch to pour the sauce over multiple bowls or grains. Store extras in the fridge.

Add Acid at the end

Brighten flavors by whisking in lime, rice, or apple cider vinegar near the end. For gluten free, try lime juice.

Balance Sweet and Sour

Use equal parts sweetener and acidic ingredients so flavors sing in harmony. Taste and adjust.

Simmer, don’t Boil

Simmer the sauce on low heat to meld flavors without curdling ingredients. Keep it fluid and glossy.

Store Extra Sauce

Leftover sauce keeps well in the fridge for 3-4 days. Reheat over low heat with a splash of water to re-emulsify.

With a few simple methods, you can easily upgrade your sauce making. Try experimenting with new favorite combos to create endlessly enjoyable homemade stir fry sauces.

Credit : Yeung Man Cooking

FAQ

How can I make a low sodium vegan stir fry sauce without soy sauce?

Many store-bought and restaurant stir fry sauces rely heavily on soy sauce for flavor. However, soy sauce is high in sodium. 

If you want an oil free, low sodium option, you can make your own sauce using ingredients like rice vinegar, maple syrup or agave syrup, minced ginger and garlic. 

Add your favorite veggies like snow peas, bell peppers and bok choy for texture. Feel free to adjust flavors to taste by adding more rice vinegar, ginger, garlic or a sprinkle of red chili flakes.

What are some pro tips for meal prepping vegan stir fry sauce?

It’s easy to make a batch of stir fry sauce ahead of time for fast and healthy meals all week long. You can store the sauce in mason jars or a large Jar or bowl in the refrigerator for up to 5 days. 

For longer storage, simply freeze the sauce in freezer safe containers or small bowls for up to 3 months. Thaw overnight in the fridge before using. Be sure to date your containers so you know when to use them by. 

This makes it simple to have a homework ready cup of sauce for quick tofu or noodle stir fries over brown rice.

Can I use nut butter like peanut butter in my sauce?

Absolutely! Nut butters like peanut or almond butter can add a rich, nutty flavor to vegan stir fry sauces. 

To incorporate nut butter, whisk it together in a small bowl with some liquid aminos, rice vinegar, minced ginger and garlic. You can also thin the sauce with veggie broth or water as needed. 

Just be aware nut butters may cause the sauce to thicken more than other ingredients. Start with 1-2 tablespoons and adjust to your preference. The nutty flavor also pairs well with asian dishes featuring edamame, ground ginger or bell peppers.

What tips do you have for storage and reheating leftover sauce?

Many homemade sauces can be stored safely in the refrigerator or freezer for future use. Be sure to let sauces fully cool before covering and storing. 

For refrigerator storage, use an airtight jar or bowl and consume within 5 days. Freezer storage is best for longer periods. Simply transfer the cooled sauce to freezer safe containers or mason jars, leaving headspace for expansion. 

Most sauces stay good frozen for 2-3 months. When reheating frozen sauce, add a splash of water and stir frequently until the sauce reaches your desired temperature and consistency. 

Proper storage and reheating helps keep homemade stir fry sauces fresh, safe and convenient for easy meals.

Conclusion

I hope this article on how to make a delicious low-sodium vegan stir fry sauce gave you some new ideas to enjoy healthy homemade meals. The best part about this sauce is how easy it is to modify based on your tastes. 

You can change up the spices, add more veggies, or use different broths or non-dairy milks. As long as you remember the basics of balancing flavors with spices, acids and sweetness, you’ll be sure to create sauces that are both nourishing and totally satisfying. 

Don’t be afraid to experiment in the kitchen. That’s how I came up with this simple five-ingredient recipe that even my kids love. With just a bit of know-how, we can craft tasty plant-based meals and cut back on excess sodium too.

Now get in there and start stirring those veggies! I guarantee you’ll impress your friends and family with restaurant-quality homemade food made from affordable everyday ingredients. With simple recipes like this one, cooking healthier is easier than ever.

Leave a comment below and let me know – what veggies or spices would you add to customize this sauce to your liking? I’d love to hear your flavor combinations!

References

1. https://www.healthline.com/nutrition/ginger-for-nausea
2. https://www.verywellfit.com/garlic-nutrition-facts-calories-and-health-benefits-4114318
3. https://www.webmd.com/diet/high-glutamate-foods
4. https://www.relish.com/food-wiki/153888/soy-sauce-important-facts-health-benefits-and-recipes
5. https://therealfooddietitians.com/what-are-coconut-aminos-substitutes-and-how-to-use/
6. https://www.verywellfit.com/brown-sugar-nutrition-facts-and-health-benefits-5024892
7. https://www.healthline.com/nutrition/black-pepper-benefits
8. https://www.intechopen.com/chapters/61453

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