Chutney, Dips, Sauces

Green healthy sauce

2019-07-22
Healthy Green Sauce
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“Green Healthy Sauce” did I get your attention yet?

I love everything green, everything healthy and mostly glutenfree, this Green Healthy Sauce ticks all those boxes.

Before I became a chef I hardly ate fish or meat but everytime I did it was either in a fancy French restaurant or sometimes at home. I like to serve a perfectly cooked piece of fish or chicken with some sort of sauce but often the traditional sauces are heavy and samey. So I am always creating healthy recipes for sauces because I believe without a good sauce the meal isn’t balanced.

This “Green Healthy Sauce” has become one of our favourites, it gets the creamy texture from sweet potatoes, the verdant green colour from green peas and a slightly crunchy texture from almonds.

Not only it has only it has all these flavours and textures but it is densed with all the nutritions.  Sweet potatoes are high in fibre, Viramin B3-B5,B6, Vitamin C. Green peas are healthy carbs, high in Vitamin A, C,K and protein. Almonds are high in Vitamin E, good fats, Magnesium and Manganese.

I served this Green Healthy Sauce with the Pan fried salmon and it was a delicious combination. Do give it a try, you will love it!

So this is how you make this Green Healthy Sauce.

Green Healthy Sauce

Ingredients:

  • 1 medium boiled or steamed Japanese sweet potato 
  • 1 ½ cup or 200g green peas 
  • 3 cloves of garlic
  • 2 or to taste green chillies (optional)
  • 1 cup quark or sour cream 
  • 10 blanched almonds 
  • Salt to taste
  • 1 tsp or to taste black pepper
  • 1 tbsp olive oil

Instructions: 

If you are using frozen peas wash it thoroughly, soak it in the warm water for 10 minutes.

If you are using fresh peas, boil water with salt. Add in the peas and cook for 2-3 minutes. Strain and transfer it in a bowl of ice water. 

Heat oil in a pan, add in the crushed garlic and chillies, saute for 2-3 minutes. Add in the boiled or steamed sweet potato cubes, mix it well. Cover and cook for further 2-3 minutes. 

Add in the green peas, almonds cook for 2 minutes. Add in salt and pepper, mix well. 

Add in the quark, turn the heat off. Whilst it is hot make a coarse paste using a hand blender or a blender. Garnish the sauce with sesame seeds if you like. 

Serve it with fish or chicken or roasted cauliflower. 

Green Healthy Sauce
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Green Healthy Sauce

A delicious, gluten-free and light sauce which goes really well with fish, chicken or roasted cauliflowers.
Course Main Course
Cuisine French
Keyword Gluten-Free, Health, Sauce
Prep Time 15 minutes
Cook Time 45 minutes
Servings 4
Author Gayatri Singh

Equipment

  • Pan
  • Blender or hand blender

Ingredients

  • 1 no Medium sweet potato steamed or boiled
  • 1 1/2 cup or 200g Green Peas frozen or fresh
  • 3 cloves of garlic crushed
  • 2 green chillies chopped
  • 1 cup quark or sour cream
  • 10 blanched almonds
  • 1 tsp or to taste salt
  • 1 tsp or to taste black pepper crushed
  • 1 tbsp olive oil

Instructions

  • Heat oil in a pan, add in the crushed garlic and chillies, saute for 2-3 minutes. Add in the boiled or steamed sweet potato cubes, mix it well. Cover and cook for further 2-3 minutes. 
  • Add in the green peas, almonds cook for 2 minutes. Add in salt and pepper, mix well. 
  • Add in the quark, turn the heat off. Whilst it is hot make a coarse paste using a hand blender or a blender. Garnish the sauce with sesame seeds if you like. 
  • Serve it with fish or chicken or roasted cauliflower. 

Notes

If you are using frozen peas wash it thoroughly, soak it in the warm water for 10 minutes.
If you are using fresh peas, boil water with salt. Add in the peas and cook for 2-3 minutes. Strain and transfer it in a bowl of ice water. 
Green Healthy Sauce
Healthy Green Sauce
Healthy Green Sauce

Chefs Tips:

  • This Sauce can be served as a dip too, you can serve it potato chips, baked tortilla chips or pita bread even.
  • This sauce can be used in wraps or sandwiches as spread.
  • You can serve it roasted cauliflower, broccoli and potatoes.
  • For Vegan recipe, you can replace the quark with coconut cream, coconut yoghurt.

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