Tasty White Sauce Recipe with Hidden Veg

Calories 588
Fats 31g
Saturates 18g
Carbs 43g
Sugars 30g
Fibre 8g
Protein 35g
Salt 605mg

Dietary Restrictions: Veg + Vegans

Ingredients

1 large onion
1 head of cauliflower
3 cloves of garlic
500ml of milk
1 vegetable stock cube mixed with 50 ml of boiling water, two tablespoons of cornflour and a cup of grated cheddar cheese.
50g cheddar cheese
Difficulty Easy Prep 10-15m Cooking 20m Serves 5 Cost € 2.93

Here is a super easy but versatile hidden vegetable white sauce recipe that works for so many different meals.

Here is a super easy but versatile hidden vegetable white sauce recipe that works for so many different meals.

Sneaking vegetables into family meals is the reality for so many parents. Many of us are dealing with picky eaters and it’s not always the kids that we are trying to fool. We want to ensure that our little family is getting, at the very least, their five a day.

They can be used for pasta bakes, lasagne and chicken dishes for example. But what happens when your children want something a bit different? A tomato-based sauce might be fine once or twice a week but it probably means that those other days are devoid of vegetables in their meals. Wouldn’t it be helpful to have another go-to sauce that worked just as well? 

This white sauce recipe is ready in minutes and is packed full of vegetables. The primary vegetable is cauliflower but the flavour is mild, creamy and cheesy which usually works well for a family palate. This is a go-to sauce to add to chicken and rice, pasta or even served on chips, potatoes or fish. It’s plain in colour, delicate in flavour and absolutely jam-packed with goodness. In our house, it is used as the “white sauce” for our lasagne.  

Cooking with your kids is a great family activity

Time needed: 35 minutes.

How to make white sauce with hidden veg 

  1. Mix the ingredients

    Using a food processor blitz the onion, garlic and cauliflower together. You may need to do the cauliflower first or do it in batches but it’s worth it for a larger volume of sauce. If you don’t have a food processor you can finely chop the onion and grate the garlic and cauliflower (you can also buy cauliflower “rice” or “couscous” where this has already been done for you).

  2. Sauté the mixture

    Add some olive oil to a pan and sauté the cauliflower, onion and garlic until they are all soft.

  3. Allow to simmer

    Reduce the heat, stir in the cornflour, and add the stock before bringing to a gentle simmer.

  4. Add the milk and cheese

    Keep on a low heat and allow it to simmer (but not boil or it may curdle) while continuously stirring until a thick white sauce has formed.

  5. Blitz

    Use a hand-held blender to blitz to a finer consistency if you wish. If you want to thin it out add some more water, stock or milk. You can also add any extra seasoning or herbs at this stage depending on your family’s taste. This is suitable for freezing but be careful when reheating due to the possibility of milk curdling.

Tracey Quinn

Proud mum of two who got married on Don't Tell The Bride and had an accidental home-birth (loves a good story). She's passionate about breastfeeding, positive thinking & all things cosy.

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