Eat Right Not Less

Vegan Southern-Style Gravy Recipe


A fine vegan gravy can be made simply, but this is entirely a different and taster recipe: a creamy pale version made protein-rich with beans and savory with herbs.

Serves:  about 3½ cups


  • 1 teaspoon olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 8 ounces mushrooms, finely chopped
  • ½ teaspoon fennel seeds
  • ¼ teaspoon dried thyme
  • ¼ teaspoon black peppercorns
  • ⅛ teaspoon dried rosemary
  • ⅛ teaspoon dried sage
  • 1 (16-ounce) can great northern or other white beans, drained and rinsed
  • 1 tablespoon all-purpose flour
  • ¼ cup cashew butter (or ⅓ cup cashews, soaked overnight, drained, and blended smooth)
  • 1 teaspoon sea salt
  • ½ cup plus 1 cup water


  1. In a cast-iron skillet over medium heat, combine the olive oil, onion, garlic, and mushrooms. Cook, stirring constantly until vegetables are slightly browned, 10 to 12 minutes.
  2. If they begin to stick but aren’t yet soft and translucent, reduce the heat. Otherwise, don’t mind the browned bits.
  3. In a mortar and pestle, crush together the fennel, thyme, black peppercorns, rosemary, and sage. Set aside.
  4. Meanwhile, in a blender, combine the beans, flour, cashew butter, sea salt, and ½ cup of the water, processing until completely smooth.
  5. Reduce the heat to low.
  6. Pour the bean mixture into the vegetables along with the reserved spice mixture, and whisk together, scraping up any browned vegetables on the bottom.
  7. Add the remaining 1 cup water, and continue whisking until the mixture thickens slightly about 5 minutes.
  8. If you find it too thick, add water by the tablespoonful until it reaches the desired consistency.
  9. Serve hot, or cover and refrigerate for up to 4 days.

What is a vegan diet and how to prepare meals that are vegan and delicious is the main purpose of our website

Adding more vegetables to your diet is a great way to boost your health and lose weight. The vegan diet is a major factor in reducing the risk of heart disease, type-2 diabetes and even certain types of cancer. Whether you already follow a vegan diet or are just looking to go meatless sometimes, these recipes for low carb vegan meal plan make it easy to eat your veggies! The registered dietitians and culinary experts at have done their maximum for you and sorted out a mixture of delicious vegetarian meals, snacks, and drinks.

Obviously, it’s very challenging to get certain nutrients when avoiding the animal product. So,  we made sure to include a variety of healthy foods like nuts, whole grains, plenty of fruits and vegetables, and low carb meals. We hope you enjoy these recipes filled with nourishing and healthy ingredients.

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