A simple and healthy vegetarian nacho sauce full of vegetables, herbs and spices.
This vegetarian nacho sauce makes a healthy and flavourful sauce that is packed with goodness. It makes a big pot that feeds 8 and freezes very well for future meals. Use it for nachos, or as a filling for quesadillas or enchiladas.
Healthy Vegetarian Nacho Sauce
This sauce is dry versatile with what vegetables you want to to add to it. In the winter pumpkin or winter squash and carrots are in season and bulk out the sauce nicely. In warmer months you can add in corn or zucchini.
Nacho Sauce Ingredients
- Pumpkin (or squash) and carrots. These bulk out the sauce and add in vitamins, minerals and colour.
- Beans – Kidney beans, black beans, pinto beans… Use whatever cooked or canned beans you like.
- Spices – Cumin, coriander seeds, turmeric, smoked paprika and chilli. You can use whole cumin and coriander seeds and pound them in a mortar and pestle, or use the ground version. A little ground turmeric or grated fresh turmeric adds another vitamin boost. The smoked paprika adds a rich smokiness. Red chilli powder is an optional extra if you like a spicy sauce.
- Onions and garlic – Base flavours in the vegetarian nacho sauce recipe.
- Canned tomatoes – Base structure of the sauce
- Vegetable stock – This brings a bit of extra liquid to the sauce initially so the pumpkin and carrots can soften. If substituting vegetables that cook much faster, such as zucchini and corn, then the stock can be reduced or omitted.
- Apple cider vinegar (or lemon juice) and salt – To enhance the flavour.
- Fresh coriander to serve.
- Finely dice an onion and chop carrots and pumpkin into small cubes, about 3/4 cm. I like to leave the skins of the pumpkin or squash on (and the carrots too). The thicker pumpkin skins do soften once cooked down in the sauce.
- In a large saucepan over medium heat, fry the onion in olive oil until translucent. Add in the spices, garlic and chopped vegetables and fry a little more.
- Drain and rinse the beans and add them to the sauce.
- Add in the vegetable stock, tomatoes and apple cider vinegar.
- Simmer the sauce for around 35 minutes until the pumpkin and carrots are soft and the sauce has thickened.
- Taste and season with salt to your liking.
Serving The Sauce
The sauce can be dolloped over corn chips, topped with cheese and baked or heated in the microwave until the cheese has melted. Add sour cream, pickled jalapeños and fresh coriander over top.
It also makes a great filling for quesidillas or enchiladas
Looking for more vegetarian dishes? Try these mushroom and kale potstickers.
- 2 Tbsp olive oil
- 1 medium onion, finely chopped
- 1 cup carrots, diced into small cubes
- 2 cups pumpkin or squash, diced into small cubes
- 3 cloves garlic, crushed
- 2 1/2 tsp ground cumin or whole cumin seeds
- 1 1/2 tsp ground coriander
- 1 1/2 tsp smoked paprika powder
- 1 tsp ground turmeric
- 1/2 tsp chili powder (optional)
- 800g canned kidney beans (or black beans)
- 800g canned diced tomatoes
- 1 cup vegetable stock
- 2 tsp apple Cider Vinegar or Lemon Juice
- Salt to taste
- Fresh coriander
- Sour cream
- Pickled jalapenos
- In a large saucepan over medium-hight heat, fry the onion in the olive oil until translucent and starting to caramalise. Add in the garlic, chopped vegetables and spices and fry for 2-3 minutes.
- Drain and rinse the beans in a sieve to remove the brine. Add them the vegetable mixture and fry for 1 minute.
- Add in the vegetable stock, canned tomatoes and vinegar.
- Simmer the sauce on low-medium heat for around 35 minutes until the pumpkin and carrots have softened and the sauce has thickened, stirring occasionally.
- Once the sauce has thickened, taste and season with salt.
- Serve the sauce hot, over nacho chips with cheese and other toppings of your choice, or as a filling for quesadillas or enchiladas.
Nutrition Information:Yield: 8 Serving Size: 1 grams
Amount Per Serving: Calories: 404Total Fat: 4.8gSaturated Fat: 0.7gUnsaturated Fat: 0gSodium: 186mgCarbohydrates: 69gFiber: 16.9gSugar: 5.9gProtein: 23.9g