Introduction
This creamy garlic sauce is a versatile and healthy alternative to traditional mayonnaise-based sauces. Packed with protein and flavor, this yogurt and cashew-based sauce incorporates refreshing hints of mint and aromatic spices, making it perfect for drizzling over salads, wraps, and more.
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Ingredients
🥛 ¾ cup zero-fat protein yogurt
🌰 ¼ cup cashews, soaked for 15–20 mins
🧄 6–8 garlic cloves
🌿 A few mint leaves, approximately 5-7 leaves
🍯 1 tsp honey
🍋 Juice from ½ lemon
🌿 ¼ tsp cumin powder
🧂 1 tsp salt
🌿 1 tbsp freshly chopped coriander
Instructions
1- Soak the Cashews:
- Begin by soaking ¼ cup of cashews in water for 15–20 minutes to soften them.
- This will ensure a smooth, creamy texture when they are blended.
2- Prepare the Blender:
- In a Nutribullet-style personal blender cup, combine ¾ cup of yogurt, the pre-soaked cashews, 6–8 garlic cloves, a few mint leaves, 1 tsp honey, the juice of ½ a lemon, ¼ tsp cumin powder, and salt.
3- Blend the Ingredients:
- Blend all these ingredients together until the mixture becomes smooth and creamy.
4- Add Fresh Coriander:
- Stir in 1 tablespoon of freshly chopped coriander, mixing well to distribute the herbs throughout the sauce.
5- Chill:
- Transfer the sauce to a clear squeeze bottle.
- Refrigerate it for 10–15 minutes to allow the flavors to meld and enhance its "garlicky goodness."
6- Serve:
- Once chilled, serve the garlic sauce by drizzling over salads, falafel, wraps, or burgers.
- It also pairs excellently as a dipping sauce.
Prep Time: 25 minutes
Total Time: 35 minutes
Servings: varies
Calories: 305 whole recipe
Protein: 23g
Fat: 12g
Carbohydrates: 30g
Fiber: 2g
Equipment: Personal blender cup (resembling Nutribullet style), metal measuring cup, wooden measuring spoon, clear plastic squeeze bottle, serving bowls
Cooking Tips:
- Soaking Cashews: Soaking is crucial for a creamy consistency.
- Chilling Enhances Flavors: Allow the sauce to chill for at least 10-15 minutes to let the flavors meld.
- Healthy Option: This sauce is high in protein and free of oil and mayonnaise, making it ideal for clean eating and weight loss.
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