For any savory dish that needs a sauce or gravy, this healthy whole-food version offers a low-sodium, vegan-friendly option—to be used as is or dressed up with additional seasonings.

Click to get more Easy, Healthy Recipes

  • Preparation Time

    10 minutes
  • Cooking Time

      10 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  1. 2 Tbsp. / 30 ml olive oil
  2. 1 medium white onion or 2 shallots, chopped
  3. ¼+ cup / 30+ g brown rice flour
  4. 1½+ cups / 360+ ml low-sodium vegetable broth/stock, preferably homemade or organic or:
    • cooking water from vegetables, simmered with meat
    • poultry "leftover" bits
  5. 1 clove fresh garlic or:
    • 1 tsp. / 2 g granulated garlic
  6. 2 Tbsp. / 30 ml liquid amino acids for seasoning or low-sodium soy or tamari sauce, preferably organic or:
    • 1 tsp. yeast extract spread (i.e., Marmite, Vegemite)
    • 1 tsp. miso paste
  7. Salt or substitute to taste
  8. Ground black pepper to taste


  1. In a nonstick pan over medium heat, warm the oil.
  2. Add the onions and garlic, and sauté until translucent and lightly browned, about 2 minutes.
  3. Add the flour and liquid seasoning (aminos, soy/tamari, yeast, or miso), and mix well until smooth.
  4. Whisk in the broth/stock and herbs (if desired), and bring to a boil.
  5. Lower the heat, and simmer until a characteristic "sheen" appears, approximately 5 minutes. Add more broth or flour as needed to maintain desired consistency.
  6. Salt and pepper to taste, if desired.
Serve hot, or refrigerate/freeze to store.. Serving size: 3 Tbsp. / 45 ml Exchanges per Serving: ½ Carb, 1 Fat

Wasn't that delicious? Do you want more?

Comments 11

    • Hi, MichalM. That’s actually not a small portion, considering the amountof food that it is intended to cover (for example, 1 cup of mashed potatoes). If you need more, you can increase the amount, but note that it will take away from other options on your menu – just like balancing a budget. Instead of relying on large amounts of gravy for flavor, you can also season foods with herbs and spices, which are “free.”

Leave a Reply