Yondu Sauce

Yondu Sauce
Umami for Plant-Based Cooking
veggies in a frying pan

Photo 46045015 © Boarding1now | Dreamstime.com

There are five basic tastes we humans experience: sweet, sour, salty, bitter, and umami.

Umami is unique in that it adds a savory and almost meaty component to foods. Many natural ingredients offer an umami taste, including tomatoes, anchovies, Parmesan and other aged cheeses, miso, and charred meat. Even vegetables like mushrooms and asparagus are considered to offer an umami flavor profile.

Conveniently, there are bottled products for adding umami. Unfortunately, many are full of added salt and dubious ingredients. MSG is one of these items, and it’s been a popular flavor enhancer for years. But many have reactions after ingesting MSG. I know I do, as I get terrible headaches.

Fish sauce, Worcestershire sauce, and soy sauce are cleaner ways to sprinkle on umami. But some are not appropriate for plant-based cooking, as they contain seafood and fish. 

If you’re looking for a vegan alternative, try Yondu. This light and versatile vegetable-based umami liquid seasoning can be substituted for soy sauce, fish sauce, broth, salt, bouillon cubes, and more.

A Savory Sauce for Stir-Fry

I found Yondu to be all the seasoning I needed when making a stir-fry. A few liquid sprinkles added a welcome depth of flavor. Yondu was not overpowering the way soy sauce and fish sauce can be. Clear in hue, it doesn’t change the color of what you’re cooking. 

Yondu takes the place of salt and be added at any stage of the cooking process. To add a savory flavor, I’ll be trying it in soups, pastas, sautéed veggies, and salad dressings. 

Yondu is made from slow-fermented organic soybeans, yeast extract, and a concentrated broth of eight vegetables and herbs naturally rich in umami flavor (leek, cabbage, carrot, onion, white radish, shiitake mushroom, ginger, and garlic). It’s 100 percent plant based, USDA Certified Organic, vegan, and gluten free. 

Yondu’s website offers chef-created recipes to try. There’s also a link to find their product through independent grocers. Yondu can be purchased in bulk through the site. One available option is two (28-oz) bottles for $32.

Tags
vegetarian
stir-fry
kitchen / cooking
Lisa Fabian
Social Summary
Yondu levels up the taste of your stir-fry in a second!

Pumpkin Risotto

Pumpkin Risotto
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] lb fresh pumpkin
  • 3 cup low-sodium chicken broth
  • 1 Tbsp unsalted butter
  • 1 Tbsp olive oil
  • 1 cup Arborio rice
  • 1 shallot, minced
  • [q:1/2] cup grated Parmesan cheese
  • Salt and freshly ground black pepper
  • 4 fresh sage leaves, chopped 
Directions
  1. Remove seeds and stringy fiber from pumpkin. Grate flesh until you have about 1 cup.
  2. Bring broth to a simmer in a medium saucepan over medium heat. Keep broth at a simmer while making risotto.
  3. In a large saucepan, heat butter and oil over medium heat. Add rice and minced shallot. Cook for 2 minutes, stirring until rice becomes slightly translucent. Add pumpkin.
  4. Ladle about 1 cup of simmering broth into pan with rice. Stir rice constantly until it absorbs all of broth. Continue adding 1 ladle of broth at a time, stirring rice until all broth is absorbed. (This process should take approximately 20 minutes.) When all broth has been used, stir in cheese. Season with salt and pepper.
  5. Serve immediately, garnishing each serving with chopped sage
Nutrition Info
358 Calories, 14 g Protein, 20 mg Cholesterol, 47 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (5 g sat), 567 mg Sodium, [nutrition:5] Folate, [nutrition:3] Vitamin B3 (niacin), Phosphorus, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Calcium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, Vitamin K, Iron, Zinc

Oven-Roasted Portabella Mushroom Gyro

Oven-Roasted Portabella Mushroom Gyro
Number of Servings
4 pitas (serves 8)
Ingredients
  • 2 Ezekiel 4:9 Whole Grain Pocket Breads
  • 2 cups sliced Portabella mushroom
  • 2 Tbsp balsamic vinegar
  • 2 tsp Greek seasoning
  • 2 tsp minced garlic
  • 1 red bell pepper, sliced
  • [q:1/3] cup feta cheese
  • [q:1/2] cup Cucumber, diced
  • 2 Tbsp Italian flat leaf parsley
  • [q:1/2] cup red onion, sliced
  • 1 Tbsp olive oil
  • [q:1/2] tsp salt and [q:1/4] tsp pepper
Directions
  1. Marinate 2 cups sliced mushrooms in 1 Tbsp olive oil, 2 Tbsp balsamic vinegar, 2 tsp Greek seasoning, 2 tsp minced garlic, [q:1/2] tsp salt, and [q:1/4] tsp pepper. Refrigerate and marinate for minimum of 20 minutes, up to 2 hours.
  2. Preheat the oven to 400° degrees.
  3. Remove the mushrooms from the marinade and pat lightly with a paper towel.
  4. Roast the mushrooms in the oven along with 1 sliced red bell pepper for 15 to 20 minutes.
  5. When there are 5 minutes left in the cook time, pop the pita pockets into the oven to warm up and toast lightly.
  6. To assemble the gyros, cut the pitas in half and then open the pocket for the sandwich. Add the mushrooms, roasted red peppers, feta cheese, cucumber, red onion, and parsley.
  7. Enjoy immediately!
Nutrition Info
213 Calories, 9 g Protein, 11 mg Cholesterol, 29 g Carbohydrates, 7 g Total sugars (2 g Added sugars), 4 g Fiber, 7 g Total fat (2 g sat), 360 mg Sodium, [nut:4] Vitamin C, [nut:3] Vitamin K, [nut:2] Vitamin B6, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Calcium, Folate, Phosphorus

Buffalo Cauliflower Pitas

Buffalo Cauliflower Pitas
Number of Servings
Serves 4
Ingredients
  • 1 large head cauliflower (about [q:1 1/2] pounds), cut into florets
  • 2 Tbsp olive oil
  • [q:1/2] tsp fine sea salt
  • [q:1/2] tsp black pepper
  • [q:1/4] cup Buffalo-style hot sauce
  • 3 Tbsp coconut oil, melted
  • 4 Food For Life® Ezekiel 4:9 Whole Grain Pocket Bread
  • 1 avocado, thinly sliced
  • 2 celery stalks, thinly sliced
  • 8 butter lettuce leaves
Directions
  1. Preheat oven to 425°F. Line a large baking sheet with parchment.
  2. Toss cauliflower, oil, salt, and pepper together on baking sheet and spread out in a single layer. Roast until browned, about 20 minutes.
  3. While cauliflower roasts, in a large bowl whisk together hot sauce and coconut oil. Toss cooked cauliflower with sauce.
  4. Top pocket bread with cauliflower, avocado, celery, and lettuce.
Nutrition Info
439 Calories, 10 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 11 g Fiber, 26 g Total fat (11 g sat), 722 mg Sodium, [nut:5] Vitamin C, [nut:4] Vitamin B6, Vitamin K, [nut:3] Folate, Phosphorus, [nut:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Iron, Potassium, Zinc

Japanese Potato Salad

Japanese Potato Salad
Tired of the same old classic?
Prep Time
65 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1 1⁄2] lbs medium potatoes, unpeeled
  • [q:1⁄2] large carrot ([q:3 1⁄2] oz), scrubbed and cut into [q:1⁄2]-inch dice
  • [q:1⁄2] large onion ([q:3 1⁄2] oz), cut into [q:1⁄2]-inch dice
  • [q:1 1⁄2] tsp flaky sea salt, divided
  • 10 slender green beans ([q:1 3/4] oz)
  • [q:3/4] cup (6 oz) Soy Milk Mayonnaise
  • [q:1⁄2] tsp freshly ground black pepper
  • 1 medium bunch (7 oz) green or purple mizuna
Directions
  1. Place unpeeled potatoes in a steamer basket set over a large wok filled three-quarters with boiling water. Steam until centers are soft, about 30 minutes. Peel while hot by rubbing in paper towels or a clean kitchen towel. Place potatoes in a medium bowl. Smash while still hot with a potato masher.
  2. Lay a sheet of unbleached parchment paper in steamer basket and strew carrot and onion on paper. Sprinkle with [q:1⁄4] teaspoon of the salt. Cover and cook over rapidly boiling water for 3 to 5 minutes, until soft. Remove steamer basket from wok, set on a large dinner plate, and let vegetables cool to room temperature.
  3. Bring a medium saucepan of water to a boil over high heat. Add green beans and blanch for 1 to 3 minutes, depending on thickness. Drain, refresh under cold running water, and pat dry in a clean tea towel. Slice off stem ends and cut beans crosswise into [q:3/4]-inch pieces.
  4. Add cooled carrot, onion, green beans, mayonnaise, remaining [q:1 1⁄4] teaspoon salt, and the black pepper to smashed potato. Fold together until ingredients are evenly incorporated.
  5. Cut top 2 inches of mizuna leaves off. (Save bottom portion for another dish). Scoop a generous portion of potato salad into a serving bowl and mound a handful of mizuna leaves next to salad. Serve family-style or as a side dish. (Alternatively, serve individually on four salad plates.)
Nutrition Info
313 Calories, 8 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (1 g sat), 757 mg Sodium, [nutrition:5] Vitamin B6, Vitamin C, Vitamin K, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Magnesium, Phosphorus, Potassium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Calcium, Folate, Iron

Soy Milk Mayonnaise

Soy Milk Mayonnaise
Prep Time
15 minutes, plus 15 minutes sit time
Number of Servings
Serves 8 (makes 1 cup)
Ingredients
  • [q:1/4] cup soy milk, at room temperature
  • [q:1 1/2] tsp Dijon mustard
  • [q:1/2] tsp flaky sea salt
  • [q:1 1/2] tsp rice vinegar
  • Generous [q:3/4] cup neutral oil
Directions
  1. In a deep bowl with a narrow bottom, combine soy milk, mustard, salt, and vinegar. Leave for 15 minutes to thicken.
  2. Using a hand blender, process to combine. Continue blending and add oil in small dollops at a time until all oil has been added and mayonnaise is stiff.
Nutrition Info
185 Calories, 0 g Protein, 0 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 21 g Total fat (2 g sat), 70 mg Sodium

Dal Makhani

Dal Makhani
Buttery Black Dal
Prep Time
34 minutes warm-up time, 40 minutes cook time
Number of Servings
16 cups (serves 10)
Ingredients
  • 3 cups sabut urad (whole, dried black dal with skin), picked over and washed
  • 1 cup rajmah (dried red kidney beans), picked over and washed
  • 2 Tbsp ghee or vegetable oil
  • 2 pinches hing (asafoetida) (optional)
  • 1 Tbsp + 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 (2-inch) cinnamon stick
  • 1 cassia leaf (or 3 bay leaves)
  • 1 tsp fenugreek seeds
  • 1 medium yellow or red onion, puréed
  • 1 (2-inch) piece of ginger, puréed
  • 6 cloves of garlic, puréed
  • 2 to 8 fresh Thai or serrano chiles, stems removed and thinly sliced
  • [q:1/2] cup unsalted tomato paste
  • 1 Tbsp + 1 tsp garam masala
  • 1 Tbsp + 1 tsp ground cumin
  • 1 Tbsp + 1 tsp ground coriander
  • 1 Tbsp + 1 tsp red chile powder or cayenne pepper
  • 1 Tbsp + 1 tsp cardamom seeds, ground (optional)
  • [q:1/4] cup kasoori methi (dried fenugreek leaves), lightly hand crushed to release flavor
  • 2 Tbsp salt
  • 10 cups water, for cooking
  • [q:1/2] cup cream (dairy, or alternative, like cashew)
Directions
  1. Soak the urad dal and rajmah together in ample boiled, hot water for at least 1 hour or in room temperature water for 6 hours to overnight. Drain and discard the water.
  2. Place the inner pot in your Instant Pot. Select the SAUTE setting and adjust to MORE. When the indicator flashes HOT, add the ghee. Once the ghee is hot, add the hing, cumin seeds, turmeric, cinnamon, and cassia or bay leaves. Stir and cook for 1 minute until the seeds turn reddish brown. Because the oil pools to the sides, push the spices into the oil along the border of the inner pot so they can cook fully.
  3. Add the fenugreek seeds. Stir and cook for 30 seconds. Be careful not to overcook, as these seeds get bitter quickly.
  4. Add the onions. Stir and cook for 3 minutes.
  5. Add the ginger, garlic, and fresh chiles. Stir and cook for 1 minute.
  6. Press CANCEL. Add the tomato paste, garam masala, ground cumin, coriander, red chile powder, cardamom, kasoori methi, salt, urad dal/rajmah, and cooking water. Stir.
  7. Lock the lid into place and make sure the pressure release valve is set to the sealing position (upwards). Press the PRESSURE COOK button and then press the PRESSURE LEVEL button until the panel reads HIGH. Adjust the cook time to 40 minutes.
  8. Once the cooking is complete, release the pressure naturally for 10 minutes. Then manually release the remaining pressure, press CANCEL, and remove the lid. Remove and discard the cinnamon stick and cassia or bay leaves or leave them in for flavor and eat around them. All the other spices are edible. Gently fold in the cream and stir. Serve with basmati rice or Indian bread like roti or naan.
Nutrition Info
Made with ghee, yellow onion, serrano chiles, cashew milk: 427 Calories, 25 g Protein, 8 mg Cholesterol, 72 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 6 g Total fat (2 g sat), 359 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:4] Vitamin B6, Iron, Phosphorus, [nut:3] Zinc, [nut:2] Magnesium, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E

Banana Coconut French Toast Sticks

Banana Coconut French Toast Sticks
Number of Servings
Serves 2
Ingredients

Banana Coconut French Toast Sticks

  • 4 slices Ezekiel 4:9 Low Sodium Sprouted Grain Bread, sliced into thirds
  • 1 cup shredded unsweetened coconut
  • 1 mashed ripe bananas
  • [q:1/3] cup Vegan egg substitute
  • 1 cup coconut milk
  • 1 tsp vanilla extract
  • 1 tsp coconut oil

Caramelized Banana Topping

  • 1 cup of sliced bananas
  • 1 Tbsp maple syrup
  • 1 tsp coconut oil
Directions
  1. Start by making the caramelized banana topping. Heat a pan over medium heat. Pour in 1 tsp coconut oil and 1 Tbsp maple syrup until the mixture is hot and bubbling.
  2. Add the banana slices to the pan in a single layer. Caramelize for a few minutes until browned, then flip and repeat for the other side.
  3. Once banana slices are caramelized, remove from the pan and set aside until it is time to plate.
  4. Grab a mixing bowl for the French toast batter. Mash 1 ripe banana until smooth, add 1 cup coconut milk, 1 tsp vanilla extract, and [q:1/3] cup vegan egg, and stir together.
  5. Preheat a pan over medium heat. Pour in 1 tsp coconut oil.
  6. Dip the Ezekiel 4:9 Low Sodium Sprouted Grain Bread in the French toast batter, pat the unsweetened shredded coconut on each side, then place in pan.
  7. Cook until golden brown, about 4 minutes, then flip. Finish cooking, then place on a plate to serve.
  8. Top with caramelized banana slices, a drizzle of maple syrup, and serve immediately.
Nutrition Info
768 Calories, 18 g Protein, 0 mg Cholesterol, 83 g Carbohydrates, 25 g Total sugars (6 g Added sugars), 18 g Fiber, 45 g Total fat (37 g sat), 322 mg Sodium, [nut:5] Vitamin B6, [nut:4] Iron, Phosphorus, [nut:3] Vitamin B3 (niacin), Magnesium, Zinc, [nut:2] Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin C, Calcium, Folate

Charred Breakfast Kale

Charred Breakfast Kale
with Mushrooms + Ginger Tahini
Number of Servings
Serves 4
Ingredients

Charred Kale

  • 1 Tbsp olive oil, divided
  • 1 garlic clove, smashed (optional)
  • 6 oyster mushrooms (or mushrooms of your choice), torn
  • 1 Tbsp gluten-free tamari
  • Bunch of cavolo nero or curly kale, torn and woody stems removed
  • Handful of baby spinach (optional)
  • Sea salt and freshly ground black pepper

Dressing

  • 4 Tbsp tahini
  • Juice of 1 orange or lemon
  • [q:1/2] tsp grated fresh ginger
  • [q:1/2] tsp sea salt

Serving

  • 1 avocado (optional)
  • 2 tsp sesame seeds or za’atar
Directions
  1. Heat half of the oil in a large skillet over a medium–high heat. Add garlic (if using), followed by mushrooms, and sauté for a couple of minutes on each side until mushrooms start to brown and crunch up. Add tamari and give everything a toss, and then push mushrooms to side of pan.
  2. Add kale and spinach, if using, to other side of pan, along with remaining oil. Sauté undisturbed for about 1 minute until charred and crunchy, and then toss to sauté on other side. Season with salt and pepper and set aside.
  3. In a small bowl, mix together dressing ingredients.
  4. Divide tahini dressing between 2 bowls and swirl around so it covers sides of bowls. Add kale/spinach, and then top with mushroom shreds, avocado, if using, and a sprinkle of sesame seeds or za’atar.
Nutrition Info
With spinach and avocado: 270 Calories, 10 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 10 g Fiber, 21 g Total fat (3 g sat), 586 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), Vitamin C, Vitamin K, [nutrition:4] Vitamin B3 (niacin), Phosphorus, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Folate, [nutrition:2] Calcium, Iron, Potassium, Zinc, [nutrition:1] Vitamin A, Vitamin E, Magnesium

Chipotle Pico de Gallo

Chipotle Pico de Gallo
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb ripe tomatoes, seeded and diced
  • 2 garlic cloves, minced
  • 1 small red onion, minced
  • 1 jalapeño pepper, seeded and minced
  • 1 chipotle chili in adobo, minced
  • Juice of 1 lime
  • [q:1/2] cup fresh cilantro
Directions
  1. Mix all ingredients together in a bowl. Season to taste with salt.
  2. Let stand 1 hour at room temperature to allow flavors to develop. Serve.
Nutrition Info
46 Calories, 2 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 434 mg Sodium, [nutrition:4] Vitamin C, [nutrition:1] Vitamin A, Vitamin B6, Vitamin K
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