They’re called 'peanuts' but this nutritious item is a legume and not a true nut. Nevertheless, I really enjoy fresh veggie rolls with peanut sauce. I’ve learned that it’s good with other things, too, dribbled over salads or steamed broccoli or cauliflower or baked potatoes (instead of butter and sour cream).

I think the taste is much better when made with dry roasted peanuts (rather than old fashioned peanut butter out of the jar). 

Peanuts are quite nutritious but they are also relatively high in fat, so use a small amount of peanut sauce as a delicious condiment—for flavor. They are relatively low on the Glycemic Index, too.


  • 1 cup raw or dry-roasted (unsalted) peanuts or ½ cup powdered peanut butter*
  • 3/4 cup non-dairy milk (almond, coconut-almond)

Note: May substitute 1 package Mori Nu silken tofu for above liquid, if desired.

  • 1 Tbsp tamari (gluten-free) soy sauce
  • ½ tsp cayenne pepper or red pepper flakes (or more to taste)
  • 1 clove garlic (or ½ tsp garlic powder)
  • ¼ tsp sea salt
  • 1 tsp honey or other sweetener
  • 1 tsp lemon or lime juice (if you want a less sweet taste)


Place nuts in a blender and whiz until powdery.

[Note: If using powdered peanut butter, just place all ingredients in the blender at one time.]

Add all other ingredients and whiz until smooth. You may need to stop and scrape down sides with a spatula.

Check consistency. Sauce should be quite thin and pour easily. Add more non-dairy milk or some water as needed, a teaspoon at a time, to achieve desired consistency.


Use as a dip for celery or jicama sticks or dribble a tablespoon or so over steamed veggies or baked potato.

Note: Store unused sauce in the refrigerator (tightly covered container) for 7-10 days or freeze. When thawed, stir well and add more water or non-dairy milk, a teaspoon at a time as needed, to obtain desired consistency.

*An ounce of dry-roasted peanuts contains 164 calories, 6.6 grams of protein, 6 grams of carbohydrates, including 2.2 grams of fiber, and 13.9 grams of fat, including 1.9 grams of saturated fat. Estimates are that raw or dry-roasted peanuts contain 19 percent of the daily value for niacin and 9-11 percent of the daily value of Vitamin E.