Why You’ll Love This Recipe
This sauce is a beautiful balance of creamy, tangy, and salty. It’s entirely plant-based, made without dairy or oil, and yet delivers a luxurious texture and taste. It’s quick to whip up in a blender, perfect for meal prep, and works with a variety of dishes. If you love Mediterranean flavors—think olives, garlic, and lemon—you’ll find yourself coming back to this sauce again and again.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Raw cashews (soaked) or silken tofu
- Water or unsweetened plant-based milk
- Garlic, minced or grated
- Lemon juice
- Nutritional yeast
- Dijon mustard (optional)
- Salt and black pepper
- Kalamata or green olives, pitted and chopped
- Fresh parsley or basil (optional, for garnish)
Directions
- Soak the cashews (if using): Place raw cashews in hot water and soak for 15–20 minutes. Drain before using. Skip this step if using silken tofu.
- Blend the base: In a blender, combine cashews or tofu, water or plant milk, garlic, lemon juice, nutritional yeast, Dijon mustard (if using), salt, and pepper. Blend until completely smooth and creamy.
- Stir in olives: Transfer the sauce to a bowl and fold in the chopped olives. For a smoother sauce, pulse briefly in the blender until olives are slightly broken down but not fully blended.
- Adjust seasoning: Taste and adjust with more lemon juice, salt, or pepper as needed.
- Serve or store: Use immediately or refrigerate until ready to use. Garnish with chopped fresh herbs if desired.
Servings and timing
Servings: About 1 ½ cups (serves 4–6)
Prep Time: 5 minutes
Soak Time (if using cashews): 15–20 minutes
Total Time: 20–25 minutes
Variations
- Use green olives for a brighter, sharper flavor.
- Add sun-dried tomatoes or roasted red peppers for extra Mediterranean flair.
- Blend in fresh basil or oregano for an herby twist.
- Add a pinch of crushed red pepper flakes for mild heat.
- Use white beans for a lower-fat, protein-rich alternative to cashews.
Storage/Reheating
Store the sauce in an airtight container in the refrigerator for up to 5 days. It will thicken as it sits; simply add a splash of water or plant milk and stir to reach your desired consistency. This sauce is not recommended for freezing due to texture changes upon thawing.
FAQs
Can I use silken tofu instead of cashews?
Yes, silken tofu makes an excellent nut-free option and creates a creamy texture without the need for soaking.
What kind of olives work best?
Kalamata olives are ideal for their rich, briny flavor, but green or a mix of both can also be used.
Is this sauce oil-free?
Yes, this recipe contains no added oils, relying on whole-food fats like cashews or tofu for creaminess.
Can I make this sauce spicy?
Absolutely. Add crushed red pepper flakes, a dash of hot sauce, or a pinch of cayenne.
How can I use this sauce?
It’s great over pasta, roasted veggies, grain bowls, baked potatoes, or as a spread in wraps and sandwiches.
Can I make this without nutritional yeast?
Yes, but nutritional yeast adds a savory, cheesy note. You can omit it or add a touch of miso paste for umami.
How do I make this lower in sodium?
Use fewer olives and rinse them well, and limit added salt. You can also use low-sodium plant milk.
Can I serve this sauce warm?
Yes. Gently heat it on the stove over low heat, stirring frequently. Avoid boiling, especially if using tofu.
Can I use roasted cashews?
Raw cashews are best for a neutral flavor and creamy texture. Roasted cashews may make the sauce taste too rich or nutty.
Will the sauce separate in the fridge?
It may thicken, but it shouldn’t separate. Just stir well and add a bit of liquid before serving if needed.
Conclusion
Vegan Creamy Mediterranean Olive Sauce is a versatile and flavor-packed sauce that brings together creaminess and bold Mediterranean flair without any dairy or oil. Whether you’re drizzling it over pasta, dolloping it on veggies, or spreading it into wraps, this sauce adds a deliciously briny, tangy richness to any dish. Wholesome, easy, and satisfying—it’s a must-try for any plant-based kitchen.
PrintVegan Creamy Mediterranean Olive Sauce
Vegan Creamy Mediterranean Olive Sauce is a dairy-free, oil-free sauce made with cashews or tofu, olives, garlic, and lemon for a briny, tangy, and creamy flavor. Perfect for pasta, roasted vegetables, grain bowls, or as a spread for wraps and sandwiches.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 20–25 minutes
- Yield: 1 1/2 cups (4–6 servings)
- Category: Condiment, Sauce
- Method: Blended
- Cuisine: Mediterranean-Inspired
- Diet: Vegan
Ingredients
- 1/2 cup raw cashews, soaked 15–20 minutes (or 1 cup silken tofu for nut-free)
- 1/2 cup water or unsweetened plant-based milk
- 2 garlic cloves, minced or grated
- 2 tbsp lemon juice
- 2 tbsp nutritional yeast
- 1 tsp Dijon mustard (optional)
- 1/2 tsp salt (adjust to taste)
- 1/4 tsp black pepper
- 1/3 cup Kalamata or green olives, pitted and chopped
- 2 tbsp fresh parsley or basil, chopped (optional garnish)
Instructions
Soak cashews in hot water for 15–20 minutes, then drain. Skip if using silken tofu.
- In a blender, combine cashews or tofu, water or plant milk, garlic, lemon juice, nutritional yeast, Dijon mustard, salt, and pepper. Blend until smooth and creamy.
- Transfer to a bowl and fold in chopped olives. For a smoother sauce, pulse briefly in the blender.
- Taste and adjust seasoning with more lemon, salt, or pepper as needed.
- Serve immediately or refrigerate. Garnish with fresh herbs if desired.
Notes
- Use green olives for a sharper flavor or mix varieties for balance.
- Blend in sun-dried tomatoes or roasted red peppers for added Mediterranean flavor.
- Fresh basil, parsley, or oregano add herby notes.
- Add red pepper flakes or cayenne for heat.
- White beans can replace cashews for a lower-fat option.
Nutrition
- Serving Size: 1/4 cup
- Calories: 110
- Sugar: 1g
- Sodium: 230mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 3g
- Cholesterol: 0mg
