The following is a sauce based on the Southeast asian cooking tradition which has become a source of inspiration for me through the Bangladeshi community in my neighborhood.
- a few onions, chopped
- a few garlic cloves, chopped
- optionally some chilis, chopped
- some turmeric, peeled and sliced fine, or turmeric powder
- a quart of vegetable broth.
- a cup of split chick peas (chana dal)
- your favorite green leafy vegetable: spinach, malabar spinach (poi leaves), callaloo, chard, you name it.
- Start to stir fry the onions, with the cut-up chilis dry, until they start to caramelize (about 4 mins), and then add some tablespoons of veggie broth.
- add in the garlic and the turmeric, let it simmer for about 5 mins
- add the remaining vegetable broth, bring to a slow boil
- add the dal and let it simmer for 45 minutes
- blend this mixture with an immersion blender
- add in your green leafies and let it simmer until the vegetables are soft. Note: alternatively, you can cook the green leafies on the side and add them cooked. This may be necessary with things like callaloo where you have to cook the stems longer than the leaves.
Overall, the whole secret of cooking without added Sugar, Oil or Salt is to use the natural flavors, including various herbs and spices, and soon you will find that everything tastes better and more natural.