satay

I love recipes that are versatile and I think this healthy Satay Sauce is just that. Like all of my recipes it is very simple to make and I really love the delicate balance of Asian flavours which are perfect for both a light summer-time meal and a warming winter meal.

This healthy satay sauce swaps out peanuts for creamy cashews, creating a deliciously rich and nutty sauce that pairs perfectly with grilled meats, veggies, or even rice paper rolls. It’s quick to make and packed with fresh flavours from ginger, garlic, and lemongrass. It’s perfect for those with allergies to peanuts.

Health benefits

I like to make this with cashew nuts. Cashews bring healthy fats, protein, and essential vitamins to the table, while the ginger, garlic, and lemongrass support digestion and boost immune health. Coconut milk adds creaminess without dairy, making this satay sauce lighter but still rich and satisfying.

My Satay recipe is of the whole food kind, unlike many of the store bought ‘simmer’ style sauces. These processed sauces are nowhere near as tasty and contain dangerous additives and massive amounts of sodium and sugar (about half a cup of the sweet stuff in most jars I looked at). Two of the concerning additives I came across repeatedly are Caramel 1, which according to Additive Alert by Julie Eady, is linked to ‘gastrointestinal problems and hypersensitivity’ and 407 which is ‘a suspected carcinogen, linked to ulcerative colitis, damaging to the immune system and there is a concern re- birth defects.’ They also warn ‘do not give to infants and young children.’

So let’s just nourish our bodies every which way and make our own with this fast, simple recipe!

Ingredients

Made with simple, whole food ingredients like cashews, coconut milk, garlic, ginger, lemongrass, and tamari, this sauce is naturally gluten-free and adaptable to different tastes and dietary preferences.

How to make peanut-free satay sauce

To make this satay sauce recipe, pulse the toasted cashews in a food processor or high speed blender, then add the onion, garlic, ginger, and lemongrass to make a rough paste. Cook this mixture in coconut oil until softened, then stir in the coconut milk, chopped cashews, and other seasonings. Simmer until the sauce thickens, then adjust the flavours to taste.

Serving suggestions and how to store

Serve this satay sauce drizzled over grilled meat (chicken satay anyone?) as a dipping sauce for fresh spring rolls, paired with steamed veggies or mixed through stir-fries or noodles. Leftovers can be stored in an airtight container in the fridge for up to a week, or frozen for future use.

Vary healthy satay sauce to suit

For a vegetarian option, serve this sauce with Gado Gado-style veggies and boiled eggs. For a vegan twist, pair it with tempeh and vegetables. You can also thin it out with more coconut milk for a lighter sauce or spice it up with extra chilli for added heat.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Print Recipe

5 from 1 vote

Healthy Satay Sauce (sans peanuts)

This is a quick, easy and delicious version of the classic, made with cashews rather than peanuts. 

Prep Time20 minutes mins

Cook Time15 minutes mins

Total Time35 minutes mins

Course: Main Course

Cuisine: Asian

Servings: 1 cups

Ingredients

• 100 g raw cashew nuts (⅔ cup) lightly toasted
• 1 red onion/s -peeled and halved
• 2 clove/s garlic -crushed or finely diced
• 1 tsp ginger root -peeled
• 2 stalk/s lemongrass -inner core only
• 1 tbsp coconut oil (or ghee or butter)
• 125 ml canned coconut milk (½ cup)
• 1 tbsp rice malt syrup (optional)
• 1 red chilli/s -finely diced  (optional)
• 1 tbsp tamari
• ½ lime/s -juice

Instructions

• In a food processor, pulse the cashews until they are just chopped (I like a bit of texture or the Satay will be too creamy). Set aside.
• Now add the red onion, garlic, ginger and lemongrass to the processor and process to a rough paste (if you don't have a processor you can finely grate them or pound in a mortar and pestle).
• Over a low heat, melt your fat and add the onion mix. Saute for a few minutes until the onion starts to soften.
• Then add the chopped cashews, coconut milk, optional chili, sweetener and 125ml (1/2 cup of water).
• Simmer for 5-10 minutes or until the sauce thickens.
• Stir in the tamari and lime juice and taste it. Adjust the heat (chilli), saltiness (tamari), sweetness (rice syrup or coconut sugar) and sour flavours (lime juice) to your taste, if necessary.
• Delicious served one of the ways below and with lime cheeks and fresh coriander leaves.

Traditional

• Thin the sauce with water or more coconut milk and drizzle it over satay sticks

Vegetarian

• Indonesian Gado Gado style is a quick, healthy summertime meal (as pictured). I use a mix of steamed and raw vegetables and boiled eggs. Here we have raw red cabbage, celery, cucumber, and capsicum. Steamed cauliflower, broccoli, asparagus (I'd usually add green beans too). The nice thing about eating this way is that the whole family can share and pick and choose what they want

Vegan

• This is delicious served with vegetables (as above) and tempeh

Wraps or rice paper rolls

• Grill some meat, toss with the satay sauce and wrap in mountain bread or rice paper rolls with lots of  julienned vegetables

Lettuce cups

• Grill some meat, toss with the satay sauce and serve with salad, Asian herbs, and vegetables in whole cos or iceberg lettuce cups

Store

• Store in an airtight container in the fridge.
• Can also be frozen.

Make-ahead

• Re-heat in a pot over a low heat until just hot.

Notes

Cashew-free

Sub with peanuts.

Nut-free

Sub toasted sunflower seeds and 1 tablespoon of tahini.

Low-fructose

Use rice malt syrup as your sweetener.

Soy-free

Replace the tahini with liquid or coconut aminos.

No-spice (heat)

Leave out the chilli (and ginger if really sensitive).