Low Iodine Vegan Mango Sauce
Bright, tropical, and just a little bit spicy, this silky mango sauce is the kind of condiment that makes everything it touches taste more exciting. Managing iodine intake often means scrutinizing every label for hidden additives, dairy, or processed ingredients — this sauce sidesteps all of that with a short, clean list of whole-food ingredients. Fresh or frozen mango forms the sweet, fruity base, while lime juice, ginger, and a whisper of turmeric layer in warmth and complexity without any iodine-containing culprits. A touch of maple syrup rounds out the flavor naturally, and the optional cayenne gives it a gentle kick if you're in the mood. The straining step is what takes it from good to genuinely restaurant-worthy — smooth, glossy, and pourable every time. Serve it warm over roasted vegetables or grain bowls, or let it cool and spoon it over fruit for something a little more dessert-like. It keeps well in the fridge, so making a batch ahead is absolutely worth it.
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Learn more →Ingredients
6 servings
- 2 cups mango, fresh or thawed frozen, roughly chopped
- ¼ cup water
- 2 tbsp fresh lime juice
- 1 tbsp maple syrup
- 1 tsp fresh ginger, finely grated
- ¼ tsp ground turmeric
- 1 pinch salt
- 1 pinch cayenne pepper (optional)
Instructions
- 1
Combine the mango, water, lime juice, maple syrup, ginger, turmeric, salt, and cayenne (if using) in a small saucepan over medium heat. Cook, stirring occasionally, until the mango is very soft and the mixture is steaming, about 6–8 minutes.
- 2
Transfer the mixture to a blender (or use an immersion blender directly in the saucepan) and blend until completely smooth, about 30–45 seconds.
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