Being able to whip up a quick white sauce is an incredibly useful and basic cooking skill. But there might be occasions when you want something even faster that’s less hassle and slightly healthier. This easy white sauce recipe is simple and can be made in a matter of seconds — and it contains no butter or flour.

Step 1: Heat water in a kettle to 90 degrees centigrade and pour about a cup into a Vitamix container.

Step 2: Rinse a can or pack of cannelloni beans with the remaining hot water and add to the Vitamix container.

Step 3: Add some chunks of cheddar cheese.

Step 4: Blend.

Add some nutmeg and season it with salt and pepper to taste. Briefly blend on a low speed just to mix the seasoning in.

Your easy white sauce is ready to serve.

Alternatively, you can create a black sauce using black beans. Or a spicy kidney bean based sauce spiced with chilli and paprika. To retain the texture of the beans, add half of the beans at the end, and blend on a low speed. (Vegans can replace cheese with Marigold Engevita Nutritional Yeast Flakes, which has a natural, cheese-like flavour.)

For convenience, it’s possible to prepare the sauce earlier in the day, leave it in the fridge, and heat it up later. This ‘light’ and easy white sauce works great for cauliflower cheese, with mash and a fried egg. Or as the white sauce base to add fried onion, mushrooms and bacon and serve with pasta.