Sauteing Vegetables without Oil: A Delicious and Easy Recipe

Video how to saute vegetables without oil

Most people aren’t thrilled about having a side of veggies and often resort to either skipping them or settling for a bland, frozen mix with a pinch of salt. Maybe we all have traumatic memories of middle school lunches… shudder… or perhaps we just never discovered how simple and tasty mixed vegetables can actually be.

Introducing our recipe for Simple and Oil-Free Sauteed Vegetables. This dish features perfectly cooked, savory veggies that are seasoned to perfection and incredibly quick to prepare. Once you try it, you’ll be hooked and it’ll become a dinner staple.

The Ingredients for Simple Oil-Free Sauteed Vegetables

  • Soy sauce and coconut aminos: We combine these two ingredients because we love how the slight sweetness of the coconut aminos balances out the savory richness of the soy sauce.
  • Lemon and lime juice: Citrus adds a refreshing and vibrant touch to the vegetables.
  • Dried herbs: A delightful blend of basil, thyme, and rosemary adds a burst of fresh green flavor, elevating the taste of the veggies.
  • Assorted veggies: Our mix includes onions, bell peppers, broccoli, mushrooms, and kale, which is sure to please any crowd. The best part is that these veggies are easily replaceable. We’ll share some tips below.

Let’s Saute without Oil, Shall We?

This recipe comes together quickly, so make sure to prep all your ingredients before you begin.

  1. Slice and chop the veggies as desired.
  2. Whisk all the seasoning ingredients together in a small bowl.
  3. Grab a large skillet with a tight-fitting lid and heat it on medium without the lid.
  4. Add the onions and bell peppers to the skillet, stirring often until they start to soften. If anything starts sticking, pour in a splash of water. If you’re new to sauteing without oil and want to know why we avoid it, learn more by clicking here.
See also  Fresh Express Saute Kit

learn how to cook saute vegetables without any olive oil

  1. Next, add the broccoli and mushrooms to the pan and cook for a couple more minutes until the mushrooms begin to release their moisture.
  2. Pour in the seasoning mixture and cover the skillet with the lid. Allow it to steam for approximately four minutes or until the broccoli reaches a crisp-tender consistency.
  3. Remove the lid and add the kale. Sauté for an additional three to four minutes or until the kale is wilted, and everything is hot and easily pierced with a fork.

how to saute vegetables without oil

  1. Plate up your wonderful creation of Simple and Oil-Free Sauteed Vegetables and prepare to fall in love.

This recipe yields about four cups of deliciousness, which is enough to serve as a side for three to four people. If you have any leftovers, store them in an airtight container in the fridge for up to five days.

Tips for Substitutions

One of the best features of the Simple Oil-Free Sauteed Vegetables is its flexibility. Use the recipe as a guide, and feel free to switch things up according to your preferences. It’s an excellent way to utilize garden produce or use up odds and ends from a co-op box. Prepare to feel like a recipe wizard as you concoct delightful medleys.

  • Dried herbs: You can successfully substitute most other varieties of herbs, so let your creativity run wild. If you prefer fresh herbs, go ahead! Just remember that their flavor is more subtle, so start with approximately a teaspoon and adjust to taste.
  • Onions and bell peppers: Swap these with heartier vegetables that require a longer cooking time, such as potatoes or carrots. Other alliums like garlic, shallots, or leeks will also work well.
  • Broccoli and mushrooms: If you prefer more delicate veggies, consider using zucchini, eggplant, cauliflower, or squash.
  • Kale: Almost any other type of leafy green will work in this recipe. You can experiment with spinach, collards, chard, mustard greens, or dandelion greens.
See also  How to Saute Onions for Family Cuisine

Serving Suggestions

The Simple Oil-Free Sauteed Vegetables can complement a wide range of dishes, but we’ve handpicked a few recipes that we think pair exceptionally well:

  • Oil-Free Crispy Tofu Nuggets
  • BBQ Pulled Jackfruit Sandwiches
  • Cauliflower Potato Mash
  • Baked Tofu
  • Instant Pot Nutty Herb Rice

Have you tried using this medley to bring humble mixed veggies out of the shadows? Let us know in the comments below. We hope your veggies always turn out irresistibly delicious.

Team Dirty

Take this Recipe to the Next Level with Plant Fueled Life

Experience the delightful journey of the Earth Mama plant-based meal plan.

“This meal plan made me fall in love with black/purple rice. The veggie medley and rice bowl was my favorite meal…”
-Plant Fueled Life member

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“Delicious!! A wonderful medley of flavors and textures. True comfort food.”
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“The hubs rated this one as one of the top 3. Not sure which the other two were, but we loved this one!”
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