Clean and Easy Oil-Free Veggies

Updated: Apr 16

Recipe by Sarah Ottino (@veganrecipesandvibes)

Yield: 4 servings | Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes

Everyone knows that veggies are super healthy for us, but the problem is that half the time we're drenching them in oils, fats, and unhealthy dressings. So I've been experimenting with some oil-free recipes in order to cut down on unnecessary calories and make some cleaner meals. Instead of oil, these veggies are cooked in broth which adds some nice flavor and helps prevent them from sticking to the pan too much. Though, the key to this recipe (and most oil-free recipes) is a really good non-stick pan.


Enjoy these oil-free veggies as a side dish, on top of rice, or mixed in with some pasta. Let me know your thoughts in the comments!


Ingredients:

  • 1/3 cup of vegetable broth + more if needed

  • 1/2 white onion, chopped

  • 2 cups of broccoli, chopped

  • 2 cups of cauliflower, chopped

  • 1 zucchini, sliced

  • 3 garlic cloves, minced

  • 1 can of chickpeas

  • 1 tbsp dried oregano

  • 1 tbsp dried basil

  • Salt and pepper to taste

Directions:

  • Heat a large pot or pan on the stove over medium heat.

  • Add in your onion, broccoli, cauliflower, and zucchini.

  • Cook in the dry pan, stirring occasionally, for 3-4 minutes to pan-fry them.

  • Add in 1/4 cup of the vegetable broth, then cover. Scrape the bottom of the pan to remove any bits that may have stuck.

  • Cook, covered, for 10 minutes until the veggies become tender.

  • Remove the lid and add in the garlic, chickpeas, and spices.

  • Cook for another 3-4 minutes or until all the veggies are tender and heated through. If the veggies begin to stick, add a splash of vegetable broth.

  • Remove from heat and serve immediately.

Tips and Tricks:

  • Store the cooked veggies in an air-tight container in the fridge for up to 2 days. Though you probably won't have any leftovers they are so good!

Nutrition & Servings: (calculated by MyFitnessPal)

  • Servings: 4

  • Calories: 136

  • Total Fat: 2g

  • Carbs: 26g

  • Protein: 7g

^ Nutrition facts include the ingredients listed above. Nutrition facts may change slightly if different quantities of ingredients are used or added.



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