Plant-based cooking has been gaining popularity in recent years and for good reason. Not only is it a sustainable way of eating, but it also provides numerous health benefits. By eliminating animal products and incorporating more fruits, vegetables, grains, and legumes into your diet, you can reduce your carbon footprint and improve your nutrient intake.
One trend that has emerged in plant-based cooking is the use of oil-free recipes. While oils can provide flavour and texture to dishes, they are also high in calories and can contribute to health issues like heart disease. Fortunately, there are many delicious plant-based recipes that can be cooked without oil, and here are a few you should try today.
Lentil Soup
Lentil soup is a hearty and nutritious dish that can be easily adapted to be oil-free.
- Start by sautéing onions and garlic in a small amount of vegetable broth or water.
- Add diced carrots, celery, and potatoes, and cook until the vegetables are tender.
- Then, add in red lentils and vegetable broth, and bring the mixture to a boil.
- Reduce the heat and let the soup simmer until the lentils are cooked through.
- Finish by seasoning with salt, pepper, and a squeeze of lemon juice.
Cauliflower Buffalo Wings
These Cauliflower Buffalo Wings are a crispy and spicy plant-based twist on the classic buffalo wings, perfect as a tasty appetizer or snack.
- Mix almond flour, plant-based milk, garlic powder, paprika, and salt in a bowl.
- Dip cauliflower florets into the batter and place them on a baking sheet.
- Bake at 450°F for 20-25 minutes until crispy and golden.
- Mix hot sauce, maple syrup, and apple cider vinegar in a separate bowl.
- Toss cauliflower in the hot sauce mixture until evenly coated.
- Serve with your favourite dipping sauce and enjoy!
Roasted Mushroom Steaks
Mushroom steaks are a great plant-based alternative to traditional meat steaks.
- To make them oil-free, use Asahi Kasei Frying Pan Foil, which is a silicone-coated aluminium foil that prevents food from sticking without the need for oil.
- Simply season portobello mushroom caps with salt, pepper, and your favourite herbs and spices, and roast them on the frying pan lined with the frying pan foil for 15-30 minutes on medium flame.
- Serve with roasted vegetables or a side salad for a delicious and satisfying meal.
Stir-Fried Veggies
- To make an oil-free stir-fry, start by heating a wok or non-stick skillet over high heat.
- Add sliced onions, garlic, and ginger, and cook for a minute or two until fragrant.
- Then, add in your favourite vegetables like broccoli, bell peppers, and snap peas, along with a splash of vegetable broth or water.
- Cook for a few minutes until the vegetables are tender-crisp.
- Finish by seasoning with soy sauce or tamari, and serve over brown rice or quinoa.
Benefits of incorporating more plant-based meals into your diet
Incorporating more plant-based meals into your diet can have many benefits beyond just reducing your carbon footprint. Plant-based diets have been linked to lower rates of heart disease, diabetes, and certain types of cancer. They can also help you maintain a healthy weight and improve your digestion. And with so many delicious and easy-to-make recipes available, there has never been a better time to try plant-based cooking.
Plant-based cooking is a sustainable and healthy way of eating, and oil-free recipes can help you reduce your calorie intake and improve your health even further. Try incorporating the above dishes into your meal rotation for a delicious and satisfying plant-based meal. And don’t be afraid to experiment with new ingredients and flavours to create your own oil-free recipes. Your taste buds and your body will thank you.
