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cooking vegetables without oil or butter recipe

2 Mins read

Deliciously Healthy: Oil and Butter-Free Vegetable Cooking Recipe

Are you looking for a healthier alternative to cooking vegetables without compromising on flavor? Look no further! In this recipe article, we’ll guide you through a simple yet mouthwatering method of preparing vegetables without using oil or butter. By omitting these high-fat ingredients, you can enjoy the natural goodness of vegetables while reducing your calorie intake. So, let’s dive into this oil and butter-free vegetable cooking adventure!


  • Assorted fresh vegetables of your choice (e.g., broccoli, carrots, bell peppers, zucchini)
  • Garlic cloves (minced)
  • Onion (finely chopped)
  • Low-sodium vegetable broth
  • Soy sauce or tamari
  • Salt and pepper (to taste)
  • Optional: Herbs and spices for added flavor (e.g., thyme, paprika)


  1. Begin by thoroughly washing and cutting the vegetables into bite-sized pieces.
  2. In a non-stick skillet or pan, add the minced garlic and finely chopped onion.
  3. Sauté the garlic and onion over medium heat until they become fragrant and slightly golden.
  4. Gradually pour in the low-sodium vegetable broth while stirring continuously.
  5. Add the assorted vegetables to the skillet and stir-fry them for a few minutes until they begin to soften.
  6. Drizzle soy sauce or tamari over the vegetables and season with salt and pepper according to your taste preference.
  7. Cover the skillet and let the vegetables cook on low heat for approximately 8-10 minutes, or until they reach your desired tenderness.
  8. If desired, sprinkle herbs and spices of your choice over the vegetables for added flavor.

How to Prepare:

  1. Gather all the required ingredients and utensils.
  2. Follow the step-by-step directions mentioned above, ensuring each step is thoroughly completed before moving to the next.
  3. Pay attention to the cooking time to achieve the perfect texture and taste.
  4. Serve the cooked vegetables immediately and enjoy their delectable flavors!

Preparation Time: The total preparation time for this oil and butter-free vegetable cooking recipe is approximately 30 minutes. This includes the time required for cutting vegetables, sautéing, and cooking them to perfection.

Servings: This recipe yields approximately 4 servings, making it ideal for a family meal or to enjoy leftovers.


  1. Can I use any vegetables in this recipe? Yes, you can choose your favorite vegetables or utilize what you have on hand. Just make sure to adjust the cooking time accordingly.
  2. Can I add oil or butter if I want more richness? While the recipe aims to be oil and butter-free, you can certainly customize it to your liking. However, keep in mind that adding oil or butter will change the intended health benefits.
  3. Can I use vegetable broth substitutes? If you prefer, you can use water or a low-sodium alternative, such as mushroom broth, as a substitute for vegetable broth.
  4. How do I prevent the vegetables from sticking to the pan? Using a non-stick skillet or applying a light cooking spray can help prevent the vegetables from sticking.
  5. Can I adjust the seasoning to my taste? Absolutely! Feel free to experiment with different herbs, spices, or seasoning blends to suit your personal preference.

Now you have a wonderful recipe for cooking vegetables without oil or butter. By following this method, you can create healthy and flavorful dishes that are kind to your waistline. This oil and butter-free vegetable cooking technique opens up a

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