Ten vegan mains and sides, from a chickpea tikka masala to potatoes that crisp without a drop of fat.
Eight of the ten use no oil at all. The other two just needed a one-line swap, water or broth in place of a splash of oil, which we’ve noted on each.
1. Easy Roasted Vegetables
One sheet pan holds a cup each of cubed butternut squash, zucchini, sweet peppers, sweet potato, mushrooms and baby red potatoes, tossed with chopped fresh herbs and two tablespoons of balsamic vinegar. Ten minutes of prep, thirty minutes at 475F, four servings.
Skip the quarter cup of olive oil and toss the vegetables in the balsamic vinegar plus a splash of vegetable broth instead, then roast on parchment paper so nothing sticks.
Get the recipe from Chew Out Loud.
2. Vegan Chickpea Tikka Masala
Two cans of chickpeas simmer in a sauce of tomato puree, garam masala, turmeric, coriander and one to one and a half cups of coconut milk, with the onion sauteed in a splash of water instead of oil. Fifty minutes total, four servings.
No oil in this one.
Get the recipe from Joyful Balance.
3. Vegan Chili Mac and Cheese
Twelve ounces of elbow pasta cook right in three cups of vegetable broth with a can each of kidney and black beans, fire-roasted tomatoes and a cup of corn, then get stirred with a cashew queso for the cheese layer. One hour ten minutes total, six servings.
No oil in this one, the onion and pepper sauté in a splash of water.
Get the recipe from Joyful Balance.
4. One-Pot Vegan Mac and Cheese
A box of chickpea elbow pasta gets boiled, drained and stirred right back in the same pot with a quarter cup of nutritional yeast and a half cup of pureed carrot for the color and body of a cheese sauce. Eight minutes, four servings.
No oil in this one.
Get the recipe from Strength and Sunshine.
5. Marry Me Chickpeas
Three cans of chickpeas simmer in a Tuscan sauce of sundried tomatoes, one and a half cups of coconut milk and a cup of vegetable broth, finished with vegan parmesan and fresh basil. Thirty minutes, four servings.
Swap the bit of olive oil the garlic and sundried tomatoes sauté in for a splash of the vegetable broth already in the recipe, it’s only in the pan for a minute before the liquid goes in anyway.
Get the recipe from The All Natural Vegan.
6. Refried Black Beans
A pound of dry black beans pressure-cooks with three cups of water, garlic powder, onion powder and a half teaspoon of Jamaican jerk seasoning, then gets mashed to the desired texture. Thirty minutes in the Instant Pot, eight servings.
No oil in this one.
Get the recipe from Baking Beauty.
7. No Oil Crispy Roasted Potatoes
Two pounds of parboiled potato chunks get shaken with a third cup of aquafaba, the liquid from a can of chickpeas, and three tablespoons of semolina before roasting at 450F. The starchy slurry crisps the outside without a drop of fat. One hour ten minutes, four servings.
No oil in this one.
Get the recipe from A Virtual Vegan.
8. Steamed Vegetable Salad Lunch Box
About 700 grams of a frozen broccoli, cauliflower, carrot and pea mix steams in one pot, then gets tossed with fifteen to twenty kalamata olives and a handful of raw pecans. Fifteen minutes, three servings.
No oil in this one.
Get the recipe from Refresh My Health.
9. Sauteed Spinach with Mushrooms and Vegetables
450 grams of frozen spinach cooks down in one skillet with 150 grams of porcini mushrooms, cauliflower and broccoli florets, thickened at the end with two to three teaspoons of tomato paste instead of any fat. Thirty minutes, four servings.
No oil in this one, the vegetables release their own water as they cook.
Get the recipe from Refresh My Health.
10. Vegan Beef and Broccoli
One bag of plant-based steak strips gets tossed with steamed broccoli in a sauce of coconut aminos, grated ginger and brown sugar, thickened with a cornstarch slurry. Thirty minutes, four servings over rice.
Cut the two tablespoons of sesame oil from the sauce, a teaspoon of toasted sesame seeds stirred in at the end gives the same nutty note without it.
Get the recipe from The VGN Way.
All ten recipes and photos are used with permission from their bloggers.
