By Team Dirty
Feb 3, 2023,
Most people don’t get excited at the idea of a side of veggies and typically either skip them or just heat up a boring frozen medley with a pinch of salt. Maybe we’re all traumatized by middle school lunches…shudder…or maybe we just never learned how easy and delicious mixed veggies could be.
We’ve got a recipe for Easy Oil-Free Sautéed Vegetables full of perfectly cooked, savory veggies that are seasoned to perfection and quick to put together. You’ll love it so much that it’ll be the first thing you plan for dinner.
Easy Oil-Free Sautéed Vegetables ingredients
Soy sauce and coconut aminos: while similar in flavor, we mix these because we like the way the subtle sweetness of the coconut aminos balances the savory depth of the soy sauce.
Lemon and lime juice: citrus adds just the right amount of bright, fresh notes to your veggies.
Dried herbs: a delightful mix of basil, thyme, and rosemary add more fresh green flavor and help the veggies sing.
Veggies: our mix of onions, bell peppers, broccoli, mushrooms, and kale is a sure crowd-pleaser. Even better, these veggies are easy to substitute. Tips on that below.
Let’s sauté without oil, baby!
This dish comes together fast, so prep all your ingredients before getting started.
In addition to slicing and chopping the veggies, whisk all the seasoning ingredients together in a small bowl, and you’re ready to sauté your way to dinner bliss.
Choose a large skillet with a tight-fitting lid and heat (without the lid) on medium until warm. Add the onion and bell pepper and cook, stirring often, until they begin to soften, about three minutes. If things start to stick, add a splash of water. If this is your first time sautéing without oil, we dive into the reasons behind a whole food plant based diet without oil here.
Next, add the broccoli and mushrooms to the pan and cook for a couple more minutes until the mushrooms begin to release moisture.
Pour in the seasoning mixture and pop on the lid. Allow to steam for about four minutes or until the broccoli is crisp-tender. Remove the lid (set aside), and add the kale. Sauté for three to four more minutes or until the kale is wilted and everything is hot and easily pierced with a fork.
Plate up your Easy Oil-Free Sautéed Vegetables and prepare to fall in love.
This recipe makes about four cups, enough to serve three to four people as a side. If you have any leftovers, store them in an airtight container in the fridge for up to five days.
- 1 tablespoon water
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon coconut aminos
- 1 tablespoon lemon juice
- 1 tablespoon lime juice
- ½ teaspoon dried basil
- ½ teaspoon dried thyme
- ¼ teaspoon dried rosemary crushed
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper (10 turns)
- ¼ teaspoon salt
- ½ cup yellow onion sliced (2.8 oz)
- 1 cup bell pepper (any color) thinly sliced (5.3 oz)
- 4 cups broccoli cut into florets (10.6 oz)
- 2 cups mushrooms (any variety) sliced about 1/2" thick (4.9 oz)
- 1 cup kale (any variety) kale (any variety) (1.3 oz)
- In a small bowl, whisk together all of the Seasoning ingredients and set aside.
- Heat a skillet over medium heat for 2 minutes. Add the onion and bell pepper and sauté for 3 minutes, stirring often and adding a splash of water if they begin to stick.
- Add the broccoli and mushrooms and cook for about 2 minutes, stirring occasionally, until the mushrooms begin to release their moisture.
- Pour the Seasoning mixture over the veggies and place a lid on the skillet. Cook for 3-4 minutes until the broccoli is crisp tender. Remove the lid, add the kale and sauté (without a lid), stirring often, for 3-4 minutes, until the kale is wilted and tender and everything is nice and hot.
- Serve & enjoy!
One of the best things about the Easy Oil-Free Sautéed Vegetables is its flexibility. Use the recipe as a guide and switch things up as you like. It’s a fantastic way to use garden produce or random odds and ends from a co-op box. You’ll feel like a recipe Wizard as you create delightful medlies.
Dried herbs: most other varieties of herbs can be substituted successfully, so go crazy. If you want to use fresh herbs, go for it! They’re more subtle in flavor, so start with about a teaspoon and add more to taste.
Onion and bell pepper: swap these with heartier veggies that take a bit longer to cook like potatoes or carrots. Other alliums like garlic, shallots, or leeks work well.
Broccoli and mushrooms: more tender veggies like zucchini, eggplant, cauliflower, or squash are good options.
Kale: most other greens will work here. Some options include spinach, collards, chard, mustard greens, or dandelion greens.
Your Easy Oil-Free Sautéed Vegetables will play well with most dishes, but we think these recipes are especially yummy:
- Oil-Free Crispy Tofu Nuggets
- BBQ Pulled Jackfruit sandwiches
- Cauliflower Potato Mash
- Baked Tofu
- Instant Pot Nutty Herb Rice
Have you used this medley to bring humble mixed veggies out of the shadows? Let us know in the comments below. May your veggies always be crave-worthy.
Take this recipe up another notch with Plant Fueled Life
“This meal plan made me fall in love with black/purple rice. The veggie medley and rice bowl was my fave meal…”Plant Fueled Life member
“Delicious!! A wonderful medley of flavors and textures. True comfort food.”Plant Fueled Life member
“The hubs rated this one as one of the top 3. not sure which the other two were, but we loved this one!”Plant Fueled Life member
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