Delicious and Healthy Vegan & Oil-Free Recipes for Every Meal

Today we tried to share what people today would want to eat, regardless of whether they consider it as a healthier option or a more ecological, plant-based diet. Oils are eliminated completely in vegan diets which have become popular in recent years as a way of avoiding any products of animal origin, however, some people avoid use of oils due to health risks or certain dietary restrictions. Vegetarian meals which exclude oil are as tasty, as filling, and as satisfying as their non-vegetarian counterparts, and have the additional advantage of being less calorific, a boon in a world where heart dangers loom large.

Here you are going to learn about the advantages of not consuming oil in your vegan diet and also some tasty vegan recipes on how to cook a meal throughout the day. From breakfast pancakes to lunch bowls and filling dinners, you’ll find delicious and healthy meals that always taste great and take little time.

Benefits of an Oil-Free Vegan Diet

But now let me explain some advantages of no-oil approach before you explore the recipes of vegan cuisine.

1. Heart Health: Processed oils are well known to cause high cholesterol and heart diseases. The oil free diet plan means that less saturated fats in the body, which minimizes the chances of vulnerability to heart diseases.
2. Weight Management: Fats such as oil is energy dense and moderation is key since using a little often can turn into a lot. Excluding oil from your meals also reduces calorie consumption without compromising the health benefits needed to achieve weight loss or merely maintaining a healthy weight.
3. Reduced Inflammation: A few researches recommend avoiding oils in the diet, or at least limiting omega six oil which is believed to increase inflammation, which is associated with chronic diseases like arthritis and heart disease.
4. Improved Digestion: Foods that are fiber-full, and from whole sources like vegetables, grains and legumes are best in improving digestion. Foods that are prepared without oil are usually less stressing to the body and keep the stomach healthy.

Well, now that you know the importance of oil-free vegan recipes, let move towards the one you’ve been waiting for.

Breakfast: Fluffy Oil-Free Vegan Pancakes

Who says that tasty pancakes have to contain butter and oil, lots of butter and oil? These are easy and simple vegan oil free pancakes that that are soft in texture and very tasteful. It is best for breakfast or even brunch over the weekends.

Ingredients:

• 1 cup whole wheat flour
• 1 tbsp baking powder
• 1 tbsp maple syrup
• 1 1/4 cups unsweetened almond milk (or any plant based milk)
• 1 tsp vanilla extract
• 1 tbsp ground flaxseed + 3 tbsp water (flax egg).
• 1/2 tsp cinnamon (optional)

Instructions:

1. To prepare sauce, in a side dish grind flaxseed and add some water to it; leave it for about 5 minutes to thicken.
2. Then involving a large bowl, sift the all purpose flour, baking powder and cinnamon if using in a dry bowl.
3. Pour the almond milk, vanilla extract, maple syrup and flax-egg into the dry ingredients. Stir until combined. Be careful not to overmix.
4. It is best to warm and graded flat-surface pan commonly referred to as nonstick pan. Pour 1/4 cup of it to scoop the batter and spread it on the pan. Approximately 2-3 min or till fork indents are formed and the surface of a pancake shatters and bubbles appear on top, flip it over and further cook for 2 minutes.
5. Enjoy it hot and fresh with a fruit salad, a sprinkle of maple syrup or your desert preparation of choice.

Lunch: Oil-Free Quinoa & Chickpea Salad

The cooked quinoa and chickpea recipe is ideal for a lunch meal or as a light dinner. With this meat loaded with protein, fiber and taste, is a great meal that is very lovely whenever taken, and this takes a very short time to prepare.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15oz) of chickpeas, and the can should be drained and rinsed.
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup fresh parsley and chop it
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp maple syrup
• Salt and pepper to taste

Instructions:

1. In a large bowl mix the cooked quinoa, chickpeas, chopped cucumber, pepper, and parsley with a spoon.
2. In a small bowl, combine the lemon juice, Dijon mustard, maple syrup, salt and pepper in a small bowl.
3. Then, pour this dressing over the salad and lightly mix allowing the dressing to coat the salad. Taste the food and add more seasoning if it’s needed.
4. The crunchy fries must be consumed straight away or else it can be stored in the refrigerator for 3 days.

Dinner: Oil-Free Vegan Lentil Soup

This lentil soup is a delicious and easy to prepare, in addition, it is healthy and perfect to warm your stomach for a chilly night. It’s filled with protein, fiber and lots of vegetables which is the best meal for cold nights.

Ingredients:

• 1/2 cup green lentils or 1/2 cup brown lentils – rinsed
• 1 onion, diced
• 3 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can (15 oz) diced tomatoes
• 4 cups vegetable broth with low amount of sodium
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup of fresh Coriander or parsley for garnishing.

Instructions:

1. Then, in a lug pot over medium heat, stir in onion, garlic, carrots, and celery with a little amount of water or vegetable broth until they softened, it’ll take approximately 5-7 minutes.
2. Lastly, add the cumin, turmeric, smoked paprika, salt and pepper. Stir for mixing and continue to cook for the next 2 minutes of the cooking process.
3. Next, put into the saucepan lentils, diced tomatoes and vegetable broth. Boil to a hard boil, then add water and let it remain on low heat until the lentils are tender, which will take about 25- 30 minutes.
4. Add fresh seasonings (if you desire) and season the food to your desired level.
5. Best served warm and perfect to accompany whole grain bread or a simple side salad.

Snack: Oil-Free Vegan Hummus

Hummus is a traditional Middle Eastern vegan dish, though a lot of the recipes involve using oil. This silences the oil and yet it gives you all the creaminess that you need in the meal. Ideal for use as a dip for the vegetables, or a spread for sandwiches.

Ingredients:

• 1 can, 15 ounces chickpeas, washed
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 garlic clove, minced
• 1/2 tsp cumin
• 2-4 tbsp water should be used in case the dough is too stiff.
• Salt to taste

Instructions:

1. Place this mixture: chickpeas, tahini, lemon juice and zest, garlic, cumin, salt in the food processor. Blend until smooth.
2. Stir in water gradually, starting with one tablespoon and continue adding until you get the right consistency.
3. Best served with sliced vegetables or fruits, pita breads, or crackers.

Dessert: Oil-Free Vegan Chocolate Banana Ice Cream

Feel like having some sweets but don’t want to gain additional pounds? This chocolate banana ice cream is yet another oil-free, dairy-free dessert sweetened with only bananas naturally.

Ingredients:

• 3 bananas that are ripe enough peeled and frozen with the slices.
• 2 tbsp cocoa powder
• 1 tsp vanilla extract
• Optionally, you can add 1 – 2 tbsp of plant based milk for creaminess.

Instructions:

1. Peel and slice the bananas and put them into a freezer bag to be frozen for at least two hours until they become really hard, then put the frozen banana slices into the blender or processor.
2. Add the cocoa powder and also vanilla essence into the bowl. Process until smooth, using the scraper as often as required.
3. If it is stiff then pour a little plant based milk in order to make it whiz.
4. It is best served immediately as soft serve but can also be frozen to get more solid consistency.

Conclusion: Deliciously Healthy Without the Oil

This article just goes to ensure that it is possible to stick to a vegan diet and avoid the use of oil and still enjoy delicious meals. From these recipes it is apparent that tasty, healthy foods can be prepared in their nutrient dense glory without the inclusion of extra fats. In ways that may or may not be conventional, have oil-free vegan recipes been prepared for you to enjoy at any time of the day – from a delicious stack of pancakes for breakfast, a crisp salad for lunch, a healthy soup for dinner, or even a tasty treat after a long day of work.