Vegetable Stir fry without Oil

A go-to meal for Steve and me since our diet change a little over two years ago has been vegetable stir fry without oil. I had no idea you could do that. Back then as I started learning how to feed us, I came across recipes that used vegetable broth or water to keep food from sticking to the pan. The combination of that and our Scanpans (see this post). allowed us to stir fry without using oil.

For Steve and my evening meal stir fry, this is my recipe:

3 cups diced onion

2 cups chopped kale

Several diced garlic cloves

1 diced chipotle pepper (from a can)

Whatever other vegetables are getting too old for salads. Often we have tomato in our stir fry.

Although this looks like an enormous pan full for two people, it has very few calories and cooks way, way down.

About an hour before we eat, I start the stir fry. I set my electric, ceramic cooktop burner to 2, put the pan on it. I stir it and flatten the vegetables out in the pan every ten minutes or so.

We eat our stir fry in Xtreme Wellness tortillas. We discovered these tortillas, which come in several flavors, and were delighted with their low-fat content/no cholesterol content. They are expensive, but our grocery store regularly has them for about 1/2 their normal price. They freeze well so we stock up on a sale week.

“But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible” (Matthew 19:26).

22 thoughts on “Vegetable Stir fry without Oil”

      1. I made this for breakfast this morning. It was yummy and filling (I added “refried” beans that I had made without oil). I used fresh spinach in place of kale, because I had it on hand, onions, tomatoes, leftover zucchini and frozen corn. I put a little water in the pan first, and added a sprinkling of Vegan Chicken Flavored Broth Base and Seasoning, which has no fat, but does have sodium. It gave everything such a pleasant flavor. Wrapped it all in a very large tortilla, and I’ve already eaten half. I’ll serve my husband the other half for lunch. Thank you, Teri, for the inspiration this morning! I needed it.

        1. You inspired me, Kathryn. I haven’t seen the Vegan Chicken Flavored Broth Base and Seasoning, although Steve is supposed to stay low on the sodium, too, so we are careful of that.

        2. I’ve made my own vegetable broth using my instant pot. It’s quick and easy and I can control the flavoring and sodium. I then freeze it in small portions (silicone muffin cups are great for this – they hold about 1/4 cup) so I can grab a measured amount when to thaw I’m ready to use it.

  1. Thank you for posting a healthy recipe. We love stir fry meals! You two are inspiring with your healthy eating! Please more recipes cause we need them!

  2. Do you ever add salsa? I am wondering if there are any salsas that would fit in with your eating plan.

  3. Hi Terry,

    I just bought my first scanpan set thanks to your recommendation. Right now Williams Sonoma has the classic two pan set for $99 with free shipping. It seemed like a decent price, comparatively. I didn’t have to have another angiogram this year, so I think I’m on the right track. I remember you and your family fondly in my prayers, and I’m still very grateful for the encouragement you gave me when I was so frightened of the stent procedure.

    All the best,

    Jen

  4. Hi Teri,
    Thank you for the encouraging healthy stir fry recipe. Being on the Daniel fast currently, and possibly make it a permanent way of eating, this looks great! Can I ask what you use to season the vegetables? Or do you eat them plain?
    Thanks again.

    1. We don’t season the stir fry while cooking except for the chipotle peppers. For eating, I like Mrs. Dash on mine, and Steve uses salsa. Salt would help it out quite a bit flavor wise, but Steve is supposed to keep that low so we don’t add it to things we make.

  5. Wonderful recipe!! Thank you for sharing.
    I found a really good seasoning at Costco. It’s Kirklands Organic No-Salt Seasoning. I really enjoy the taste. It’s been a slow process, but I’ve been trying to stir fry with broth/water, and cooking my foods with little to no salt. Relying on the Lord and thanking Him for these small victories. 🙂

      1. A no salt seasonings that i like is chipotle powder seasoning just in case you run out of the fresh chipotle peppers you would have that on hand. Also, lots of garlic…it gives a lot of flavor and spice if you eat it raw.

  6. This looks delicious! Just wondering why no oil, instead of something “Biblical” like a little olive oil? I’m trying to cook healthy too and am open to learning more.

    1. Steve had two stents two years ago, and we began following Dr. Joel Fuhrman’s diet protocol in The End of Heart Disease. In that diet, fat comes from nuts and seeds not oils.

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