11 Delicious & Simple "No-Oil" Vegan Recipes

There are many reasons to choose the path of veganism, such as saving the environment, the rainforests, the animals or your soul. Vegan American Princess sincerely believes that any reason to pursue veganism is excellent, and we applaud anyone who chooses to go “full-on” vegan or opts to take smaller steps towards this goal at their own pace. As Gwyneth says “It’s All Good!”

If one of your goals is to be as healthy as possible, Vegan American Princess strongly recommends a no-oil vegan diet following the recommendations of the Forks Over Knives team, including Drs. Caldwell B. Esselstyn, Jr. and John A. McDougallThe Engine 2 Diet also supports a no-oil plant-based diet. To make life easier for you, we perused the archives of Vegan American Princess to compile this list of 11 of our favorite no-oil vegan meals. These are recipes which we make often and which we hope will become staples in your kitchen too.



From The Vegan Table by Colleen Patrick Goudreau

Makes 6 servings


3 cups plus 2 to 3 tablespoons water, for sautéing, divided

1 medium-size yellow onion, finely chopped

3 garlic cloves, pressed or minced

1 teaspoon finely minced fresh ginger

1 teaspoon curry powder

1 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/4 teaspoon chili powder

2 tablespoons tomato paste

1 cup yellow split peas, uncooked

1/4 teaspoon salt (or to taste)

Fresh cilantro or parsley, for garnish (optional)


Heat 2 to 3 tablespoons water in a 3-quart saucepan. Cook onion, garlic, and ginger until they start to soften, about 5 minutes. To prevent sticking, use more water.

Add curry powder, cumin, turmeric, and chili powder, and cook for 3 minutes, stirring frequently. Add more water, as necessary.

Add tomato paste, and cook, stirring, for a minute or so, thoroughly mixing paste with other ingredients.

Add 3 cups water and split peas, and stir to combine. Bring to a boil, then cover and simmer for 35 to 40 minutes, until split peas are soft and broken down.

Add more water, if necessary. Simmer, stirring frequently, until mixture is thick.

Add salt.

Top each bowl with fresh cilantro or parsley, if desired, and serve.

*Note: This recipe can also be made into a soup by adding more water.



From The Starch Solution by John A. McDougall, MD

Preparation Time:  20 minutes

Cooking Time:  40 minutes

Servings:  6-8


1/3 cup water

1 onion, chopped

2 jalapenos, seeded and finely chopped

2 teaspoons minced fresh ginger

1 teaspoon minced fresh garlic

2 teaspoons ground cumin

½ teaspoon ground cinnamon

¼ teaspoon crushed red pepper

¼ teaspoon ground coriander

5 cups peeled and chunked sweet potatoes or Garnet yams

2  14.5 ounce cans chopped tomatoes

2  14.5 ounce cans garbanzo beans, drained and rinsed

1 cup green beans, cut into 1 inch pieces

1 ½ cups vegetable broth

¼ cup natural peanut butter

¼ cup chopped cilantro


Place the water, onion, jalapenos, ginger and garlic in a large pot.  Cook, stirring occasionally for 5 minutes.

Add cumin, cinnamon, red pepper and coriander.  Cook and stir for 1 minute.

Add sweet potatoes or yams, tomatoes, garbanzo beans, green beans, vegetable broth and peanut butter.  Bring to a boil, reduce heat and simmer for 30 minutes until sweet potatoes or yams are tender.

Stir in cilantro and let rest for 2 minutes.

*Hint:  Mary usually makes this with yams because she likes the bright orange color that they give to the stew.  The chefs at The McDougall Program almost always use the lighter fleshed sweet potatoes.  The stew tastes great either way, so use whichever is more appealing or convenient for you.  If she doesn’t have fresh green beans on hand, she will leave them out and add 2 cups of chopped Swiss chard or kale instead (because she always has chard or kale growing in her garden).  She adds the greens about 10 minutes before the end of the cooking time. This may also be made with almond butter instead of the peanut butter for those with peanut allergies, or leave out the nut butters entirely for a lower calorie version of this stew.  Serve with some Sriracha hot sauce on the side to drizzle over the top for a bit of extra heat, if desired.

To see photos and to obtain 9 additional recipes for delicious "no-oil" vegan mealsgo to: http://veganamericanprincess.com/11-simple-recipes-for-delicious-no-oil-vegan-meals/#sthash.OFvgqjwZ…

Debby Sunshine

Vegan American Princess

Website: veganamericanprincess.com

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