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February 3, 2020

Oil-Free Peanut Vegetable Stir-Fry

Oil-Free Peanut Vegetable Stir-Fry is a great way to eat tons of vegetables without even realizing it. The delicious peanut sauce transforms the stir-fry.

Oil-Free Peanut Vegetable Stir-Fry

A few weeks ago, one of my friends was asking me about stir-fry recipes. Upon reflection, I realized that I have a go-to veggie stir-fry that I make quite often, but I never thought to put the recipe on this blog. It's pretty simple and nothing special. So it never made the list of all the crazy things I want to make.

But sometimes it's nice to have something simple. Especially when it comes to vegetables. There are tons of different ways to eat vegetables, but it's easy to get stuck in a rut of making vegetables the same way.

For me, it's a salad. Don't get me wrong, salads are great, but I make salad so often that sometimes I can't even think of other vegetable-filled recipes.

This Oil-Free Peanut Vegetable Stir fry is a dish I can use to give myself a change of pace from all those salads. I still get tons of amazing vegetables and I get a different flavor profile. The peanut sauce is incredible, especially if you, like me, love anything peanut butter.

And, like I mentioned earlier, the dish is super simple and easy to make. It's one of those things that I just started cooking because it was a great way to eat a bowl of vegetables for dinner.

Vegetables

You can put whatever vegetables you want in your stir fry. My go-tos are broccoli, cauliflower, carrots, and purple cabbage. But the possibilities are endless: mushrooms, peppers, green beans, pea pods, whatever you love!

Peanut Sauce

I usually just throw some ingredients together to make a sauce that tastes like peanut butter. This time I decided I'd actually measure out the ingredients to make a nice recipe for you. Once you get the gist of the sauce you can substitute whatever you want to create a flavor you love.

For this particular sauce I used: liquid aminos, peanut powder, peanut butter, date syrup, garlic, and a pinch of cayenne. It's the perfect sweet, salty, spicy mixture!

Oil-Free Peanut Vegetable Stir-Fry

How to make Oil-Free Peanut Vegetable Stir-Fry

Step 1. Start by sautéing the vegetables. You can do this in a large pan, but I usually cook mine in a pot. I'll chop up a head or two of both broccoli and cauliflower as well as at least half a large cabbage, so the volume of veggies is high.

Just throw the vegetables into the pan with a small amount of vegetable broth and let them cook. The key is to use enough vegetable broth that they don't stick to the pan, but a small enough amount that they actually fry rather than steam.

If the vegetables aren't cooking fast enough, you can put the lid on the pan and steam them for a few minutes before removing the lid to let them brown.

Step 2. Once the vegetables are soft enough to eat, remove them from the heat and stir in the peanut sauce. It's that simple! Enjoy!!

Recipe Prayer

Thank you God for quick, easy ways to eat healthy food. Amen.

Oil-Free Peanut Vegetable Stir-Fry

Oil-Free Peanut Vegetable Stir-Fry

Oil-Free Peanut Vegetable Stir-Fry is a great way to eat tons of vegetables without even realizing it. The delicious peanut sauce transforms the stir-fry.

Author:

Elizabeth

Serves:

6

Prep:

10

min

cook:

20

min

total:

30

min

Ingredients

Stir-Fry

  • 1 Head Broccoli
  • 1 Head Cauliflower
  • 1/2 Head Purple Cabbage
  • Other vegetables of choice: carrots, bell peppers, mushrooms, etc.
  • Vegetable Broth for frying

Peanut Sauce

  • 1/3 Cup Liquid Aminos
  • 1/4 Cup Peanut Powder
  • 2 Tablespoons Date Syrup
  • 1 Tablespoon Peanut Butter
  • 2 Cloves Garlic, minced
  • Pinch Cayenne

Instructions

  1. Chop the vegetables into bite-sized pieces.
  2. Heat a small amount of vegetable broth in a large saute pan or pot. Add the vegetables to the pan, reserving some of the softer vegetables (like cabbage or spinach) until the tougher vegetables have softened. Cook until the vegetables are slightly browned and soft enough to eat.
  3. Meanwhile, mix the peanut sauce. Combine the liquid aminos, peanut powder, peanut butter, date syrup, garlic, and cayenne.
  4. When the vegetables are cooked, stir in the sauce. Enjoy!

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography