Adding oil to vegetable stew is optional. In cooking, you can do without oil at all. In fact, butter (which isn’t healthy at all) usually adds fat and calories to a meal.
Nutritionist Julianne Hiver says: “Contrary to popular belief, oil is not a healthy food. Butter is 100 percent fat, with 120 calories per teaspoon of butter, low in nutrients but high in calories. Although some oils contain small amounts of nutrients, there is no real benefit from them. Reducing or eliminating oil intake is an easy way to reduce your calorie and fat intake.” Thus, it is better to cook vegetable stew without oil, if possible.
Here’s how:
1. Buy or make a good vegetable broth.
Instead of putting vegetables directly into the skillet, add water or vegetable broth first. The problem is that you have to cook it and buy it in advance, but since you buy the oil anyway, this will not cause you any extra trouble.
Making the broth is not very difficult: you can find a recipe for an excellent low-sodium broth, after which you are ready to cook vegetable stew without oil. Do not think that you are wasting your time and money! Vegetable broth can be used in soups, stewed vegetables, and can even be frozen into cubes for later use.
2. Find a non-stick pan or wok.
Since the oil lubricates the pan and prevents the food from burning, leaving it out can cause some inconvenience. If you don’t already have a good non-stick pan, it’s worth getting one.
Don’t think that you will never use it or that you are wasting money on extra kitchen utensils, because this pan will last you a very long time if you take good care of it and it is very versatile. Whatever brand you choose, make sure that the coating is not made from very harmful materials (choose an eco-friendly coating if possible), be sure to wash the pan with your hands so as not to scratch the coating.
3. First heat the pan.
Preheat the skillet/wok over medium heat well before adding the vegetables. To make sure the pan is hot enough, add some water and see if it evaporates. If so, the pan is ready.
Add about ¼ cup (or more) of vegetable broth or water, then add the garlic, onions and carrots, other vegetables, and simmer for a bit. After 10-20 minutes, add green leafy vegetables, bean pods, or any other vegetables you like. Add some low-sodium soy sauce, ginger, or Chinese 5 Seasonings for a great stir-fry!
Do not rely heavily on oil: it is not necessary to use it in frying or baking. In addition, the rejection of oil allows you to better reveal the taste of vegetables. Next time try these tips for a delicious, flavorful vegetable stew!