10+ Whole Food Plant Based Recipes No Oil for Delicious Healthy Meals

Whole food plant-based recipes without oil offer a fresh and healthy way to enjoy meals. These recipes focus on using natural ingredients that are minimally processed, making them a great choice for those looking to improve their diet. You can create tasty and satisfying dishes while prioritizing your health and well-being.

Cooking without oil doesn’t mean sacrificing flavor. In fact, you can explore a wide variety of dishes that highlight the natural goodness of fruits, vegetables, whole grains, and legumes. Embracing this style of cooking can help you feel energized and support your health goals.

Zucchini Noodles with Avocado Pesto

Zucchini noodles, or “zoodles,” are a great low-carb alternative to regular pasta. They’re easy to make and pair perfectly with creamy avocado pesto.

To make the avocado pesto, blend ripe avocados, garlic, fresh basil, and lemon juice in a food processor. Drizzle in extra virgin olive oil while blending until smooth. You can add water a tablespoon at a time for your desired consistency.

Toss the zoodles with the avocado pesto until well coated. For added flavor, mix in cherry tomatoes or your favorite veggies.

This dish is fresh, vibrant, and full of nutrients. It’s perfect for a light lunch or dinner, and it’s also great served cold!

Ingredients

• 2 medium zucchinis
• 1 ripe avocado
• 1 clove garlic
• 1 cup fresh basil leaves
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• Salt to taste
• Cherry tomatoes (optional)

Cooking Instructions

1. Spiralize the zucchinis to create noodles.
2. In a food processor, combine avocado, garlic, basil, and lemon juice.
3. Blend until smooth, adding olive oil slowly.
4. If needed, add water to reach desired consistency.
5. Toss zoodles with the pesto and mix in cherry tomatoes if using. Enjoy!

Chickpea and Quinoa Salad

This Chickpea and Quinoa Salad is a tasty and healthy choice. It combines protein-rich chickpeas and quinoa with fresh vegetables, making it both filling and nutritious.

To start, you need cooked quinoa and canned chickpeas. Rinse the chickpeas under cold water for extra freshness. Then, chop your favorite colorful veggies, like bell peppers and cucumbers. These add crunch and flavor.

Mix everything in a big bowl. You can add some lemon juice or vinegar for zest. If you like it a bit sweet, consider adding a touch of honey or mustard.

This salad is perfect for lunch or as a side dish. It’s quick to make and can be stored in the fridge for a day or two.

Ingredients

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed
• 1 cup diced bell peppers
• 1 cup diced cucumber
• 2 tablespoons lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Cook quinoa following package instructions.
2. Rinse chickpeas under cold water.
3. Chop the bell peppers and cucumber.
4. In a bowl, mix quinoa, chickpeas, and veggies.
5. Add lemon juice, salt, and pepper. Stir well.

3) Sweet Potato Black Bean Tacos

These Sweet Potato Black Bean Tacos are a delicious and healthy choice for any night of the week. They offer a fantastic blend of flavors and textures. The sweet potatoes add a unique sweetness, while the black beans provide protein and fiber.

You can use corn tortillas, which are naturally gluten-free. Top your tacos with fresh avocado, salsa, or your favorite veggies for extra taste. These tacos are easy to prepare and can be ready in under 30 minutes.

Enjoy them for Taco Tuesday or any day you want a tasty plant-based meal. They are vegan, oil-free, and satisfying.

Ingredients

• 2 medium sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 8 corn tortillas
• Toppings: avocado, salsa, fresh cilantro, or lime

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potatoes with cumin and smoked paprika, then spread them on a baking sheet.
3. Roast for 25 minutes or until they are tender.
4. Warm the tortillas in a pan or microwave.
5. Fill each tortilla with roasted sweet potatoes and black beans.
6. Add your favorite toppings and enjoy!

4) Lentil and Spinach Soup

Lentil and spinach soup is a delicious and nutritious choice for a meal. With wholesome ingredients and no added oil, it’s a great example of a whole food plant-based recipe. This soup is filling and packed with protein from the lentils.

To make this soup, you’ll need red lentils, fresh spinach, garlic, onion, and vegetable broth. These ingredients blend perfectly to create a hearty dish. You can enjoy it on chilly days or whenever you want something comforting.

Ingredients

• 1 cup red lentils
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 onion, diced
• 4 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. In a pot, sauté the onion and garlic until soft.
2. Add the red lentils and vegetable broth.
3. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in the fresh spinach and cook for an additional 5 minutes.
5. Season with salt and pepper before serving.

5) Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a quick and healthy dish that’s perfect for your whole food plant-based meals. It’s not only easy to make but also allows you to use a variety of vegetables you have on hand.

To start, you can use fresh or frozen cauliflower rice. Both options work well and cut down on prep time. When you’re ready, add your favorite chopped vegetables, like bell peppers, broccoli, or peas.

For flavor, feel free to add herbs and spices. Garlic, ginger, and soy sauce can enhance the dish without adding oil. Cook everything in a non-stick pan over medium-high heat (about 375°F or 190°C) until the veggies are tender.

Ingredients

• 2 cups cauliflower rice
• 1 cup mixed vegetables (bell peppers, broccoli, peas)
• 2 cloves garlic, minced
• 1 inch ginger, minced
• 2 tablespoons low-sodium soy sauce or tamari
• Optional: green onions for garnish

Cooking Instructions

1. Heat a non-stick pan over medium-high heat.
2. Add the garlic and ginger; sauté for 1-2 minutes.
3. Stir in the mixed vegetables and cook for 3-4 minutes.
4. Add the cauliflower rice and soy sauce; cook for another 5 minutes.
5. Serve hot, garnished with green onions if desired.

6) Mushroom Stroganoff (Vegan)

This vegan mushroom stroganoff is a delicious, creamy dish that’s perfect for any meal. You’ll enjoy the rich flavors from the mushrooms and spices without any oil.

Start by sautéing diced onions and minced garlic in a non-stick pan. Add sliced mushrooms and cook until they are tender. You can use any kind, like portabella or button mushrooms.

For creaminess, mix in some plant-based broth and a splash of soy sauce. You can thicken it using flour or cornstarch as needed. Serve it over your favorite pasta or whole grains for a satisfying meal.

Ingredients

• 4 cups mushrooms, sliced
• 1 medium onion, diced
• 4 cloves garlic, minced
• 2 cups vegetable broth
• 2 tbsp soy sauce
• 3 tbsp flour or cornstarch
• Salt and pepper to taste

Cooking Instructions

1. Sauté the onion and garlic in a non-stick pan.
2. Add the sliced mushrooms and cook until tender.
3. Stir in vegetable broth and soy sauce.
4. Mix in flour or cornstarch to thicken the sauce.
5. Season with salt and pepper.
6. Serve over pasta or grains.

7) Stuffed Bell Peppers with Lentils

Stuffed bell peppers make a delicious and colorful dish. You can fill them with a hearty mix of lentils, veggies, and spices for a healthy meal.

Begin by cooking lentils until they are tender. Choose your favorite colored bell peppers and cut the tops off. Remove the seeds and ribs inside.

In a bowl, mix the cooked lentils, diced tomatoes, chopped onions, and seasonings like cumin and paprika. Fill each bell pepper with this lentil mixture.

Place the filled peppers in a baking dish. Add a small amount of vegetable broth to keep them moist while baking. Cover the dish with foil and bake at 350°F (175°C) for about 25-30 minutes.

Enjoy your nutritious stuffed peppers warm!

Ingredients

• 4 bell peppers (any color)
• 1 cup cooked lentils
• 1 can diced tomatoes
• 1 onion, diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Vegetable broth for baking

Cooking Instructions

1. Preheat the oven to 350°F (175°C).
2. Cook lentils until tender.
3. Prepare bell peppers by removing tops and seeds.
4. Mix lentils, diced tomatoes, onions, and spices in a bowl.
5. Stuff each pepper with the mixture.
6. Place in a baking dish with vegetable broth.
7. Cover with foil and bake for 25-30 minutes.

8) Oil-Free Hummus with Vegetables

Making oil-free hummus is simple and delicious. This spread pairs perfectly with fresh vegetables for a healthy snack or appetizer.

To start, you’ll need chickpeas, garlic, lemon juice, ground cumin, Bragg Liquid Aminos, and water or vegetable broth. You can enjoy it with carrots, bell peppers, or cucumbers.

Gather your ingredients and blend them until smooth. Adjust the texture by adding more water or broth if needed. This hummus is creamy and packed with flavor.

Now, chop your favorite vegetables into sticks or bite-sized pieces. Serve them with the hummus for dipping. It’s a great way to get more veggies in your diet while enjoying a tasty treat.

Ingredients

• 2 cans chickpeas, rinsed and drained
• 3 cloves garlic
• Juice of 1 lemon
• 2 teaspoons ground cumin
• 2 teaspoons Bragg Liquid Aminos
• ¼ cup water or vegetable broth
• Fresh vegetables (carrots, bell peppers, cucumbers) for serving

Cooking Instructions

1. In a food processor, combine chickpeas, garlic, lemon juice, cumin, and Bragg Liquid Aminos.
2. Blend until smooth, adding water or broth as needed.
3. Serve with chopped fresh vegetables for dipping.

9) Vegan Pad Thai with Tofu

Vegan Pad Thai with tofu is a tasty and healthy dish you can easily make at home. It’s full of flavor and packed with nutrients. You’ll love how simple it is to prepare.

To start, press tofu to remove excess moisture. Then, cut it into small cubes and sauté until golden brown. This gives it a nice texture and flavor.

For the sauce, mix peanut butter, lime juice, crushed garlic, and a bit of water.

Next, cook rice noodles according to the package instructions. Then, combine the noodles, tofu, and lots of colorful veggies in a large pan. Stir everything together and pour on the sauce.

This dish is versatile, so feel free to add your favorite vegetables. It’s delicious, satisfying, and perfect for meal prep.

Ingredients:

• 8 oz rice noodles
• 1 block firm tofu
• 2 tbsp peanut butter
• 2 tbsp lime juice
• 2 cloves garlic
• 1 cup mixed vegetables (like bell peppers, carrots, and bean sprouts)
• Water as needed

Cooking Instructions:

1. Press and cube the tofu.
2. Cook rice noodles according to package instructions.
3. Sauté tofu until golden brown.
4. Mix peanut butter, lime juice, garlic, and water for sauce.
5. Combine noodles, tofu, and vegetables in a pan.
6. Pour sauce over the mixture and stir well.
7. Serve hot and enjoy!

10) Crispy Baked Falafel

Crispy baked falafel is a delicious and healthy option for your meals. Made without oil, these falafels are crispy on the outside and soft on the inside. They make a great appetizer or main dish.

To create the falafel, you’ll use chickpeas, herbs, and spices. You can enjoy them in pita bread, salads, or by themselves. Baking is a simple method that keeps them light.

Preheat your oven to 400°F (204°C). Then, line a baking sheet with parchment paper to prevent sticking.

After mixing the ingredients, form small balls or patties and place them on the baking sheet. Bake for about 25 minutes until golden brown.

Ingredients

• 1 can (15 oz) chickpeas
• 1/2 cup chopped parsley
• 1/4 cup chopped onion
• 2 garlic cloves
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 tablespoons lemon juice
• 1/4 cup flour (whole wheat or chickpea)

Cooking Instructions

1. Preheat the oven to 400°F (204°C).
2. In a food processor, combine chickpeas, parsley, onion, garlic, cumin, salt, pepper, and lemon juice.
3. Pulse until blended but still chunky.
4. Add flour and mix well.
5. Form small balls or patties.
6. Place on a lined baking sheet.
7. Bake for 25 minutes until golden brown.