Have you ever wondered what oil less stew would taste like, or may be not? Well Im just about to convince you of the taste; it tastes so good just like the normal stew. There is no specific trick behind this; all you need to do is to skip the oil while cooking this stew.
Oil less stew is a healthy version of stew recipe and it taste unbelievably amazing just like every other stew recipe. One may hardly notice the absence of oil in the above vegetable stew picture except shes being told it wasnt added. You can cook your stew or vegetable stew without oil, as excess oil consumption can lead to weight gain and other health ailments.
If you are looking for a way of reducing oil/ fat in your stew or soup recipes, this oil free stew recipe is for you, however, to make it healthier I add fresh vegetables to the stew (green amaranth). You can use any type of vegetable such as spinach, basil, spring onions or parsley. if you actually think that this is a little bit awkward maybe because you are so used to cooking your stew with oil; try it out and you wont regret you did, it tasty, rich and in flavor and aroma. I recommend you make use of spices like ginger, garlic and onions to enhance the flavor of this oil free stew. You can decide to add beef, but you know beef has its own oil too that is why I decided to skip that totally.
This simple oil free stew can be served in many ways; you can pair it with baked beans, boiled rice, baked plantain or semolina. Also, watch the above simple video to see how made this oil free vegetable stew.
Table of Contents
Oil less vegetable stew ingredients
- 3 red bell peppers (Tatashe)
- 4 medium tomatoes
- 1 medium onion
- 1 medium smoked fish(any fish will do)
- 1 medium bunch of spinach or green
- 2-3 boiled eggs, optional (you can use beef instead)
- 2 cloves of garlic.
- 1 small ginger, optional
- 1 tablespoon ground crayfish
- 2-3 scotch bonnet peppers (Ata Rodo)
- 1-2 two seasoning cubes
- Salt to taste
Ingredients for making oil less vegetable stew
Directions for making oil less vegetable stew
- Combine all the peppers, tomato, ginger, and garlic and blend into a smooth paste.
- Place a pan or pot on heat, add the pepper mix and cook for 10 minutes to reduce the water
- Add chopped onions into the stew followed by crayfish, seasoning cube, salt and then stir.
- Cover the stew to cook for 5 minutes more; add the smoked fish and eggs if using eggs.
- Add the chopped spinach and stir well to combine, cover and cook the vegetable for just 3 minutes on medium heat.
- You can add a little water if it looks dry; taste for seasoning and adjust if there is any need stir the stew again to make sure all the ingredients are properly combined.
- Take it off from heat; you now have your oil free vegetable stew. Serve with rice, potato, plantain or yam.
Easy Directions for making oil less vegetable stew with pictures
1. Combine all the peppers, tomato, ginger, and garlic and blend into a smooth paste.
2. Place a pan or pot on heat, add the pepper mix and cook for 10 minutes to reduce the wate
Cooking of pepper mix for oil less vegetable stew
3.Add chopped onions into the stew followed by crayfish, seasoning cube, salt and then stir.
Once the water has reduced from the tomato, add onions and crayfish
4. Cover the stew to cook for 5 minutes more; add the smoked fish and eggs if using eggs.
Add your preferred spices and make sure you season the stew to your taste
5. Add the chopped spinach and stir well to combine, cover and cook the vegetable for just 3 minutes on medium heat.
Spinach contains water, make sure you cook the leaves for few minutes first before attempting to add water, otherwise your stew will be watery
6. You can add a little water if it looks dry; taste for seasoning and adjust if there is any need stir the stew again to make sure all the ingredients are properly combined.
After stirring your oil less stew, this is how it should look like, fresh and thick
7.Take it off from heat; you now have your oil free vegetable stew.Serve with rice, potato, plantain or yam.
Oil free vegetable stew recipe
Pairing oil less vegetable stew with boiled potato