Oil Free Sauté Veg

Oil Free Sauté Veg

I regularly sauté veg in a little soy sauce and some spices, then serve as part of a salad and grain bowl or on toast. You can also serve as a side dish to go with anything.

The main picture shows sauté kale and mushroom but you can use all sorts of different veg. Add in tofu, cooked beans or cooked chickpeas for extra protein, and for a more juicy sauce pop in a little rustic passata or salsa just before serving.

Sauté kale and mushroom on rye toast with hummus
Sauté Brussels sprouts and chestnuts
Sauté broccoli and sprouted beans and seeds

Free from: nut, oil

Gluten, wheat free: sauté in Tamari sauce instead of regular soy sauce

Soya free: sauté in water or stock instead of soy sauce, and don’t use tofu

Yeast free: sauté in water or a suitable stock instead of soy sauce

This is a vegan recipe

Oil Free Sauté Veg
Servings: 1 Person
  • 1 handful mushrooms (sliced)
  • 1 handful kale (chopped)
  • 1 tsp soy sauce
  • 1/4 tsp each of paprika, ground cumin, ground coriander and garlic granules
  • chopped garlic and chillis (to taste)
  • legumes (such as tinned beans / chickpeas, sprouted beans and seeds, smoked / fermented tofu) (optional)
  • 1 tbsp rustic passata or salsa (optional)
  1. In a non stick pan add the soy sauce, spices and veg. Cook slowly and add a little water as the pan dries out.

  2. When everything is cooked add legumes and rustic passata / salsa if using. Allow everything to warm through then serve.