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Oil is an integral part of any cooking process. Most often we use it for roasting vegetables, as this helps to give them juiciness and a pleasant crunch.
However, recently scientists have proven the harm of such a product and suggest you choose any of the available substitutes. Will the taste and quality of ready meals suffer from such a decision?
Let’s figure out together how to roast tasty vegetables without oil!
How do I incorporate roasted vegetables in my day?
Roasted vegetables are great products for every day. Include them in your daily ratio in different ways. Add roasted veggies to a breakfast burrito. You will only need a mixture of eggs for a flatbread, a piece of cheese, meat and roasted vegetables.
Also use vegetables as a snack. This is suitable for those who want to lose weight and keep their body fit. Roasted vegetables can quickly saturate your body with protein.
As the simplest option, make a basic vegetable salad. It will turn out to be a great option for a quick and satisfying snack. However, there is one negative point in cooking vegetables – the need to prepare them in oil.
Possible harm of oil in cooking vegetables
It is difficult to find a person who has never used oil to prepare food. This product is perfect for salad dressing and roasting vegetables.
It is worth noting that not all types of oils are harmful to the human body – only the consumption of vegetable oils has a negative impact on health.
Upon contact with high temperature, the oil begins to release carcinogens and saturate products with them. So why is it dangerous?
Carcinogens affect the nervous system, gastrointestinal tract, mucous membranes of the human body, and also contribute to the development of cancer.
What do vegans use instead of oil?
According to statistics, vegetarians were the first to refuse using oil. The reason is simple – vegetable oil or butter are products of animal origin, which contradicts the principles of vegetarianism.
What options can then be used as substitutes?
- applesauce — for recipes of sweet dishes
- vegetable margarine — for baking and roasting vegetables
- unrefined coconut oil — will give the dough the same density as butter
- rapeseed oil — perfectly combined with ground nuts or chocolate in cakes
Healthiest cooking oil for weight loss (it’s not olive oil)
Most oils contain minerals, fatty acids and other useful substances, but vegetable oil has a high percentage of “harmful” fat. All in all, many experts don’t advise sticking to an oil free diet in order to lose weight urgently.
Just choose a suitable analogue to prepare healthy recipes. Give preference to flaxseed oil – it is rich in omega acids, phosphorus, potassium, and zinc.
This option is perfect not only for losing weight and saturating the body with nutrients, but also for preparing different plant based recipes.
How to roast vegetables without oil
There are several ways that will help you cook vegetables without using oil. Among them:
- Frying pan with a non-stick coating or with thick walls and bottom. A high-quality Teflon frying pan is not cheap, but it serves for a very long time. In order for the dish not to burn, heat the bottom well for 2-3 minutes and only then place the vegetables on it.
- Instead of oil, you can use a small amount of water. So your products will not burn and will acquire an unusual taste. It is important to constantly replenish the amount of evaporated water.
- Using ordinary parchment paper for baking. To begin, preheat the frying pan to a low temperature, then put a piece of parchment on it, give it time to warm up and only then lay out the vegetables. This method is the most affordable and easiest.
- Instead of the usual oil, use other toppings – soy sauce, tomato paste, red wine, lemon or apple juice. Experiments with different additives will help diversify roasted vegetables and achieve new and unusual taste sensations.
- Some vegetables release properly juice only when heated. These include vegetables and fruits – tomatoes, peppers, apples.
It is also always worth remembering that there are alternative ways to fry vegetables. You can use a slow cooker, a steamer, in some cases even a microwave oven.
Substitutes for olive oil in roasting vegetables
Most often, when roasting vegetables, everyone uses vegetable oil. This is the most harmful kind of oil, as well as inaccessible to vegetarians.
If you decide to cook delicious vegetables, consider suitable substitutes:
- Canola oil is the closest option to vegetable oil. You can use it for roasting and won’t notice any changes in taste or texture.
- Avocado oil is another great choice for roasting vegetables. Despite its high fat content, it is considered “healthy fat”.
- Coconut oil is another oil that has become popular due to its health benefits. However, you may notice a significant difference in taste.
- Vegetable oil has the same fluidity and consistency as vegetable oil. However, your vegetables will acquire a characteristic taste and aroma.
How to roast vegetables without oil: tricks from chefs
Professional chefs have shared some tips that will help you to roast veggies deliciously without using oil.
First of all, choose the right frying pan. Without suitable utensils and without the use of oil, vegetables will quickly burn to the surface. It is best to give preference to cast iron, ceramic, and Teflon pans.
Secondly, use the lid. Thick–walled frying pans have one important feature – where products can be prepared in their own juices. In order for the vegetables to release their own juice, close the pan with a lid.
And finally, use parchment paper. Ordinary parchment will help roast vegetables without oil. All that is required of you is to cut out a circle according to the size of the bottom.
Oil free marinade for vegetables
We also use the oil for dressing vegetable salads. How can you replace the marinade in this case? Professional chefs recommend the following options:
- Honey-mustard dressing. Mix vinegar, mayonnaise and mustard. Add sugar, onion, honey, parsley, salt and pepper. Constantly stirring, pour in the oil in a thin stream. Stir until smooth.
- Soy sauce. This is a great option for lovers of spicy taste and pleasant aroma. Stir 2 tablespoons of sauce with 2 tablespoons of water to remove excessive concentration.
- Homemade mayonnaise. Whisk the yolks in a metal ladle or bowl, add water and lemon juice. Stir over boiling heat until it thickens. Don’t forget to add salt and pepper!
- Garlic dressing. Mix sour cream, mayonnaise, milk and sugar. Add chopped onion and garlic, salt and pepper. Before dressing the salad, put the sauce in the refrigerator for at least an hour.
- Balsamic vinegar. This is a dressing with a bright taste and aroma. To make it even more piquant, add 1 tablespoon of honey.
- Vegetable broth. For richness of taste, cook it with the addition of brussels sprouts, yellow squash, bell peppers, and sweet potatoes. Vegetables cooked in veggie broth will turn out juicy and delicious.
What is the secret to roasting vegetables?
Do you think that the right temperature and pan skillet will help you get the perfect roasted vegetables? This is a misconception and there are a few more secrets:
- Pour an average amount of oil or its substitute so that the vegetables do not burn to the pan.
- Add salt only at the end of frying, so as not to spoil the texture of vegetables. This rule also applies to all herbs and spices.
- Do not cook leafy vegetables, such as spinach or cabbage, directly in a frying pan. First, blanch them in boiling water. This allows vegetables to soften and become easier for cooking.
How to season vegetables when roasting without oil
Oil gives all the veggies an incredible taste and aroma. If you refuse to add such a product, use spices, seasonings and dried herbs.
As suitable options, you can consider smoked paprika, freshly ground black pepper, kosher salt, and brown sugar. To enhance the rich vegetable flavor, add lime juice, balsamic vinegar, or fresh lemon juice.
4 Common Mistakes to Avoid When Roasting Vegetables
What mistakes should you avoid to get delicious, vitamin-rich and at the same time delicious roasted veggies with caramel edges? Pay attention to the tips from professional chefs:
- Do not use a large amount of animal fats when cooking vegetables. Pour the oil in moderation, or use its low-calorie and low-fat analogues. Before cooking, dry the vegetables well on a paper towel, removing excess moisture from the products.
- Do not cut vegetables into different-sized pieces. To ensure even cooking, cut the vegetables into approximately one size – from 2.5 cm to 5 cm – this is the best option.
- Do not forget to turn the vegetables over during cooking. In the process of cooking vegetables in a pan skillet, turn them over regularly. So you will get roasted vegetables that look appetizing from all sides and are evenly cooked.
- Low temperatures are not for roasted vegetables. They require a high temperature, usually from 400°F to 450°F. So your vegetables will become ruddy on the outside and cooked inside.
Cooking Times for the Best Roasted Vegetables
With the use of oil or its substitutes, you need to know the exact time of roasting vegetables.
A lot depends on their type and texture. For example, roast hard vegetables like potatoes, carrots and summer squash for 10-15 minutes. Professional chefs advise pre-soaking them in cold water to soften.
If you want to cook Brussels sprouts, bell peppers, or tomatoes – only 5-7 minutes will be enough.
Roasted Vegetable Spices and Seasoning Ideas
Spices and herbs are especially important when cooking roasted veggies without oil. But sometimes the classic options like dill, parsley and black pepper become irrelevant.
In such cases, consider more interesting ideas for mixtures of spices and herbs. For example, prepare a universal seasoning for vegetables. For it, you should mix dried basil, dried parsley, granulated garlic, and ground black pepper.
Just put these dried herbs and spices in a mortar, and rub them with a pestle to a powder state. Pour the fragrant mixture into a jar and use it for your roasted vegetables.
If you like spices more, mix thyme, nutmeg, paprika, and ginger in a large bowl. The main thing is to observe the proportions!
Oil free roasted vegetables recipe
Baked vegetables are a unique dish for experimenting with dressings, sauces and spices. Root vegetables such as potatoes, parsnips, sweet potatoes and carrots are classics when it comes to baking. To do everything correctly, follow the instructions:
- Preheat toaster oven or convection oven for medium heat.
- In a large bowl, mix the chopped zucchini, red pepper, onion and potatoes.
- Spray oil on a pan skillet and pre-fry the vegetables there.
- In a small bowl or foil bag, combine thyme, rosemary, olive oil, vinegar, salt and pepper. Spread everything evenly on a large baking sheet.
- Roast the vegetables for 35-40 minutes to get a crispy crust.
Oil free Italian roasted vegetables recipe
Italians know perfectly well how to make excellent vegetables with a crispy crust and an unforgettable aroma. Quite often they cook gluten free dishes avoiding the addition of oil. Just follow their instructions and get the right result:
- Preheat the oven. Place the mushrooms, vegetables and garlic in a large bowl or thick-walled pan skillet. Season with balsamic vinegar. Add dried oregano, thyme, salt and pepper. Mix everything well.
- First roast only potatoes for 10 minutes. Then add the remaining vegetables and mushrooms and cook for another 15 minutes.
- Serve immediately with a sprinkling of grated Parmesan cheese and spices.
Side dishes for fried vegetables without oil
You should carefully select side dishes for vegetables cooked without oil. In general, many people use vegetables themselves as a side dish, but for vegetarians they can serve as a main dish.
In this case, just cook and serve brown rice, homemade pasta, or baked potatoes with vegetables. The more oil you pour into the dish, the more satisfying it becomes.
To make up for this when roasting vegetables without oil – choose a hearty couscous as a side dish.
Main tips
Tips from professional chefs will help you to choose the best oil substitute for roasting and cook excellent vegetables. First of all, choose oil substitutes without dairy products. Do not use cream or milk. They contain high acidity and will not allow a crispy crust to form.
Next, pay attention to the choice of raw veggies and root vegetables. They must initially be fresh so that the finished dish turns out delicious.
The main rule concerns cooking purpose. If you want to get vegetables with a rich taste – choose balsamic vinegar, soy sauce or lime juice. If the goal is a delicate dish, then avocado oil or sunflower oil will perfectly suit you.
Summary
If you still think that roasting vegetables without oil is impossible – be sure that this is a myth. You can use many substitutes for cooking such a product.
The main thing is to know the preparation time, correct proportions, and desired purpose of cooking.
Do not be afraid to experiment, give up the use of harmful oil and roast vegetables every day!