Oil-Free Vegan Stir-Fry Made Entirely of Whole Foods

Oil-Free Vegan Stir-Fry Made Entirely of Whole Foods
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Our Oil-Free Vegan Stir-Fry is amazingly easy and quick to prepare! Its all-natural ingredients (cauliflower, broccoli, green beans, mushrooms, corn and bamboo shoots) are cooked in a delicious mixture of coconut milk and peanut butter.

All the ingredients used for this yummy creation are considered whole foods, being unprocessed or processed as little as possible. It’s also super low in calories and gluten-free! You need to try it 🙂

Oil-Free Vegan Stir-Fry Made Entirely of Whole Foods

Let’s talk a little about the benefits of broccoli:

Broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too.

Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fiber (extracted from healthyeating.org)

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. It’s a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body.

The benefits of cauliflower are also outstanding (extracted from draxe.com):

Cauliflower is one of the healthiest foods on Earth, and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease and even weight gain, it seems there isn’t much cauliflower is unable to do.

Cauliflower is so beneficial due to its special combination of phytochemicals called carotenoids, tocopherols and ascorbic acid — all forms of antioxidants currently being extensively researched in order to understand more about how they keep the body healthy.

Due to recent search, cauliflower is now highly correlated with preventing chronic diseases, including cardiovascular diseases, diabetes, neurodegenerative disorders and various forms of cancers, just to name a few.

Top 8 Health Benefits of Cauliflower

  1. Helps Reduce Cancer Risk
  2. Fights Inflammation
  3. Decreases Risk for Heart Disease and Brain Disorders
  4. Provides High Levels of Vitamins and Minerals (Especially Vitamin C and Vitamin K)
  5. Improves Digestion and Detoxification
  6. Aids in Weight Loss
  7. Helps Balance Hormones
  8. Preserves Eye Health

Did you know about all of these benefits?

If you liked this recipe, check out our Vegan Red Cabbage Salad with Pink Creamy Dressing. You’ll love it!

Oil-Free Vegan Stir-Fry Made Entirely of Whole Foods

Vegan Stir-Fry Broccoli & Mushrooms Made Entirely of Whole Foods

Our Oil-Free Vegan Stir-Fry is amazingly easy and quick to prepare! Its all-natural ingredients are cooked in a delicious mixture of coconut milk and peanut butter.
5 from 14 votes

Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Low Calorie, Main Course, Sides, Whole Foods
Cuisine Fusion
Servings 4
Calories 165.7 kcal


  • 1/4 cup canned full-fat coconut milk
  • 1 tbsp unprocessed peanut butter
  • 350 g cauliflower, cut into florets
  • 350 g broccoli, cut into florets
  • 200 g green beans
  • 220 g canned sliced bamboo shoots
  • 250 g mushrooms, sliced
  • 100 g corn
  • 2 tsp turmeric
  • 1/2 tsp cayenne pepper
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper


  • In a small bowl, mix the coconut milk and the peanut butter until well combined.
  • Using a large non-stick skillet, over medium heat, heat the mixture of coconut milk and peanut butter. Add in the cauliflower and broccoli and let cook for 15 minutes. Add in the mushrooms and let cook for 5 more minutes. Stir in the green beans, bamboo shoots, corn and turmeric, and keep cooking for 10 more minutes or until ready.
  • Season with the sea salt, cayenne and black pepper and serve immediately. Enjoy this yummy dish made entirely of whole foods!
    Oil-Free Vegan Stir-Fry Made Entirely of Whole Foods


Serving: 390gCalories: 165.7kcalCarbohydrates: 23.6gProtein: 10gFat: 6.5gSaturated Fat: 3.3gSodium: 703.5mgPotassium: 1016.67mgFiber: 8.1gSugar: 7.7g
Keyword Frying, Stir-frying
Tried this recipe?Mention @veganvvocals or tag #veganvvocals!

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  1. 5 stars
    This was so easy, healthy and actually very tasty!

  2. 5 stars
    Just made this for dinner and it was absolutely delicious. Thanks 🙂

  3. 5 stars
    Tried this tonight as I’m in the process of cutting meat out of my diet. I was impressed and will be adding it to the list of meals.

  4. 5 stars
    Absolutely amazing! Thank you for the recipe

  5. 5 stars
    Love the fresh taste and the simplicity of this dish! Thanks.

  6. 5 stars
    Yum! I made this for a late lunch for my daughter and me and it was fabulous😃

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