How to make Oil-less Nigerian Stew

You don’t have to give up your favorite Nigerian stew to stay healthy: you just need a better way to cook them. I am about to teach you how to make oil-less Nigeria Stew the easy way.

Oilless Nigerian Beef Stew is a healthier version of the renowned  tomato stew. It is  a staple in almost every Nigerian home. It is cooked without a single drop of oil, yet it remains rich, flavorful, and satisfying: a perfect choice for anyone looking to eat lighter without sacrificing taste.

Growing up, stew was one of the highlights of our family meals. I always looked forward to Sundays and Thursdays because, those were our official “white rice and stew” days on the family food timetable. Even as a picky eater, I was always a food loom when it comes to Nigerian beef stew.

Everything changed during one holiday at my grandmother’s house. That was when my aunt taught me a simple but life-changing cooking trick: how to make Oil less Nigerian stew completely oil-free. I was amazed at how something so healthy could taste just as good as the traditional version. From that day, Oilless Nigerian Beef Stew became one of my favorite go-to recipes, and now, I’m sharing it with you so you can enjoy a guilt-free, flavorful stew too!

The Benefits of Making Oil-less Nigerian Beef Stew

Just like African Bitterleaf Soup, traditional Nigerian stews are rich, flavorful, and loved by almost everyone, but they often come with a lot of oil. It isn’t the healthiest option especially for those watching their weight or managing health conditions.

That’s where oilless stew comes in: all the taste, none of the guilt.

So why should I make Nigerian Beef Stew with no oil?

•  Improves Heart Health: Reduces the risk of High Cholesterol and Heart Issues

Cooking stew without oil keeps your heart healthy and reduces the risk of high cholesterol. Skipping excess oil helps to  cut out unhealthy saturated fats that can clog arteries and raise blood pressure.

By so doing, one can enjoy a lighter, cleaner stew that still bursts with flavor.

I saw the impact of this firsthand in my family. My grandmother who loved always avoided oily stews because she cared about her heart health. She didn’t like how heavy and greasy traditional stews felt, and she wanted to stay strong and active as she grew older.

When my aunt introduced us to this oilless version, my grandmother loved it instantly. She could finally eat her favorite beef stew without worrying about her health.

The proof came during my dad’s birthday celebration. We served two pots of stew: one loaded with oil and one completely oil-free. Almost all the elderly guests went for the oilless stew.

They didn’t just choose it because it was healthier; they kept asking for more because it tasted amazing and felt light. That day, I realized that healthy food doesn’t have to be boring; it can be full of flavor and still protect your heart.

• Weight-Friendly:  Perfect for Those Managing Their Weight Without Giving Up Flavor

If you’re trying to lose weight or eat lighter, making stew without oil is a smart choice. Cutting out oil reduces the calorie content without sacrificing taste. You still enjoy a rich, delicious stew without the extra fat that makes weight management difficult.

I experienced this with my friend who was on a weight loss journey. She loved Nigerian stew but completely avoided it because of how oily it usually was. She didn’t want to loose all the effort she is putting on weight loss, so she just stopped eating stew altogether.

One day, I told her about this oil-free method and showed her how to make it. When she tasted it for the first time, she was so excited! She said, “Finally, I can enjoy stew again without feeling guilty.”

Now, every time she visits, she looks forward to my oilless beef stew. It gives her all the flavor she loves while supporting her weight loss goals.

• Easy to Digest : Light and Easier on the Stomach Compared to Oily Stews

Oilless stew feels lighter and easier on the stomach because it doesn’t contain the heavy layer of oil when compared to  traditional stews. When you eliminate excess oil, your body processes the meal more comfortably, and digestion becomes quicker.

I noticed that lots of people often experience bloating or discomfort after eating oily foods, but that isn’t the case with oilless stew.

It allows the natural flavors of tomatoes, peppers, and spices to shine without being weighed down by grease. This makes it a great choice for anyone with sensitive digestion or those who simply prefer light, wholesome meals.

• Same Great Taste : Enjoy Rich, Authentic Nigerian Flavors Without the Excess Oil

One of the biggest concerns people have about making stew without oil is losing flavor, but that’s far from the truth. Oilless Nigerian Beef Stew delivers the same rich, deep flavors you expect from traditional stew, without the greasy feel.

The secret lies in proper seasoning and slow simmering. As the tomatoes, peppers, and spices cook down, they release their natural oils and sweetness, creating a flavorful base without added fat. The beef also contributes its natural juices, making the stew thick, hearty, and full of taste.

By skipping the oil, you actually allow the true flavors of the ingredients to shine through instead of being masked by grease. So you can enjoy a healthier stew that tastes just as authentic as the one you grew up loving.

Popular Pairings of No Oil Beef Stew/Serving Suggestions

Oil-less Nigerian Beef Stew can be enjoyed with the following :

• Steamed white rice (blended for babies)

• Jollof rice or coconut rice

• Boiled or fried yam

• Ripe or unripe plantains

• Spaghetti or noodles

• Eko (Agidi)

This versatility makes Oilless Nigerian Beef Stew a star dish for any occasion—traditional or modern, everyday or special.

List of Ingredients for making No Oil Nigerian Stew

Beef – 1 kg (cut into medium chunks)

Fresh Tomatoes – 2kg

Red Bell Peppers (Tatashe) – 10 medium sized pieces(Adjust to Spice level)

Scotch Bonnet Peppers- Optional

Onions – 4 large bulbs (2 for boiling beef, 2 for blending)

Garlic – I teaspoon

Ginger – 1 teaspoon

Seasoning Cubes – 2 knoor cubes

Salt – to taste

Mixed Herbs (thyme, rosemary, basil, oregano, sage) – 1 teaspoon

Curry Powder – 1/2 teaspoonful

Curry Leaves – A handful

Water or Beef Stock – As required

How to make Oil-less Nigerian Stew: Easy Step by Step Guide

Step 1: Prepare the Beef

Wash beef thoroughly and cut into desired sizes. Season Properly and add about a cup of water(depending on the size of the beef) . Allow to steam on slow heat.

As beef cooks, it will release its own juices  which  this will form the base of the stock. Cook until beef is tender. Set aside with the stock.

Step 2: Prepare the Ingredients for oilless Nigeria Stew

    A . Wash and chop tomatoes, red bell peppers, Onions, ginger, and garlic.

    B. Blend smoothly using little or no water (preferably none for a thick stew base).

    C. Slice the remaining onions for cooking and set aside

D. Wash your curry leaf, slice and set aside .

Step 3: Cook the Oilless Stew

      A. In a clean pot, pour the blended pepper mix.

      B. Stir and allow to cook on medium heat until water evaporates and the stew thickens (about 15–20 minutes).

      C. Add beef stock (not too much to avoid watery stew).

      D. Add seasoning cubes, salt, and spices (adjust to taste)

       E. Add chopped Onions

      F. Add cooked beef pieces and stir well to coat them in the sauce.

      G. Garnish with fresh herbs like parsley or scent leaves for aroma.

      H. Reduce heat and simmer for another 10–15 minutes until flavors combine.

Variations of No-Oil Nigerian Stew

One of the best things about oilless Nigerian stew is its flexibility. You can prepare it in different ways to match your taste, dietary needs, or the occasion. Here are some popular variations you can try:

1. Oilless Beef Stew

This is the classic version, rich with tender beef chunks simmered in a spicy tomato-pepper blend. Beef releases its natural juices, creating a hearty, flavorful base without oil.

2. Oilless Chicken Stew

Here, chicken is used instead of beef. Personally, I go for skinless chicken to keep it lean. Spice the chicken we, grill or steam the chicken before adding it to the stew adds extra flavor.

3. Oilless Fish Stew

If you prefer seafood, make your stew with grilled or fried fish (without oil if frying isn’t an option). Catfish, croaker, or tilapia works perfectly. Be careful while stirring to avoid breaking the fish.

4. Oilless Seafood Stew

Give your stew a coastal twist by adding prawns, shrimps, or a mix of seafood. These release natural flavors that blend beautifully with the pepper sauce.

5. Vegetarian Oilless Stew

Skip the meat and go green by using mushrooms, assorted vegetables, or plant-based protein. This is perfect for vegans or anyone trying to cut down on animal protein.

6. Oilless Stew with Local Flavors

Boost flavor by adding crayfish, iru (locust bean), smoked fish, or stockfish. These ingredients enrich the taste without adding oil, giving you that authentic Nigerian touch.

With these variations, you’ll never get bored of oilless stew. Each option is healthy, delicious, and perfect for different diets and preferences.

 How to store cooked no oil stew

• Store in an airtight container and refrigerate for 4–5 days.

• For longer storage, freeze for up to 6 weeks.

• Reheat gently (add a splash of water or stock if too thick).