How To Steam-Fry Vegetables

January 31, 2017 − by Contributor − in Vegetarian − Comments Off on How To Steam-Fry Vegetables

Need a quick side dish of vegetables to go with your meal? Try steam-frying them!

Using this method, you quickly stir-fry vegetables to develop some color, and then steam them until tender. Steam-frying uses less oil than a regular stir-fry, but the vegetables still quickly cook through.

The veggies also pick up a little browning from the stir-fry step and some flavor from the liquid used for the steaming step, making them more exciting than plain steamed vegetables.

You can use this technique to cook just about any vegetable in the fridge, from cauliflower to green beans.

How To Steam Fry Vegetables

The most important piece of equipment for steam-frying is a medium to large skillet. Nonstick, stainless steel, or cast iron skillets are all fine, so use what you have and feel comfortable with. You’ll also need a lid for your skillet.

The size of skillet depends on how many people you’re feeding. Use a 10-inch skillet to make about 4 servings of vegetables, or a 12-inch skillet if you’re making six servings.

The steam-frying method is pretty simple: Heat a little oil in a pan, add the vegetables and a pinch of salt, then stir-fry just long enough to get a little bit of color on the veggies. After that, add a splash of liquid to the pan and quickly cover with a lid to trap the steam inside.

For the liquid, you can use water, stock, juice, wine, beer… most any liquid will do, really!.You want just enough liquid to steam the vegetables, not braise them. This means about two tablespoons of liquid for four servings (about 1 pound of vegetables) or, 3 or 4 tablespoons for six servings (about 1 1/2 pounds of vegetables).

At this point, you also can also add extra flavoring ingredients like soy sauce, fish sauce, or a squeeze of lemon.

How To Steam Fry Vegetables

The vegetables steam their way to tenderness in just a few minutes. Use a fork to spear a vegetable and check if it’s tender and cooked through. If it is, let the vegetables cook, uncovered, for another minute to let the steam evaporate.. If they’re still not done, add another tablespoon or two of liquid, close, and steam a bit longer.

Some of my favorite vegetables to steam fry are broccoli, cauliflower, carrots, bell peppers, onion, fennel, zucchini, and green beans. So they all cook at the same speed, these vegetables should be cut into bite-sized pieces for cooking. Aim for 1- to 2-inch lengths for green beans. For broccoli and cauliflower, chop or break them up into 1-inch florets.

Carrots and other hardy vegetables are also great for steam-frying. Slice them thinly (1/4 inch or so) before cooking and cook them alongside other vegetables. (FYI, asparagus is also great steam-fried, but will cook slightly more quickly than other vegetables. Best to cook asparagus separately.)

For some extra flavor once the vegetables are done cooking, add a handful of chopped herbs, a squeeze of lemon, or a drizzle of aged balsamic vinegar.