Need a quick side dish of vegetables to go with your meal? Try steam-frying them!
What is Steam-Frying?
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.
The Best Pan for Steam-Frying
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.
Steps for Steam-Frying
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 Know When Your Veggies Are Done
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.
The Best Vegetables for Steam-Frying
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.
How To Steam-Fry Vegetables
Feel free to substitute any of favorite vegetable for those in this recipe, such as broccoli, bell peppers, onion, fennel, asparagus, or zucchini. Cut into bite-sized pieces for cooking. (Note: Asparagus and other delicate vegetables will cook slightly more quickly; begin checking for doneness sooner than with other vegetables.)
1 1/2 tablespoons olive oil
8 ounces (1/2 of 1 medium head) cauliflower, cut into 1-inch florets
8 ounces green beans, cut into 1-inch pieces
8 ounces (3 medium) carrots, sliced 1/4-inch thick
1/2 teaspoon salt
1/4 cup water, stock, wine, or other liquid (see Note)
2 tablespoons chopped parsley (optional)
Heat the oil, then add the vegetables:
In a 12-inch skillet over medium heat, heat the olive oil until it begins to shimmer.
Add the vegetables in a single layer. It's fine if the vegetables overlap, but try not to crowd the pan too much; cook in two batches if you're using a smaller skillet. Sprinkle the salt evenly over top.
Stir-fry the vegetables until they have some light brown spots, about 5 minutes
Add the water or other liquid and cover the skillet:
Let the vegetables steam, covered, just until tender. This usually takes about 4 minutes.
Check the vegetables:
Uncover the pan and use a fork to spear a few of the vegetables and see if they're tender or still crunchy. If done, cook the vegetables, uncovered, just another minute or so to let any remaining liquid evaporate from the pan. If not done, add another tablespoon or two of liquid, cover, and steam a bit longer
When the vegetables are tender, transfer them to a serving dish. Sprinkle with parsley (optional) and serve while still warm.
|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 1g||3%|
|Total Carbohydrate 7g||3%|
|Dietary Fiber 3g||12%|
|Total Sugars 3g|
|Vitamin C 26mg||130%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|