Where do you stand on no-fat-added cooking? If you’re a vegan who reads cookbooks and keeps up with blogs, you’re likely familiar with the concept of “steam-frying” in particular. I first became acquainted with it years ago, via Bryanna Clark Grogan’s Almost-No-Fat Cookbooks and Vegan Feast blog. Isa covered it in Appetite for Reduction, released December 2010. The vegan cook who seems to be getting the most attention for no-fat-added cooking lately is Lindsay, of Happy Herbivore, with her eponymous cookbooks – but the methods are nothing new.
Basically, steam-frying proponents say that instead of starting with a little oil in your pan (and then adding the onion or other vegetables or proteins), you should save yourself the fat and use a little water for “frying”. (It’s not “frying”, at all, of course – frying by definition means using fat.) The water sizzles and steams the food. Over high heat, it will evaporate quickly, but you just need to add a splash of water to keep it going. (And be sure to work that thin spatula, ‘cuz stuff sticks!)
Can you guess my position on steam-frying?
Probably: I have long been a staunch opponent. ”I will use less fat”, I concede, “perhaps one tablespoon instead of three. And I’ll even measure it so I know I’m not cheating. But I will not “steam-fry” my food!” As a classically-inclined cook, I took the idea of doing without a little oil in the pan as an almost personal affront. Oil is necessary for caramelization, even cooking, and crispiness… AKA, deliciousness! I love fat, flavor, richness, lusciousness – and I love my big fat body, too!
But here’s the thing: I had never actually tried true steam-frying before today. And when I did, I made something truly tasty.
My first steam-fried red curry with onions, garlic, bell pepper, tempeh, potato, and spinach.
I was shocked. Dumbfounded. Speechless. How does this taste good? It’s wrong! After all, one of my culinary adages has long been the following: everything good starts with a fried onion.
Now I’m eating my hat and admitting the truth: I managed to make something delicious with no added oil.
I should point out, however, that this dish was by no means fat-free: it contained a scant half-cup of coconut milk, which contains 17 grams of fat. The tempeh has 11 grams per serving. Put these together in the amount that I ate, and I got 14 grams before we even started thinking about added oil (which would contribute another 7 grams if I stuck to one tablespoon).
(HEY! MAYBE THAT’S WHY IT TASTED SO GOOD! The tempeh and the little bit of coconut milk saved the day! I shall have to try this steam-frying business with a lower-fat dish.)
Still, I’m glad I saved myself the 7 grams and attendant calories. I love fat, but honestly, I didn’t miss it. And that’s the point, right?
Here’s what I did:
- In a large skillet I heated about 1/3 cup water on high.
- Once it was simmering, I added onion: I started with half a small organic red onion, diced, and half a small organic white onion, diced.
- Then a large organic garlic clove, thinly sliced, and half a large organic red bell pepper, chopped.
- Stir-fried these in the water til the water evaporated, then added a little more water, then permitted to evaporate again.
- In the meanwhile, mixed about 1.5 tablespoons of red curry paste in some hot water, added 1.5 tbsp organic, fair-trade sugar, 2 tbsp organic lime juice, 1.5 tbsp organic tamari, and about 1/2 cup organic coconut milk.
- Poured over the onion sauce and let it simmer violently.
- Crumbled a block of organic tempeh over, heated through, folding with my spatula often.
- Added slices of cooked organic potato, mixed and heated through.
- Added handfuls of organic spinach and steamed gently.
- Served!
In conclusion: steam-frying may be an awesome power to wield, but it must be employed thoughtfully. At best, it will save you some fat/calories without detracting from the overall finished flavor, but it won’t give you the crispy/caramelly flavor and texture you expect on onions/veg/proteins. Use in moderation. :-)
Yum! Never heard of that before.
Oil can be good for you though…it has lots of good fats, though I don’t know much about the health properties once it’s cooked.
wow, i have had the exact same attitude. like i’m too snobby to stoop to fat-free. but now i want to try it. do you think a non-nonstick skillet will work? stainless steel and cast iron are the only kinds i have.
Yeah! I did it with a non-nonstick, just a great stainless steel pan that my friend Gayle gave me! Do it up. I’m so glad we have the snobbery in common.
Steam frying sounds really interesting. I haven’t paid attention to it before (probably because I’m a huge proponent of fat…heh), but I could be down with such a delicious dish! Something new to try this week!!
I love this! I had no idea that steam frying even existed. I am thinking of making a play on fried rice with quinoa and mushroom. I’ll let you know how it turns out :)
I did it! I made a quinoa dish that was a play on fried rice and it was delicious! My boyfriend didn’t notice that there wasn’t any oil in it and actually didn’t believe me when I told them there wasn’t. It tasted exactly as I imagined it would have if made with oil. Thanks for the idea!
Everything good DOES start with a fried onion ;) This curry looks and sounds delicious. It’s one of my favorite meals (why haven’t I posted a recipe yet!?!?!) but I’ve never tried it with tempeh. Great idea!