How To Steam-Fry Vegetables (2024)

FAQs

Can you steam and then fry vegetables? ›

There is certainly more than one way to cook vegetables, but there's no better technique for weeknight cooking that what we call “steam/sauté.” Exactly as it sounds, the vegetable is steamed or “wet cooked” then then sautéed, or “dry cooked.”

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.

Bring the water to a boil. Steam: Once boiling, add the vegetables (in the steamer basket, if it has a handle). Steam with the lid on until crisp tender, taste testing with a fork to assess doneness. Make sure not to overcook!

Add a drizzle of extra virgin olive oil to the pan. Add vegetables in an even layer. Season with salt, sauces, herbs, other seasoning) Cover and steam for 5-10 minutes, depending on the veg.

Without a steamer pan insert:

Fill a medium pan with around 2 inches of water and bring to the boil. Add the veg, cover and cook until tender, following the below timings for guidance.

Fish sauce or soy sauce – Add a couple tablespoons of fish sauce or soy sauce directly to the steaming water. Vinegar – Toss sweet vegetables, like sweet potatoes or carrots, with a splash of balsamic, red wine, or other vinegar before steaming to play off their natural sweetness.

Oven steaming: Add a few tablespoons of water to a roasting pan, then add the food and place the roasting pan in the oven at medium heat for a few minutes at a time. Check the food periodically to ensure it is steaming, not burning. Add a few more tablespoons of water if you find it has evaporated completely.

Steamed veggies can be pretty boring, unless you dress them up with some added flavor. A spicy yogurt dressing is a good way to add a lot of flavor. Take about half a cup of yogurt, and stir in the juice of a lemon, and some of your favorite fresh herbs, minced finely. Dill is excellent, or some grated garlic.

Add the vegetables, cover and reduce the heat: Scatter the vegetables over the steamer basket. Cover the pot and reduce the heat to medium. Steam the vegetables: Start checking the vegetables after a few minutes. Tender vegetables, like broccoli and asparagus, will cook in just a few minutes.

How to steam veg in a pan? ›

Directly place the steamer basket inside the saucepan so it completely spreads itself out. Bring the water to the boil with the lid on so the internal temperature builds. Place the lid on to cover the saucepan. Steam the vegetables until they are soft (use a fork to determine their readiness).

Using advanced technology, the steam function circulates hot steam around your food to lock in nutrients and flavour, while the air fryer function cooks your food to crispy perfection with little to no oil.

Broccoli does NOT requiring boiling before sautéing or stir-frying IF you implement the steaming method. Trapping hot air in the pan is what helps soften the broccoli so it doesn't just appear cooked on the outside.

1“Steam fried” sunday roast

For the perfect family meal, try steaming and air frying your whole chicken and vegetables. The addition of steam will enhance the tenderness of the chicken and the flavour of the vegetables, cut down the cooking time, and ensure a perfect crispy skin.

Like steam-frying, you have two paths for steam-roasting: You can first steam your veg until tender with ½ cup of water on a foil-covered baking sheet; carefully tip out any excess liquid, toss with oil, salt, and pepper, and roast uncovered (this method prioritizes crispy edges).

When exposed to cooking water, the nutrients in veg like vitamin C can be lost. This isn't a problem with steaming! Thanks to the minimal added water, and gentle, indirect heat, your veggies keep more of the good stuff as steaming preserves nutrients, texture and flavour.