Tag Archive for Oil-free cooking

Vegetable steam-through

Throwing brown rice or quinoa in the rice cooker first thing can be a great basis for nutritious throw-together meals for later in the day.20150210_132415

It could turn into anything: salad, a vege steam-through or form the basis for burgers.

In any case it feels good to have the foundation of a dish on the boil. I love nothing more than having dinner (or at least part of it) sorted by the end of breakfast.

Since I was under siege by my scallopini patch, a vegetable steam-through won out.20150210_132650

By the way, a steam-through is my version of a stir fry. Only healthier. It’s infinitely flexible in a unfussy mid-week kinda way. And is delicious.

It goes something like this.

1 onion, chopped
Half vege stock cube (Rapunzel)
1 scallopini, sliced
Handful cherry tomatoes
Sprigs of fresh thyme, oregano, rosemary
1 large garlic clove, pressed
Sprinkle of dried chilli flakes (optional)
Salt & pepper
Toasted pumpkin seeds

To a large pan add 1 cup of water, stock cube, onion & scallopini. Bring to the boil & simmer.
Add cherry tomatoes, fresh herbs & garlic.
Cover and cook over low heat for ten minutes until cooked. Add a splash more water if sticking.
When cooked add about half cup cooked brown rice and toss with tamari and seasonings.

Serve with fresh tomatoes & toasted pumpkin seeds.

Zucchinis, red peppers & aubergines will all work beautifully. And a dollop of cashew cream stirred in the end. Divine.

You may also like to read about why I cook without oil