I've seen so many people - new to the Whole-food, Plant-based, No added oil lifestyle - asking how to sauté without oil. It was a 'given' that we needed oil to sauté. Anything less was unimaginable. I was one of those cooks. I must have gone through gallons of every kind of oil. Then, I took the Forks Over Knives Plant-based cooking course offered in partnership with Rouxbe, the online professional culinary school. It was a game changer.
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This professionally designed course not only gave me the confidence I needed to become a plant-based home cook, but taught this old dog some new tricks!
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I remarked to the instructor after this lesson on no-oil sautéing that I was amazed at how much more pronounced and vibrant the flavors were. He replied - I could sense the chuckle on his end - "now you get it!". Yes, indeed, I got it.
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This isn't complicated. Instead of oil, you're simply going to add - as needed - just enough liquid to keep the food moving instead of sticking. That liquid can be so many different things: water, broth (homemade!), wine, the juice from canned tomatoes .... in fact, they all impart much more flavor than oil might. Oil just seems to blunt otherwise bright flavors.
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It's all just as easy as putting the food in a hot - preferably non-stick or well-seasoned cast iron - pan. Start to move it around. Add a splash or two of liquid as needed. See that can of stewed tomatoes? Yeah. Combine that with a bit of low-sodium vegetable broth, and you've got a flavor bomb!
Work the onions and garlic first. Add the dark greens - Collards in this case, but it could be kale, Swiss Chard, dandelion greens, Escarole. A pinch of salt. A grind of pepper. Maybe some red pepper flakes.
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Dump the rest of the tomatoes in, and let it simmer for about 10 minutes. Voilá!
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It's also the way I do my fabulous Ratatouille - which you should try!
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Or more mushrooms to go in my killer-diller vegan gravy? Either the brown gravy or the white gravy.
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It works fabulously with all manner of vegetables - below, I'm whipping up a Turk'y-ish Gumbo, combining both fresh and frozen (the Okra!) vegetables. I seasoned the broth with some Tabasco and Cajun seasonings.
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Or onions, mushrooms and garlic for a Beefless Stew.
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So, what are you waiting for? Start cooking - with a nice vessel of liquid flavor sitting prominently in your Mis en Place.
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Thanks!