Oil-Free Potato, Pepper & Butter Beans

Recently I have been experimenting with making ‘ fried’ dishes without the use of oil. A fry without the use of oil may seem kind of strange, but there is more and more awareness of how fats, even plant-based fats such as oils should be consumed in moderation if at all.
 
I remember when selling my book at a fair, one or two people asked me if the book contained oil-free recipes. I used to love a nice dollop or two of olive oil and just about anything, but it may not be such a good idea.
 
I did not think it could be done, but I was pleasantly surprised. The idea is to caramelize the onion using water instead of oil, with a little patience it actually works, and the final result is quite tasty.
 
 
Recipe
 
Makes enough for 4 good servings.
 
INGREDIENTS 

• 1 large onion - sliced
• 3 or 4 medium potatoes – washed & cubed
• 1 tin of butter beans - drained
• 1 red pepper – cut into strips
• 1 or 2 hot chillis – with seeds left in if you want it spicy
• 3 tbsp – tamari soya sauce
• ½ tsp – paprika
• ½ tsp – dried oregano
• A handful of cherry tomatoes – cut in two
• 2 or 3 scallions - chopped
• A pinch or two of sea salt at the end, but taste it first.

 
METHOD

1.  Steam the cubed potatoes till just soft, then set aside.
2. To a large pan on medium heat add ¼ cup of water and slowly soften the onion.
   After the water has evaporated, add another ¼ cup and keep cooking until the onion as a little browned and soft.
3. Add the chopped red pepper and chilli and another ¼ cup of water and cook a few minutes until softening.
4. Now include the cubed potato, the butter beans, the tamari, paprika and dried oregano. Add another ¼ cup of water and heat it all together, stirring gently so the herbs and spices are nicely incorporated.
5. Add the chopped tomato and green onion ( scallion ) just before serving
6. A pinch of salt at the end if you wish.

 
A one pot meal, without oil, only a little salt and plenty of flavour 😊
  
Bon appétit !
 
Jacques
 @HungrySoulVegan - Changing the Culture

---