Yes, it is possible to bake or roast certain foods without using any kind of oil or fat in an ordinary domestic microwave oven. Microwave ovens work by using microwave radiation to heat the water molecules present in food, which leads to cooking or heating the item. While you may not achieve the exact same results as traditional baking or roasting methods, you can still cook a variety of vegan dishes in a microwave without using oil or fat. Here are some examples:
Baked Potatoes: Wash and pierce some potatoes with a fork, then place them on a microwave-safe plate. Cook them on high power for 5-10 minutes, depending on the size and wattage of your microwave, until they become tender.
Steamed Vegetables: Chop your favorite vegetables (e.g., broccoli, carrots, cauliflower) and place them in a microwave-safe dish with a small amount of water. Cover the dish with a microwave-safe lid or microwave-safe plastic wrap with a few holes for steam to escape. Microwave on high power for a few minutes until the vegetables are tender.
Microwave Baked Apples: Core an apple and stuff it with your favorite sweet filling like cinnamon, raisins, or chopped nuts. Place the apple in a microwave-safe dish and cook on high power for a few minutes until the apple is soft and tender.
Microwave Rice: Place one cup of rice and two cups of water in a microwave-safe dish. Cover the dish with a microwave-safe lid or microwave-safe plastic wrap with a few holes for steam to escape. Microwave on medium power for about 10-15 minutes, stirring occasionally, until the rice is cooked and water is absorbed.
Microwave Oatmeal: Mix rolled oats with water or plant-based milk in a microwave-safe bowl and cook on high power for 2-3 minutes, stirring halfway through the cooking process.
Roasted Nuts and Seeds: Spread nuts or seeds evenly on a microwave-safe plate and cook on high power for short intervals (about 1 minute) until they are toasted and aromatic. Stir between intervals to ensure even roasting.
Remember that microwave cooking may require some experimentation and adjustments to suit your taste preferences and the power of your microwave oven. While it may not achieve the same crispy or browned texture as traditional baking or roasting methods, microwave cooking can be a convenient and oil-free option for preparing vegan dishes.