Steaming Veggies: A Boil-Free Alternative For Cooking

Steaming is one of the quickest and easiest ways to cook vegetables. It is also one of the best ways to maximise nutrients, especially for broccoli. However, it is possible to overcook vegetables when steaming, resulting in a mushy texture. So, can you cook steamed vegetables without boiling? The answer is yes. Here are some methods to steam vegetables without boiling:

- Using a steamer basket or pan: Chop the vegetables into uniform bite-sized pieces and place them in a steamer basket or pan. Add 1 inch of water to the bottom of a saucepan or pot, then place the steamer basket in the pot. Bring the water to a boil, add the vegetables to the basket, cover, and cook until tender.

- Using a plate and tinfoil: Fill a medium pot with 1/2 inch of water and place three golf ball-sized balls of aluminium foil on the bottom. Rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender.

- Using a microwave: Place vegetables in a microwave-safe bowl with a tablespoon of water. Cover with plastic wrap or a microwave-safe plate and cook until crisp.

- Using a pot without a steamer: Choose a pot with a hermetically sealing lid and a thicker bottom for even heat distribution. Layer the vegetables into the pot, starting with those that have a longer cooking time. Close the lid and cook over medium-high heat until the lid feels very hot, then turn the heat down to low.

Steaming vegetables without a steamer basket

Steaming vegetables is a great way to cook them without losing taste and nutrients. Here are some ways to steam vegetables without a steamer basket:

Using a Metal Strainer or Colander

Choose a saucepan that is wide enough to hold the metal strainer or colander around the rim and deep enough that the strainer doesn't touch the bottom. Add about an inch of water to the bottom of the pan, place the strainer over the pan, fill it with veggies, and cook. Depending on the size of the strainer and the amount of vegetables, you may need to cook in batches.

Using a Wire Cooling Rack

For this method, a wider saucepan is better. Add about an inch of water to a Dutch oven or roasting pan, place the cooling rack over the top, add the veggies, and cook.

Using a Splatter Screen

Place a splatter screen over a wide saucepan filled with water, add the veggies, and cook.

Using a Foil Pie Tin

Use a saucepan that is wide enough to fit the pie tin inside and fill the pan with a thin layer of water. Poke holes in the bottom of the pie tin and place it upside down in the saucepan. Place the veggies on top of the tin and cook.

Using a Heat-Proof Plate and Aluminium Foil

Fill a large pot or saucepan with about half an inch of water. Make three balls of equal size out of aluminium foil and place them in the pot. Rest a heat-proof plate on top of the foil balls. If you don't have a suitable plate, you can use a small baking rack or a splatter guard instead. Place the veggies on the plate, heat the water to a simmer, and cover the pot.

Using a Pan or Pot of Water

Pick a pot or pan that is big enough to hold all your vegetables, preferably in a single layer. Add just a bit of water to the bottom—about half an inch. Once the water is boiling, add the vegetables. Keep an eye on the water level and add more if it gets too low to generate steam. Cover the pot with a lid to keep the steam in.

Using a Microwave

Wash your vegetables and cut them to the desired size. Place them in a microwave-safe bowl and add a bit of water to the bottom—just a thin layer for most veggies. Cover the bowl with plastic wrap, leaving a small gap for steam to escape. Microwave on high until the vegetables are as cooked as you like them. Start with five minutes, then add a minute at a time. Carefully remove the plastic wrap, as steam will escape.

How to avoid overcooking steamed vegetables

Steaming is one of the best ways to cook vegetables, but it's easy to overcook them. Here are some tips to avoid overcooking your steamed vegetables:

Cut Vegetables into Uniform Sizes

Before steaming, cut your vegetables into uniform bite-sized pieces. This ensures that they cook at roughly the same rate and are all done simultaneously. For example, if you're steaming mixed vegetables with denser vegetables like carrots and quicker-cooking veggies like broccoli, add the carrots first and then add the broccoli after a few minutes. Alternatively, you can cut the denser vegetables slightly smaller so they cook faster and finish at the same time as the rest.

Use a Timer

It's easy to get distracted while preparing a meal, so use a timer to avoid over-steaming your vegetables. Set the timer for three minutes initially and then check intermittently based on how quickly you think they're cooking.

Check for Doneness

Take the vegetables out of the steamer when they still have a bit of crunch in the middle. They will continue to cook in residual heat and will be perfectly cooked by the time they reach the table. Most vegetables are done when they are tender and can be easily pierced with a paring knife. They should also be bright and vibrant in colour.

Steam for the Right Amount of Time

The amount of steaming time varies depending on the type of vegetable. Spinach and arugula, for instance, only need about three minutes, while carrots, potatoes, turnips, and squash can take up to 20 minutes. Broccoli florets, cauliflower florets, and green beans typically need five to seven minutes.

Choose the Right Cooking Method

While steaming is a great option, it's not the best choice for every vegetable. For instance, avoid microwaving cauliflower, as it can lead to a significant loss of nutrients. Additionally, boiling vegetables can cause a loss of nutrients and flavour, resulting in soft, grey, and mushy veggies. Instead, try alternative cooking methods such as sautéing, stir-frying, grilling, or roasting. These methods expose the vegetables to heat for a shorter time and allow for the addition of flavour and seasoning.

The best vegetables for steaming

Steaming is one of the best ways to cook vegetables, as it keeps nutrients locked in. It is also a quick and easy way to cook.

When steaming vegetables, it is important to cut them into uniform sizes so that they cook at the same rate. Tender vegetables, like broccoli, will cook faster than denser vegetables, like carrots.

• Broccoli
• Spinach and other leafy greens
• Cauliflower
• Asparagus
• Carrots
• Green beans
• Small potatoes
• Artichokes
• Baby bok choy
• Chinese broccoli
• Radishes
• Peas
• Cabbage
• Brussels sprouts
• Kale
• Collards
• Squash
• Turnips
• Zucchini

The benefits of steaming over boiling

Steaming vegetables is a quick and easy way to cook them without overthinking or putting in too much effort. It is also one of the best ways to cook vegetables to maximise their nutritional value. Here are some benefits of steaming over boiling:

Retains Nutrients

Steaming is a gentler way to cook vegetables because they don't come into direct contact with boiling water. Boiling vegetables can cause water-soluble vitamins and minerals like vitamin C, vitamin B1, and folate to leach into the water. Unless you're consuming the water along with your vegetables, these nutrients are lost. Steaming, on the other hand, preserves more nutrients and keeps the vegetables vibrant in colour.

Quick and Easy

Steaming is one of the quickest methods to cook vegetables. It requires basic kitchen equipment like a pot with a lid and a steamer basket or colander. The process is simple: add a small amount of water to the pot, place the vegetables in a steamer basket, cover, and steam until tender.

Versatile

Steaming is versatile and can be done in various ways. You can use a steamer basket, a colander, or a fine-mesh sieve. If you don't have any of these, you can create a DIY steamer by using aluminium foil and a plate. Additionally, you can steam vegetables in the microwave or use a steam juicer, which extracts juice from the vegetables while cooking them.

Taste and Texture

Steaming helps retain the taste and texture of vegetables better than boiling. It prevents them from becoming soggy or overcooked, provided you keep an eye on the timing. Steamed vegetables are crisp and tender, and you can easily control their doneness by checking with a fork.

How to steam vegetables in a microwave

Yes, you can cook steamed vegetables without boiling. Here is a step-by-step guide on how to steam vegetables in a microwave:

Preparing the Vegetables

If you are using frozen vegetables, take them out of the freezer and let them thaw. This may take a few hours, depending on the density of the frozen veggies. You can speed up the process by soaking the box or bag in warm water for about 30 minutes. Fresh vegetables do not need to be thawed but give them a quick rinse before you start cooking.

Cutting the Vegetables

Using a sharp kitchen knife, cut the vegetables into serving-size chunks, ideally no more than 2 inches (5 cm) long. Cutting the vegetables into similar-sized pieces will ensure they cook evenly. If you are steaming multiple types of vegetables, try to cut them to roughly the same size.

Placing the Vegetables in a Bowl

Place the cut vegetables into a large, wide, microwave-safe bowl or dish. Spread them into a single layer at the bottom of the bowl. If you have more vegetables than can fit in a single layer, plan to steam them in separate batches.

Adding Water

Pour in just enough tap water to cover the bottom of the bowl. You only need a small amount of water to create steam. As a rough guide, add enough water so that the vegetable pieces are about one-eighth submerged. Leafy vegetables like spinach will need less water, while thicker veggies like carrots will need more.

Covering the Bowl

Cover the bowl with microwave-safe plastic wrap, leaving one corner open to vent. If you prefer not to use plastic wrap, you can use a large porcelain, stoneware, or ceramic plate instead.

Steaming the Vegetables

Place the covered bowl of vegetables in the microwave and set it to "high." Start with two minutes of cooking time and then check the vegetables. If they are still firm, turn them over with a fork and microwave for another four minutes. Repeat this process until the vegetables are tender.

Serving the Vegetables

To check if your vegetables are ready, poke them with a fork. The tines should easily pierce the veggies, and they should be tender and moist. You can now season and serve them as a side dish or incorporate them into another recipe.

Cooking Times for Different Vegetables

Different vegetables will have different cooking times depending on their size and thickness. Here are some approximate cooking times for commonly steamed vegetables:

• Asparagus: 4-6 minutes
• Broccoli: 3-8 minutes
• Brussels sprouts: 7 minutes in the microwave, 10 minutes on the stovetop
• Carrots (sliced 1/4-inch thick): 5-8 minutes
• Cauliflower: 3-6 minutes
• Green beans: 3-5 minutes
• Peas: 1-2 minutes
• Zucchini: 6-8 minutes

Frequently asked questions