Steaming Veggies In An Air Fryer: Is It Possible?

Air fryers are a popular, healthy alternative to frying food in oil. They can be used to cook a variety of foods, including vegetables, with less fat and calories. But can you steam vegetables in an air fryer? The short answer is yes, you can. Steaming vegetables is a great way to retain their nutrients and natural colours, and when using an air fryer, you get the added benefit of quick and even cooking.

Best vegetables for air frying

Yes, you can steam vegetables in an air fryer. Steaming is a great way to retain nutrients and colour, and it's quicker than traditional steaming methods.

• Broccoli
• Asparagus
• Peppers
• Beans
• Onions
• Carrots
• Brussels sprouts
• Cauliflower
• Zucchini
• Mushrooms
• Avocado
• Sweet potatoes
• Green beans
• Eggplant
• Pumpkin
• Potatoes
• Beets
• Radishes
• Corn on the cob
• Summer squash
• Cabbage
• Kale
• Peas
• Artichokes
• Acorn squash
• Patty pan squash
• Chickpeas
• Jalapenos
• Pickles
• Parsnips
• Pumpkin
• Turnips

Air fryer temperature and timing

The temperature and timing for steaming vegetables in an air fryer depend on the type of vegetable and the desired texture. Here are some general guidelines and tips to help you get the best results:

• Leafy greens like spinach or kale: Steam for 5-7 minutes at 350°F to 400°F.
• Broccoli and cauliflower: Cut into florets and steam for 8-10 minutes at 350°F to 400°F.
• Carrots and green beans: Slice evenly and steam for about 10-12 minutes at 350°F to 400°F for a tender but firm texture.
• Potatoes and sweet potatoes: Cut into small cubes or slices. These usually take longer to cook, around 15-20 minutes at 350°F to 400°F.
• Soft vegetables like bell peppers, tomatoes, broccoli, and Brussel sprouts: Preheat the air fryer to 375°F and cook for 10 to 15 minutes.
• Firm vegetables like carrots, beets, potatoes, and pumpkin: Preheat the air fryer to 375°F and cook for 20 to 30 minutes.
• Frozen vegetables: Determine if they are soft or firm, then add a couple of minutes to the cooking time to allow for thawing.

Some vegetables may require a bit of experimentation to get the desired results. For example, one person reported that steaming carrots in an air fryer for 10 minutes at 220°F (104°C) did not fully cook them, while another person reported that 370°F for 5 minutes was sufficient for their vegetables.

When preparing vegetables for steaming, it is important to cut them into uniform sizes to ensure even cooking. Additionally, do not overcrowd the air fryer basket as this can affect the quality of the steam and the cooking time.

Air fryer vs traditional steaming

Steaming vegetables is a great way to retain their nutrients and natural colours. It is a healthy cooking method that helps preserve the goodness of the veggies.

Traditional Steaming

Traditional steaming involves using a steamer basket or a pot of boiling water. The veggies are placed in a basket or on a tray above the boiling water, and the steam cooks them. This method can be used on the stove or in an electric steamer. It is a gentle cooking method that preserves the texture and flavour of the vegetables.

Air Fryer Steaming

Air fryers are countertop appliances that use high temperatures to bake, grill, and fry food with little to no oil. They circulate hot air around the food, cooking it evenly and efficiently. When steaming veggies in an air fryer, you don't need to add water as the moisture from the vegetables is enough. The hot air circulation cooks the veggies evenly, and you can also add a little oil and seasoning for flavour.

Pros and Cons

Traditional Steaming

Pros:

• Traditional steaming is a gentle cooking method that preserves the texture and flavour of vegetables.
• It is a straightforward technique that doesn't require any special equipment beyond a pot and a steamer basket.

Cons:

• It can be time-consuming, especially for firmer vegetables that take longer to cook.
• It may not be as effective at retaining nutrients as other cooking methods.

Air Fryer Steaming

Pros:

• Air fryers cook vegetables quickly and efficiently, often in half the time of traditional steaming.
• They give vegetables a crispy, tasty crust while keeping the inside moist and tender.
• Air fryers are versatile and can be used for a wide range of foods and cooking methods.

Cons:

• Air fryers are countertop appliances, so they take up space in the kitchen.
• They may not be suitable for dense or tough root vegetables that require longer cooking times.

Both traditional steaming and air fryer steaming are valid methods for cooking vegetables, each with its own advantages and drawbacks. Traditional steaming is simple and gentle on the food, while air fryer steaming is faster and adds a tasty crust to the veggies. The best method depends on your personal preferences, the type of vegetables you are cooking, and the equipment you have available.

Air fryer basket preparation

Preparing the air fryer basket is a crucial step in the process of steaming vegetables. Here is a detailed guide to help you get the best results:

Wash and Cut the Vegetables:

Start by selecting your desired vegetables. Popular choices include broccoli, cauliflower, carrots, green beans, Brussels sprouts, leafy greens, potatoes, and sweet potatoes. Wash the vegetables thoroughly and cut them into uniform sizes to ensure even cooking. Smaller pieces tend to steam faster and more evenly.

Preheat the Air Fryer:

Before placing the vegetables in the air fryer, preheat the device to the desired temperature. Most air fryers have a preheating function. Set it to the temperature recommended for steaming vegetables, typically between 350°F to 400°F (177°C to 204°C).

Prepare the Steaming Setup:

You can create a steaming environment within the air fryer using aluminium foil, water, and a baking dish or heat-resistant bowl that fits inside the air fryer basket. Pour about an inch of water into the baking dish, as this will generate steam. You can also add water directly to the bottom of the air fryer basket if it has a steam basket feature.

Season and Place the Vegetables:

If desired, season the vegetables with your favourite herbs and spices, such as salt, pepper, garlic powder, or dried herbs like oregano or thyme. You can also drizzle them with a small amount of olive oil or cooking oil to enhance flavour and prevent sticking. Place the vegetables in a single layer inside the air fryer basket, ensuring they are not overcrowded. Leave enough space between the vegetables for the hot air to circulate and cook them evenly.

Set the Timer and Temperature:

Set the timer on the air fryer according to the recommended cooking time for steaming vegetables, which can vary depending on the type and size of the vegetables. As a general guideline, steam vegetables for 5-10 minutes for softer veggies, and up to 20-30 minutes for denser options like potatoes or carrots. Check the vegetables periodically to ensure they are cooked to your desired tenderness.

Check and Adjust:

Halfway through the cooking time, carefully open the air fryer and check the water level, adding more if necessary to maintain steam production. Adjust the cooking time or temperature as needed, especially if you are steaming denser vegetables or if you prefer them to be softer or crunchier.

Remove and Serve:

Once the vegetables are tender and cooked to your liking, carefully remove the basket from the air fryer, using tongs or oven mitts to handle the hot basket. Serve the steamed vegetables immediately to enjoy their optimal texture and flavour.

Air frying frozen vegetables

Yes, you can cook frozen vegetables in an air fryer! Here is a step-by-step guide on how to do it:

Preparation

First, select your vegetables. Almost any frozen vegetable will work, from broccoli and cauliflower to mixed vegetables, carrots, green beans, and Brussels sprouts. You can also mix and match different types of vegetables.

Next, take your vegetables out of the freezer and coat them with a thin layer of oil. You can use olive oil, avocado oil, or any other neutral-flavoured cooking oil. This step is important as it will help your vegetables crisp up.

Now, add your seasonings. A little salt and pepper will go a long way, but you can also use spices like garlic and onion powder, crushed red pepper, Italian seasoning, or oregano to enhance the flavour.

Cooking

Preheat your air fryer to 400°F.

Once preheated, spread your vegetables out in the air fryer basket. Make sure they are in a single layer and not overcrowded, as this will ensure they cook evenly.

Cook your vegetables at 400°F for 10-12 minutes, flipping them halfway through. If you want to add some extra fat and flavour, sprinkle some Parmesan cheese over your veggies during the last 2-3 minutes of cooking.

Tips

• Do not empty any water from the air fryer basket as this helps to "steam" the vegetables.
• Do not let your vegetables thaw before cooking. Keep them in the freezer until you are ready to season and cook them.
• Do add salt, fat, and acid to your vegetables. This will enhance the flavour and help your veggies crisp up.
• If your vegetables are soggy, it may be because your air fryer basket was too crowded. Vegetables need space for the hot air to circulate and dry them out.
• If you are cooking a large volume of vegetables, work in batches to avoid overcrowding.
• If you are cooking firmer vegetables, like butternut squash, carrots, and sweet potatoes, you may need to increase the cooking time to 20-30 minutes.

Serving

Air fryer frozen vegetables are a perfect side dish to lean proteins like flank steak, chicken, or tofu, and a fibre-rich carbohydrate such as sweet potatoes, orzo, or rice.

Enjoy your crispy, healthy, and delicious air-fried veggies!

Frequently asked questions