Steaming Beans: A Healthy, Quick Cooking Method?

Cooking beans in a steamer is a great way to prepare them, and it comes with several benefits. Steaming beans is a simple and fast process that requires little time and attention. It also helps to maintain the beans' colour, keeping them vibrant and fresh-looking. This cooking method is slightly healthier than boiling, as fewer nutrients are lost in the process. Beans can be steamed in a steamer basket, a pan on the stove, or in the microwave. When steaming, it's important not to overcook the beans, as this can affect their colour and texture.

How to steam green beans

Yes, you can cook beans in a steamer! Here's how to steam green beans:

Firstly, steaming green beans is a great way to cook them while maintaining their vibrant green colour and nutritional value. The moist and gentle heat cooks the beans evenly, softening their texture while retaining their vitamins and minerals.

What You'll Need:

• A colander, pot or deep skillet with a lid
• A steamer basket (optional)
• 1 lb. fresh green beans
• 1 Tbsp butter
• 1/4 tsp salt
• 1/4 tsp freshly cracked black pepper

Step 1: Prepare the Green Beans

Rinse the green beans in a colander. Snap off any ends that still have a stem attached. You can leave the beans whole or snap them in half, depending on your preference.

Step 2: Set Up the Steamer

Place about an inch of water in a pot or deep skillet. If you're using a steamer basket, place it inside the pot. Make sure the water isn't so deep that it comes up through the holes in the steamer basket.

Step 3: Steam the Green Beans

Fill the steamer basket with the washed green beans and place a lid on the pot. Turn the heat to high and bring the water to a boil (this should take about 3 minutes). Once the water is boiling, allow the beans to steam for about 5 minutes, or until they reach your desired level of tenderness. Aim for a vibrant green colour and tender texture, but be careful not to overcook them.

Step 4: Season and Serve

Once the green beans are cooked to your liking, remove the pot from the heat. Take the steamer basket out of the pot and discard the water. Place the beans back into the pot, add some butter, and stir to melt. Season with salt and pepper, and serve!

Tips:

• If you don't have a steamer basket, you can steam the green beans directly in the pot of water. Just be aware that the bottom layer of beans may cook slightly more than the rest.
• Get creative with your seasonings! Try adding lemon zest, sesame oil, or a variety of flavoured butters to your steamed green beans.

How to season steamed green beans

Steaming green beans is a simple and healthy way to cook them, preserving their vibrant colour, flavour, and nutrients. Here is a step-by-step guide on how to season your steamed green beans:

Step 1: Prepare the Green Beans

Rinse your green beans in a colander and trim the stem ends. You can also snap off the tip ends of the beans individually or by aligning a few beans and using a knife to trim them evenly. Leave the beans whole or cut them in half, depending on your preference.

Step 2: Set Up the Steamer

Fill a medium to large saucepan with 1-2 inches of water and place a steamer basket inside. Ensure the water level is below the steamer basket's holes. If you don't have a steamer basket, you can use a colander or a disposable metal pie pan with holes poked in it.

Step 3: Steam the Green Beans

Place the prepared green beans into the steamer basket and cover the saucepan with a lid. Bring the water to a boil over high heat, then reduce the heat to medium. Steam the green beans for 3-7 minutes, depending on your desired level of tenderness. Aim for a vibrant green colour and a tender yet crisp texture. Avoid overcooking, as this will result in drab, olive-green, and mushy beans.

Step 4: Season the Green Beans

Once the beans are steamed to your liking, remove them from the heat and drain any remaining water. Return the beans to the pan, add a tablespoon of butter or olive oil, and stir to coat the beans. Season with salt and freshly ground black pepper to taste. You can also get creative and experiment with various seasonings and flavours.

Seasoning Ideas:

• Lemon juice and zest
• Minced garlic and butter
• Grated Parmesan or Pecorino cheese
• Rice vinegar and sesame seeds
• Slivered toasted almonds
• Thinly sliced green onions
• Sesame oil and sesame seeds
• Lemon juice with melted butter, salt, and pepper
• Basil butter: Combine basil leaves, butter, garlic, lemon zest, and salt to taste
• Cilantro lime butter: Mix cilantro leaves, butter, lime zest, and optional green chile sauce
• Garlic butter: Blend butter, garlic, salt, and pepper, with optional parsley for colour
• Lemon-y butter: Blend butter, lemon juice, and lemon zest, adding salt to taste

How to steam dried beans

Dried beans are a great food to keep in your pantry as they are affordable, lightweight, and can be stored for years. When you're ready to cook them, steaming is a great option as it keeps the nutrients inside the beans. Here's how to steam dried beans:

Step 1: Prepare the Beans for Soaking

Measure out the desired quantity of dried beans and pour them into a large bowl. Add water in twice the amount of beans. For example, if you're using one cup of beans, add two cups of water. Ensure that the water completely covers the beans.

Step 2: Soak the Beans

Loosely cover the bowl with a pan lid or aluminium foil. Set the bowl of beans aside and let them soak for at least six hours. For the best results, let them soak overnight. This step is important as it rehydrates the beans and prepares them for cooking.

Step 3: Prepare the Steamer

After the beans have soaked, drain the water using a mesh strainer. Next, fill your steamer pot with water and bring it to a boil. The amount of water will depend on the type of steamer you're using. Place the soaked beans into the steamer basket.

Step 4: Steam the Beans

Place the steamer basket with the beans over the boiling water, cover, and start the timer. Steam the beans for three to four minutes or until they reach your desired level of tenderness. Remember to take off the lid and stir the beans every minute to ensure even cooking.

Step 5: Season and Serve

Once the beans are cooked, remove the steamer basket from the pot and pour the beans into your serving bowl or container. You can add seasonings before or after steaming, depending on your preference. Enjoy your freshly steamed beans!

Tips and Tricks:

• If you're short on time during the week, consider soaking a large batch of beans over the weekend and freezing them in portions. That way, you can simply take out the portion you need and cook them without the long soaking time.
• While a steamer basket is ideal, you can also steam beans without one. Simply place the beans directly into the steamer pot with a small amount of water and cook, stirring occasionally.
• Experiment with different seasonings to find your favourite flavour combinations. You can add seasonings before or after steaming.

How to steam green beans without a steamer

Yes, you can cook beans in a steamer! Here's how to steam green beans without a steamer:

Steaming is a great way to cook green beans, as it maintains their vibrant colour and nutritional value. While a steamer basket is a great kitchen tool to have, it is possible to steam green beans without one. Here are some easy hacks to steam green beans without a steamer:

Use a Colander

Use a metal or heat-proof colander or strainer. Add about an inch of water to a large pan and place the colander inside, ensuring it fits with the lid on. The colander will act as a steamer.

Use a Pie Pan

Take a disposable metal pie pan and poke holes in it. Add an inch of water to a pan large enough to fit the pie pan. Turn the pan upside down and place it on top of the water. Place the green beans on the pan and secure the lid.

Use the Microwave

You can also steam green beans in the microwave. Place trimmed and cleaned green beans in a microwave-safe bowl with a scant tablespoon or so of water at the bottom. Cover the beans with a microwave-safe lid or plate (avoid plastic wrap) and cook on high power for 1 minute. Check the beans and repeat at 15-second intervals until they are steamed to your liking.

General Tips for Steaming Green Beans

• Wash and trim the ends of the green beans before cooking.
• Steam the green beans for 3 to 5 minutes, depending on how tender or crisp you like them.
• To stop the cooking process, place the steamed beans in an ice bath after cooking.
• Season the green beans with salt, pepper, lemon juice, garlic, herbs, or your favourite spices.

How to avoid overcooking green beans

Yes, you can cook beans in a steamer, and it's a great way to cook them without losing too many nutrients. Here's how to avoid overcooking green beans:

Preparation:

Rinse your green beans in a colander and trim off any ends that still have stems attached. You can leave the beans whole or snap them in half—leaving them whole makes for a more dramatic presentation.

Set up your steamer:

Place about an inch of water in a pot or deep skillet. If you're using a steamer basket, place it inside the pot. The water level should not be so high that it comes up through the holes in the basket. If you don't have a steamer basket, you can use a colander or strainer that fits inside your pot with the lid on.

Steam the beans:

Fill the steamer basket or colander with the washed green beans and place a lid on the pot. Turn the heat to high and bring the water to a boil (this should take about 3 minutes). Once the water is boiling, allow the beans to steam. The cooking time will depend on how tender you like your beans. Steam for about 3-7 minutes for tender but still crisp beans. Aim for beans that are a vibrant green colour and still have a bit of bite to them.

Finish and serve:

Remove the pot from the heat and take the steamer basket/colander out of the pot. Discard the water and return the beans to the pot. Add some butter and stir it through, allowing the residual heat to melt the butter. Season with salt and pepper, or your choice of herbs and spices, and serve.

Tips to avoid overcooking:

• Keep an eye on the time. Green beans cook quickly and are best when they still have a bit of bite.
• Check the beans often as they cook. You can test their tenderness with a fork.
• If you're using frozen green beans, they may need less cooking time, so check the package for recommended cooking times.
• If you're using a microwave to steam your beans, check them frequently as it can be more difficult to get an even level of doneness.

Frequently asked questions