Steaming Veggies: Oven-Baked Method

Steaming vegetables is a quick and easy way to get a healthy side dish on the table. It's a simple process that involves cutting vegetables into uniform sizes, placing them in a steamer basket over boiling water, and cooking until tender. While this is the traditional method, it is also possible to steam vegetables in the oven. This can be done by placing the vegetables in a parchment paper pouch or using a steam-roasting technique. Steam-roasting involves adding a little water to a baking sheet, covering it with foil, and allowing the vegetables to steam before removing the foil and roasting for a crispy finish.

Can you cook steamed vegetables in the oven?

How to steam vegetables without a steamer

Steaming is one of the easiest ways to cook vegetables, and you don't need a steamer to do it. Here are some ways to steam vegetables without a steamer:

Using a Microwave

Add some water to a microwave-safe bowl, plate, or container, and place your vegetables inside. Cover the bowl with plastic wrap or a microwave-safe plate, and cook until the vegetables are crisp. You can also use a bowl with a couple of holes poked in the top, covered with cling wrap, and microwaved for a minute or so.

Using a Strainer or Colander

This method involves using a metal strainer or colander that fits inside a saucepan. The saucepan should be wide enough to hold the strainer and deep enough so that the strainer doesn't touch the bottom. Add about an inch of water to the pan, place the strainer over the pan, fill with veggies, cover, and cook.

Using a Plate and Tin Foil

Fill a medium pot with 1/2 inch of water and place three small 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 Fine-Mesh Sieve

Place the vegetables in a fine-mesh sieve in a large pot over boiling water, ensuring the sieve does not touch the water. Cover the pot and steam the vegetables until tender.

Using an Oven

Steam-roasting is another method to cook vegetables without a steamer. Preheat your oven to 400°F and spray a casserole dish with cooking oil. Add your vegetables to the dish and drizzle with olive oil. Season with garlic powder, salt, and pepper, and stir to combine. Cover the dish with a silicone baking mat and bake for 28 minutes. Remove the silicone mat and bake for an additional 6-7 minutes, until the vegetables are fork-tender.

Steam-roasting vs traditional roasting

Steam-roasting is a hybrid cooking technique that combines steaming and roasting vegetables. It is a simple, effective method that produces consistent results, ensuring the vegetables are tender, creamy and soft on the inside, and caramelised on the outside.

Traditional Roasting

The traditional method of roasting vegetables involves chopping them up, tossing them in oil, spreading them on a baking sheet, and cooking them in an oven until tender and crispy. However, this technique can be challenging to get right, as different vegetables have varying cooking times and temperatures. Broccoli florets, for instance, may burn while the stalks remain raw and crunchy.

Steam-Roasting

Steam-roasting solves the problems associated with traditional roasting. By introducing a small amount of water at the beginning of the cooking process and covering the vegetables with foil, they are allowed to steam in their own moisture until tender. The foil is then removed, exposing the vegetables to the dry heat of the oven, which caramelises their exterior.

This technique is superior for several reasons. Firstly, it is largely hands-off, requiring minimal intervention from the cook. Secondly, it addresses the issue of vegetables drying out and turning leathery, a common problem with traditional roasting. Thirdly, it eliminates the need for parboiling, a fussy step that some chefs use to expedite the roasting process. Finally, steam-roasting allows for the inclusion of herbs, nuts, and aromatics like garlic, as they will not burn due to reduced direct heat exposure.

Steam-roasting is a versatile technique that can be applied to a wide range of vegetables, including potatoes, squash, Brussels sprouts, carrots, avocado, cauliflower, broccoli, butternut squash, and peppers. However, it is important to note that vegetables with a higher water content may require less roasting time to allow excess moisture to evaporate.

In conclusion, steam-roasting is a superior alternative to traditional roasting, producing perfectly cooked vegetables with creamy insides and crispy edges every time.

Vegetables to steam and those to avoid

Steaming is one of the best ways to cook vegetables, as it helps retain nutrients and is a quick and easy way to prepare them. While almost all vegetables can be steamed, some are more suitable than others.

Vegetables that are great for steaming include:

• Broccoli
• Cauliflower
• Carrots
• Asparagus
• Artichokes
• Zucchini
• Green beans
• Leafy greens such as spinach, arugula, baby bok choy, and Chinese broccoli
• Radishes
• Potatoes

These vegetables are sturdy and take slightly longer to cook, so they won't turn to mush easily. Leafy greens and potatoes should be cut into smaller pieces to ensure even cooking.

On the other hand, some vegetables are best avoided for steaming as they lose their nutritional value or become too soft and watery. These include:

• Kale: Steaming destroys the isothiocyanates, which are cancer-fighting chemicals found in raw kale.
• Broccoli: While broccoli is on the list of good vegetables to steam, it is also listed here because it loses its cancer-fighting compounds and vitamins when heated.
• Cauliflower: Like broccoli and kale, cauliflower loses its nutritional benefits when steamed.
• Carrots: While steaming helps break down the cell walls and release carotenoids, more recent research indicates that steaming decreases levels of carotenoids, reducing the Vitamin A content.
• Brussels sprouts: Steaming destroys the folate, potassium, and vitamins in Brussels sprouts.
• Bell peppers: Cooking bell peppers reduces their antioxidant power by up to 75%.

So, while steaming is a great way to prepare vegetables, it's important to consider the nutritional impact on certain veggies. Raw or alternative cooking methods may be preferable for some vegetables to retain their full nutritional benefits.

Preparing vegetables for steaming

For example, denser vegetables like carrots or potatoes will take longer to cook, so you may want to cut them into smaller pieces than quicker-cooking vegetables like broccoli or asparagus. If you are steaming a mix of vegetables, add the longer-cooking veggies first and then add the quicker-cooking veggies a few minutes later.

Some vegetables can be kept whole, such as artichokes (just make sure to trim them) and leafy greens like spinach and chard. Cauliflower and broccoli should be broken into florets.

Once your vegetables are cut to the desired size, you are ready to begin steaming!

How long to steam vegetables

Steaming vegetables is a great way to cook them without losing their nutrients, texture, and flavour. While there is no one-size-fits-all approach, steaming is a quick and easy way to cook vegetables without exposing them to high temperatures and lengthy cooking times. Here is a guide on how long to steam different types of vegetables:

Broccoli and Cauliflower Florets:

Steam for 5 to 10 minutes.

Leafy Greens:

Steam for 5 to 7 minutes. This includes vegetables like kale, collard greens, Swiss chard, and spinach.

Green Beans:

Steam for 3 to 5 minutes.

Root Vegetables:

Steam for 10 to 15 minutes. This includes vegetables like beets, carrots, potatoes, turnips, and sweet potatoes.

Asparagus:

Steam for 3 to 6 minutes.

Artichokes:

Steam for 25 to 35 minutes.

Peas:

Steam for 2 to 3 minutes.

Brussels Sprouts:

Steam for 8 to 10 minutes.

Squash:

Steam for 8 to 20 minutes.

Small Potatoes:

Steam for 15 to 20 minutes.

Larger Chopped Potatoes:

Steam for 25 to 30 minutes.

Frozen Vegetables:

Add about 5 minutes to the steaming times listed above when cooking frozen vegetables.

It is important to note that these are general guidelines, and the actual steaming time may vary depending on the size and thickness of the vegetables. Always check the vegetables for doneness by poking them with a knife or fork; they should be tender but still have a slight crunch. Additionally, when steaming multiple vegetables together, cut them into uniform sizes or add the denser vegetables first and the quicker-cooking vegetables after a few minutes.

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