Steaming Vegetables: A Necessary Pre-Cooking Step?

Steaming is a quick and simple way to cook vegetables, and it's a great option if you want to retain their nutrients and texture. It doesn't require any fancy equipment, and it's a beginner-friendly cooking method. You can steam almost any type of vegetable, from carrots and green beans to pumpkin, cabbage, broccoli, and cauliflower. The key to successful steaming is to avoid overcooking, so keep an eye on your veggies and taste-test them as you go.

How to steam vegetables without a steamer

Steaming is one of the easiest and quickest ways to cook vegetables. Here are some ways to steam vegetables without a steamer:

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 with veggies, cover, and cook. Depending on the size of the strainer and the amount of vegetables, you may need to work in batches.

Using a Wire Cooling Rack

With this method, the wider the saucepan, the better. Add about an inch of water to the pan, place the cooling rack over the top, add the veggies, cover, and cook.

Using a Splatter Screen

After filling a wide saucepan with water, place the splatter screen over the top, add the veggies, cover, 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, cover, and steam.

Using a Microwave

Place the vegetables in a microwave-safe bowl with a small amount of water (2-3 tablespoons per pound of vegetables). Cover the bowl with a plate or lid, or stretch plastic wrap across the top, leaving one corner turned up to vent. Microwave on high for around 2.5 minutes and continue in 1-minute intervals until the vegetables are tender.

Using a Pan

Add about an inch of water to a deep pot or pan and place the vegetables in the pan. Cover the pan and turn the heat to medium-high. Once the water starts steaming, turn the heat down to low and let the vegetables cook for the recommended time, checking for doneness with a knife or fork.

The benefits of steaming vegetables

Steaming vegetables is a quick, easy, and nutritious way to prepare vegetables. It is a simple way to get vegetables onto your plate without much effort. Here are some benefits of steaming vegetables:

Locks in Flavour and Nutrients

Steaming vegetables helps lock in flavour and nutrients. It is a healthy cooking method that preserves the maximum nutritive value of vegetables. The indirect steaming method is particularly effective in retaining nutrients, with practically no loss of nutrients. While some water-soluble nutrients, such as vitamins B and C, may be lost in the direct steaming method, the nutrient loss is still significantly less compared to boiling.

Easy to Digest

Steaming produces vegetables that are soft and easy to digest, making them ideal for elderly individuals or those with weak digestion. The texture of steamed vegetables is also better, resulting in a light and fluffy consistency.

Quick and Convenient

Steaming is one of the quickest and most convenient ways to cook vegetables. It does not require constant attention, and you can let the vegetables steam while finishing the rest of your meal. The key to perfect steaming is to cut the vegetables into uniform sizes to ensure even cooking and avoid over-steaming, which can result in mushy vegetables.

Versatile Cooking Method

Steaming is a versatile cooking method that can be done using different equipment, such as a steamer, a pan with a steamer insert, a collapsible steamer basket, or even a microwave. This makes it accessible to anyone, regardless of their kitchen setup.

Healthy and Delicious

Steaming is a healthy cooking option as it does not require the use of oil or submerging the vegetables in water, which can leach nutrients. It is a great way to increase the nutrient density and absorption of certain vegetables, like asparagus. Steamed vegetables also have a good flavour and can be seasoned with a simple drizzle of olive oil, salt, pepper, or a squeeze of lemon juice.

The best vegetables for steaming

Steaming is one of the best ways to cook vegetables, as it helps retain their nutrients, flavour, and texture. While it is technically possible to steam all vegetables, some are better suited to steaming than others. Here is a list of the best vegetables for steaming:

Broccoli

Broccoli is a popular choice for steaming. Cut the stalks into pieces and steam for 8-12 minutes, or separate the florets and steam for 5-7 minutes.

Cauliflower

Like broccoli, cauliflower is also a good candidate for steaming. Break it into florets and steam for 5-10 minutes.

Carrots

Carrots are another sturdy vegetable that can be steamed. Depending on their size and how they are cut, carrots will take 6-12 minutes to steam.

Asparagus

Asparagus spears can be steamed whole or cut into short pieces. Steam thick spears for 5-6 minutes, or cut-up spears for 4-7 minutes.

Green Beans

Green beans are a great choice for steaming and will be ready in 4-7 minutes.

Spinach and Other Leafy Greens

Spinach and other leafy greens, such as Swiss chard, can be steamed whole and will take around 3-5 minutes.

Artichokes

Artichokes can be steamed whole after trimming. They will take 25-35 minutes to cook.

Potatoes

Small potatoes, such as new potatoes, can be steamed and will take 15-20 minutes. Larger potatoes should be cut into smaller pieces first.

Other Great Vegetables for Steaming:

• Brussels sprouts
• Corn on the cob
• Radishes
• Baby bok choy
• Zucchini
• Peas
• Pumpkin
• Sweet potatoes
• Cabbage
• Yellow squash

Remember to cut dense vegetables into smaller, bite-sized pieces to ensure even cooking. Also, avoid over-steaming to prevent mushy vegetables. Enjoy experimenting with different vegetables and finding your favourite combinations!

How to avoid over-steaming

To avoid over-steaming, the key is to keep an eye on the vegetables and check in on them regularly. Set a timer to avoid getting distracted and forgetting about them. The timer should initially be set for three minutes, and then you can continue checking intermittently based on how quickly you think they're cooking.

Different vegetables have different steaming times, so it's important to be aware of the cooking times for the specific vegetables you're steaming. For example, spinach and arugula only need about three minutes, whereas carrots, potatoes, turnips, and squash need 8 to 20 minutes. Broccoli, cauliflower, and green beans fall somewhere in the middle, requiring 5 to 7 minutes of steaming.

It's also important to cut the vegetables into uniform sizes so that they cook at roughly the same rate and are all done at the same time. If you're steaming mixed vegetables, add the longer-cooking veggies first and then add the quicker-cooking veggies after a few minutes. Alternatively, you can cut the denser vegetables slightly smaller so that they cook faster and finish at the same time as the others.

Remove the vegetables from the steamer when they still have a bit of crunch in the middle. By the time you get them to the table, they will have cooked through perfectly without turning mushy.

Seasoning steamed vegetables

• Use fresh herbs: Toss whole sprigs of fresh herbs like parsley, thyme, or dill over the steaming vegetables, or chop up the leaves and sprinkle them over the vegetables after they’re cooked.
• Add garlic: Garlic goes well with any vegetable, but leafy greens like kale benefit the most from this extra zing. You can also sauté garlic with olive oil and toss it with vegetables after they’re steamed.
• Try ginger: Place thinly sliced ginger at the bottom of the steaming basket and cover with butternut squash or other winter root vegetables. Like garlic, you can also sauté ginger in olive oil first before tossing it with steamed vegetables.
• Lemon: Add lemon slices, lemon zest, or lemon juice to vegetables like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water.
• Olive oil: Before steaming, toss vegetables in olive oil, salt, and freshly ground black pepper.
• Sesame oil: Toss Asian vegetables, such as bok choy or gai lan, with toasted sesame oil, salt, and white pepper before steaming.
• Fish sauce or soy sauce: Add a couple of tablespoons of fish sauce or soy sauce directly to the steaming water.
• Vinegar: Toss sweet vegetables, like sweet potatoes or carrots, with a splash of balsamic, red wine, or other vinegar before steaming to complement their natural sweetness.
• Butter: Drizzle steamed vegetables with melted butter, or toss them in a garlic butter sauce.
• Salt and pepper: Season steamed vegetables with salt and pepper to taste.
• Cheese: Sprinkle parmesan or another cheese of your choice on top of your steamed vegetables.

Frequently asked questions