Steam Cooking: How Does It Work?

Steam cooking is a moist-heat cooking method that uses hot steam to cook food without disturbing it in a boiling liquid. It is one of the most natural and healthy ways to cook food, allowing you to experience the unique flavours and textures of the food itself. Steam cooking has been used since the Paleolithic Period and is still widely used in many cultures today, especially in China, India, and North African countries. This technique is perfect for delicate foods such as seafood, shellfish, vegetables, white meat fowl, fish, and starchy vegetables. It is also a very healthy cooking method as no added fat is needed, and it preserves more nutrients than other cooking methods.

The benefits of steam cooking vs boiling

Steam cooking is a gentle and healthy way to prepare food. It is a moist heat cooking method that has been used since the Paleolithic Period. While it is not very common in Western kitchens, steaming is a popular cooking technique in China, India, and many North African countries.

Steaming is a great way to cook delicate foods, such as vegetables, white meat, fish, shellfish, and stuffed pasta. It is also perfect for cooking hard-boiled eggs, soufflés, custards, and pastries.

Steaming has several advantages over boiling when it comes to cooking food. Here are some of the key benefits:

Nutrient Retention

Steaming helps retain more nutrients in food compared to boiling. Water-soluble nutrients, such as Vitamins C and B, are preserved during steaming, resulting in brighter colours and a crisper texture.

Healthier Cooking Method

Steaming is a healthier alternative to boiling as it does not require the use of oils or fats. This makes it a lower-calorie and low-fat cooking method.

Gentle Cooking Process

Steaming is a gentle cooking method as food is not agitated by bubbling liquid. This makes it perfect for delicate foods that may fall apart during boiling.

Preservation of Flavours

Steaming preserves the natural flavours of food better than boiling. Since flavours are barely transferred between dishes in a steamer, you can cook different foods simultaneously without worrying about flavour mixing.

No Overcooking

Steaming cooks food slowly, making it difficult to overcook. Even if you leave food in the steamer for longer than necessary, it will not have the cooking power to overcook the food.

Energy Efficiency

Boiling requires constant heat to maintain a steady temperature, while steaming can be done at a lower temperature, saving energy.

Versatility

Steaming is not limited to cooking vegetables; it can also be used to cook meats, seafood, rice, pasta, potatoes, and desserts.

The advantages of steam cooking vs frying

Steam cooking is a moist-heat cooking method that has been used since the Paleolithic Period. It is a gentle cooking method, as food is not agitated by bubbling liquid. Steam cooking is a great alternative to frying, as it offers several advantages.

Firstly, steam cooking is a healthier option. Unlike frying, it does not require the use of oil or other fats, which can increase the risk of heart disease, stroke, and cancer. Steam cooking also helps to lower cholesterol levels by allowing for the easy removal of fat from meats.

Secondly, steam cooking preserves the nutrients in food. Vitamins and minerals are retained, as they do not leach out into the cooking water. This is especially true for water-soluble vitamins like Vitamin C and B, which can be lost in other cooking methods.

Thirdly, steam cooking is a quick and inexpensive way to prepare dishes. It is faster and more energy-efficient than traditional cooking methods like boiling, as steam transfers energy more efficiently. Additionally, multiple foods can be cooked at the same time, saving time and reducing the number of pots and pans to wash.

Lastly, steam cooking preserves the flavour and texture of food. Foods retain their genuine flavour and remain moist and tender. It is ideal for delicate foods like seafood, shellfish, and vegetables, as it gently cooks them without over-agitation.

Steaming equipment

Steaming is a moist-heat cooking method that is simple, healthy, and allows you to experience the unique flavours of the food itself. It is a gentle cooking method, making it perfect for delicate foods such as vegetables, white meat, fish, seafood, and shellfish.

Steaming requires very little specialised equipment. You can steam food on a stovetop with just two pieces of equipment: a pot and a steamer basket. The pot is filled with a small amount of liquid (water, broth, stock, or wine) that is brought to a simmer; the item to be cooked is placed in a basket suspended above the liquid, and the pot is then covered. The hot steam circulates through the pot and cooks the food very quickly. This technique is known as "compartment steaming".

Steamer Setup #1: A Pot (or Wok) with a Lid and Heat-Proof Dish

You will need:

• A pot or wok with a lid
• A heat-proof dish that can fit inside the wok or pot
• Something to prop up the dish above the water, like a metal steam rack or a clean, empty metal can

Steamer Setup #2: A Stainless Steel Steamer

You will need:

• A stainless steel steamer
• Heat-proof dishes
• Cabbage leaves, cheesecloth, or perforated parchment paper

Steamer Setup #3: A Bamboo Steamer

You will need:

• A bamboo steamer
• A wok
• Shallow heat-proof dishes
• Cabbage leaves, cheesecloth, or perforated parchment paper

How to steam without a steamer

Steaming is a moist-heat cooking method that is simple, healthy, and allows you to experience the unique flavours of the food itself. It is a great way to cook delicate foods such as vegetables, seafood, shellfish, and even dumplings.

If you don't have a steamer, there are still plenty of ways to achieve the perfect steam. Here are some methods to steam without a steamer basket:

Using a Plate and Aluminium Foil

Roll three sheets of aluminium foil into baseball or golf ball-sized balls. Place them at the bottom of a large pot and pour in about an inch of water. Then, rest a heat-proof plate on top of the foil balls and add the food you want to steam to the plate. Cover the pot with a tight-fitting lid and let it steam.

Using a Wire Cooling Rack

If you have an elevated wire cooling rack, you can use it instead of a steamer basket. Add an inch of water to a pot with a tight-fitting lid, place the wire cooling rack in the pan, and put the food on top of the rack. Close the lid and steam to your desired level of doneness.

Using a Disposable Aluminium Pie Pan

Poke several holes into the bottom of a disposable aluminium pie pan. Place it upside down into a pot filled with an inch of water and put the food on top of the inverted pan. The edges of the pan will ensure that the food doesn't touch the water, and it will rest comfortably on the flat surface.

Steaming in the Microwave

Place the food in a microwave-safe bowl and add a few tablespoons of water. Cover the bowl tightly with microwave-safe plastic wrap, ensuring that the plastic doesn't touch the food. Microwave for 4-6 minutes or until the food is fork-tender.

Using a Colander

If you have a silicone or metal colander, you can place it inside a pot instead of a steamer basket.

Using Crumpled Aluminium Foil

As a last resort, you can simply crumple up three equal-sized balls of aluminium foil and place them at the bottom of a large pot. Place a heat-proof plate on top, add your food, cover, and steam.

The best foods for steaming

Steaming is a moist-heat cooking method that is simple, healthy, and allows you to experience the unique flavours of the food itself. It is a gentle cooking method, making it perfect for delicate foods.

Vegetables

Most vegetables are suitable for steaming, including broccoli, cauliflower, carrots, potatoes, peas, squash, leafy greens, and baby corn. Steaming is a great way to cook vegetables as it helps to retain their natural colour, flavour, and nutrients.

Meat and Poultry

Meat and poultry can also be steamed, although it may not be the first thing you think of when cooking these foods. Chicken, for example, can be steamed and then incorporated into soups, salads, stir-fries, and more.

Fish and Shellfish

Steaming is a great way to cook fish and shellfish as it gently cooks them in their aroma, preserving their texture and locking in their fresh flavours. Examples include salmon, lobster, shrimp, and scallops.

Eggs

Steaming is a brilliant way to cook eggs, ensuring they don't wind up overdone. You can steam eggs to your desired level of doneness, whether you prefer them scrambled or hard-boiled.

Dumplings

Steaming dumplings helps them retain their original shape, preserving the delicate folds and seals. The dumpling skin turns out silky yet firm.

Rice

Rice is the quintessential steamed food. It is easy to steam rice on the stovetop, although you can also use a rice cooker.

Fruits

Some fruits, such as apples and pears, can be steamed and used in desserts, or as a topping for oatmeal or ice cream.

Legumes

Legumes such as lentils are also suitable for steaming and make for a great meat substitute. They are versatile and can be dressed up or down according to your preference.

Frequently asked questions