Steaming Veggies: Pressure Cooker Perfection In Minutes

Steaming vegetables in a pressure cooker is a great way to cook them quickly while preserving their nutritional value, colour, and flavour. This method uses high pressure and steam to ensure vegetables cook evenly and quickly, and it also saves energy and water, making it an eco-friendly option. Here's a step-by-step guide to achieving perfectly steamed vegetables using this efficient method.

How much water to add to the pressure cooker

The amount of water you add to the pressure cooker depends on the quantity of vegetables you are steaming and the size of your cooker. The water should be enough to generate steam without reaching the vegetables.

For every 350 to 500 grams of cut vegetables, you will need to add 3 to 4 tablespoons of water. This is the amount of water required to steam the vegetables without boiling them. If you are using an Instant Pot, add 3/4 cup of water to the bottom of the pot. For other pressure cookers, the amount of water can vary from 1 to 2 cups. If you have a larger model, check the manual to see if it requires more water.

It is important to note that if you add too much water, your vegetables may become soggy, and if you add too little, your cooker may burn dry.

The benefits of steaming vegetables in a pressure cooker

Steaming vegetables in a pressure cooker has numerous benefits. This method is not only swift and efficient but also helps to lock in nutrients and flavours. Here are some advantages of using a pressure cooker for steaming veggies:

Time Efficiency

Steaming vegetables in a pressure cooker is a quick and efficient way to prepare your favourite veggies. It takes just a few minutes, with most vegetables requiring 2 to 5 minutes under high pressure. This method is especially useful for health-conscious individuals who want to maximise nutritional benefits while minimising cooking time.

Nutrient Retention

The high pressure and steam combination ensure vegetables cook evenly and quickly, helping to preserve their colour, texture, and essential vitamins. Unlike boiling, where valuable nutrients can leach into the water, steaming in a pressure cooker keeps everything contained, so you get to enjoy nutritious and tasty veggies.

Energy and Eco-Friendliness

Using a pressure cooker for steaming is also an energy-efficient method as it doesn't require preheating or waiting for water to boil. Additionally, it conserves water, making it an eco-friendly option for your kitchen.

Convenience and Versatility

The pressure cooker method is convenient as it doesn't require constant monitoring. You can set the timer and leave the veggies to cook while you tend to other tasks. It's also versatile, allowing you to cook a wide variety of vegetables, from broccoli and carrots to potatoes and spinach.

Taste and Texture

Steaming veggies in a pressure cooker helps retain their natural flavours and keeps them tender and nutritious. This method also preserves the vibrant colours of the vegetables, making them more appealing and delicious on your plate.

How to prepare your vegetables for steaming

Preparing your vegetables for steaming is a simple process. First, decide on the vegetables you want to steam. You can steam a wide variety of vegetables, including broccoli, carrots, green beans, cauliflower, spinach, kale, potatoes, squash, and more.

Once you've chosen your vegetables, wash them thoroughly to remove any dirt or pesticides. Then, cut them into uniform sizes to ensure even cooking. Smaller pieces will steam faster than larger ones, so keep them roughly the same size to avoid overcooking or undercooking.

If you're using harder vegetables like carrots or potatoes, you might want to cut them into slightly smaller pieces to speed up the cooking process. Softer vegetables like spinach or kale can be left whole or cut into larger pieces since they cook faster.

After cutting your vegetables, you can season them with salt, pepper, or your favorite seasonings before steaming to enhance their flavor. Alternatively, you can season them after steaming.

Now your vegetables are ready to be placed into the steamer basket or trivet of your pressure cooker, following the cooking instructions for your desired level of doneness.

How to season steamed vegetables

Steaming vegetables in a pressure cooker is a great way to cook them while retaining their nutritional value, colour and flavour. It's also quick and efficient! But how do you season steamed vegetables to make them even more delicious? Here are some detailed tips to take your steamed vegetables to the next level:

Salt and Pepper

A classic combination, salt and pepper can enhance the flavour of your steamed veggies. It is recommended to add salt at the beginning of the cooking process as it can chemically break down the molecules of your food. However, be mindful of the quantity as too much salt can be unhealthy. Pepper can be added at any time. Together, they create a perfect triangle of flavour!

Olive Oil

Olive oil is a type of fat that absorbs the taste of the food it is cooked with and then transfers its rich flavour. A drizzle of olive oil on your steamed vegetables can make them even more delicious. It also has health benefits, such as being blessed with low cholesterol.

Fresh Herbs

Humans have used herbs for ages to add energy and taste to their meals. You can use herbs like basil, sage, thyme, rosemary, parsley, dill, oregano, chervil, tarragon, cilantro, cumin, or ginger, to name a few. It is best to add these herbs at the end of the cooking process so that they don't lose their flavour and effectiveness. Chop them up and sprinkle them over your veggies for a fresh and tasty dish.

Citrus Fruits

Lemon and orange are known for their citrus qualities, and their juice can add a refreshing taste to your steamed vegetables. Marinate your vegetables with lemon or orange juice before putting them into the steamer. You can also add slices of lemon or lemon zest to the veggies or add some juice to the steaming water.

Garlic

Garlic adds a delightful aroma and flavour to steamed vegetables due to its health benefits and the presence of allicin. It is recommended to use fresh garlic instead of bottled. Cut the garlic cloves and leave them for 10-15 minutes to maximise their flavour. You can also sauté the garlic with olive oil and toss it with the vegetables after they are steamed.

Soy Sauce

Soy sauce has a well-balanced, smooth and rich flavour that blends beautifully with steamed vegetables. You can also blend soy sauce with garlic oil to create a magical combination that will make your veggies irresistible. It goes well with a variety of vegetables, including broccoli, spinach and cauliflower.

Vinegar

Adding a splash of vinegar to your steamed vegetables can give them a unique flavour profile. One or two tablespoons are enough, so don't overuse it. You can add it to the vegetables before or after steaming, but avoid pouring it directly into the colander as it may affect the flavour. Experiment with different types of vinegar, such as distilled white vinegar, rice vinegar, apple cider vinegar, or sherry vinegar.

Remember, when seasoning steamed vegetables, it's important to taste as you go and adjust the seasonings to your liking. Enjoy experimenting with these seasoning ideas to take your steamed vegetables to the next level!

How to store and reheat steamed vegetables

Storing Steamed Vegetables

When storing steamed vegetables, it is important to let them cool down completely before placing them in the fridge. If they are still hot, they could raise the temperature inside the refrigerator and create a breeding ground for bacteria. Steamed vegetables should be stored in an airtight container or a freezer bag and placed in the fridge or freezer. If you plan on eating them within a day or two, store them in the fridge. If not, it is best to place them in the freezer.

Reheating Steamed Vegetables

There are several ways to reheat steamed vegetables, including using the microwave, stove, or oven.

Microwave

When reheating steamed vegetables in the microwave, it is important not to leave them in for too long, as they can easily overcook and become mushy. Cover the vegetables with plastic wrap to prevent moisture loss and keep them tasty and nutritious. Heat the vegetables until they reach 165 degrees Fahrenheit. Use a food thermometer to check the temperature.

Oven

Although steamed foods generally do not do well when reheated in the oven, vegetables are an exception. Set the oven to a low temperature, around 200-250 degrees Fahrenheit, to avoid burning or overcooking the vegetables. Cover the vegetables with foil until the last few minutes of reheating to prevent them from drying out or becoming soggy. Spread the vegetables out evenly on a baking tray to ensure even heating.

Stove

Reheating steamed vegetables on the stovetop is a great way to retain their flavor and texture. Heat a little bit of olive oil in a frying pan on low to medium heat, then add the vegetables and toss them around for a few minutes until they are evenly heated. You can also add a squeeze of lemon juice for extra flavor.

Frequently asked questions