Steaming Veggies: A Simple, Delicious, Healthy Cooking Method

Steamed vegetables are a quick, easy, and nutritious side dish that can be served with a variety of main courses. The key to achieving perfectly steamed vegetables is to cut them into uniform sizes and avoid over-steaming them. The cooking time will vary depending on the type of vegetable and the size of the pieces, with smaller and less dense vegetables cooking faster than larger and denser ones. To steam vegetables, add water to a saucepan, bring it to a boil, place the vegetables in a steamer basket, cover, and reduce the heat. For added flavour, toss the steamed vegetables with butter, olive oil, garlic, lemon juice, salt, and pepper.

Choosing your vegetables

The great thing about steaming is that you can steam pretty much any vegetable. Popular vegetables to steam include broccoli, cauliflower, and carrots, but you can also steam Brussels sprouts, leafy greens, potatoes, green beans, sweet potatoes, and more.

When choosing your vegetables, it's important to consider the cooking time. Different vegetables have different cooking times, and you want to make sure that everything is cooked to your liking. For example, root vegetables like sweet potatoes will take longer to cook than less dense vegetables like zucchini. Cutting your vegetables into smaller pieces will reduce the cooking time.

If you're planning on steaming a mix of vegetables, it's a good idea to choose vegetables with similar cooking times. For example, if you're steaming broccoli and carrots, you might want to cut the carrots into smaller pieces so that they cook at the same rate as the broccoli. Alternatively, you can start steaming the carrots first and then add the broccoli after a few minutes.

Another thing to consider is the freshness of your vegetables. Fresh vegetables are generally recommended for steaming, as frozen vegetables can get soggy more quickly. However, if you do use frozen vegetables, just be sure to keep an eye on them and don't leave them covered for too long.

When preparing your vegetables for steaming, it's important to cut them into uniform sizes. This will ensure that they cook evenly. You'll also want to cut them into bite-sized pieces, as this will make them easier to eat.

So, to summarize, when choosing your vegetables for steaming, consider the cooking times, freshness, and cut them into uniform, bite-sized pieces. Now you're ready to start steaming!

Preparing your vegetables

First, select your vegetables. You can steam pretty much anything, but popular choices include broccoli, cauliflower, carrots, green beans, potatoes, sweet potatoes, and spinach. You can steam a single type of vegetable or a medley. If you opt for a medley, be aware that denser vegetables like carrots and potatoes will take longer to cook than softer vegetables like broccoli and spinach.

Next, wash your vegetables and cut them into uniform bite-sized pieces. This will ensure that they cook at roughly the same rate. If you are steaming a medley of vegetables, you may want to cut the denser vegetables slightly smaller so that they cook more quickly and finish at the same time as the rest.

Now you're ready to start steaming!

Cooking methods

Steaming vegetables is a quick and easy way to cook them while retaining their nutrients. There are several ways to steam vegetables, including using a steamer basket, a covered pan, a microwave, or a pressure cooker. Here is a step-by-step guide to each method:

Using a steamer basket:

• Add about one inch of water to your pan and place the steamer basket inside.
• Bring the water to a boil.
• Wash and prepare your chosen vegetables, cutting them into uniform bite-sized pieces to ensure even cooking.
• Place the vegetables into the steamer basket, ensuring they do not touch the water.
• Cover the pan and reduce the heat to medium.
• Steam the vegetables for 3-20 minutes, depending on the type of vegetable. Tender vegetables like broccoli will cook faster than denser root vegetables like carrots or potatoes.
• Check the vegetables regularly to ensure they do not overcook and retain a slight crunch.
• Once cooked to your liking, remove the vegetables from the steamer and season or serve as desired.

Using a covered pan:

• Place your chosen vegetables in a large skillet or saucepan and cover with water.
• Place a lid on the pan and cook over medium heat for up to 5 minutes.
• Remove the lid and allow the water to evaporate.
• Add butter or olive oil, minced garlic, and seasonings like lemon pepper or Italian seasoning.
• Continue cooking until the vegetables are tender, adding salt and pepper to taste.

Using a microwave:

• Place your chosen vegetables and a small amount of water in a microwave-safe bowl.
• Microwave for 3-4 minutes or until the vegetables are tender.
• Season with butter, salt, and pepper, or other seasonings of your choice.

Using a pressure cooker:

• Set the pressure cooker to high pressure or manual, and set the timer for 0 minutes.
• By the time the cooker comes to pressure, it will have created enough steam to cook the vegetables.
• Do a quick release and season the vegetables as desired.

Seasoning and flavouring

A sauce can also be a great way to add flavour to steamed vegetables. For example, a garlic butter sauce can be made by melting butter in a saucepan and sautéing garlic before adding salt and pepper to taste. Olive oil and lemon juice or lime juice can also be used as a healthier alternative.

For something a little different, you could try a Chile-Lime Butter by melting butter and adding garlic, lime peel, chile, and lime juice. Alternatively, a Sesame-Chile Oil seasoning can be made by heating sesame-chile oil, olive oil, garlic, and red pepper flakes.

Storing your vegetables

Cool, Dry, Dark Place

Some vegetables stay fresh for longer in a cool or room-temperature location, away from moisture, heat, and light. This could be a kitchen cupboard or a pantry. The ideal temperature for a pantry is between 50 and 70°F (50-60°F is better). Vegetables stored in this way include:

• Hard squash (e.g. winter, acorn, spaghetti, and butternut squash)
• All types of potatoes (including yams and sweet potatoes)

These items will keep for at least a week in your pantry, and even longer (up to a month or more) if the temperature remains between 50 and 60°F.

Fridge

Some vegetables are best stored in the fridge. If your fridge has a crisper drawer, you can adjust the humidity by opening and closing the small air vents. Opt for high humidity when storing vegetables. The temperature in your fridge should be between 33 and 40°F. Vegetables that can be stored in the fridge include:

• Asparagus (will keep for 2-3 days in the crisper)
• Eggplant, celery, peppers, peas, artichokes, zucchini, and cucumber (will last up to a week in the fridge)
• Summer squash, yellow squash, and green beans (will last 3-5 days)
• Broccoli (will last 3-5 days)
• Brussels sprouts (will last 3-5 days)
• Cauliflower (will last 1 week)
• Carrots, parsnips, turnips, beets, and radishes (will last 2 weeks in a plastic produce bag in the fridge)
• Lettuce and other leafy greens (will last 3 days to a week, depending on how delicate the leaves are)
• Mushrooms (will last 3-5 days and should be kept in a paper bag in the fridge)
• Ears of corn (should be stored in their husk and will last 1-2 days)

Countertop

The only vegetables that should be kept on the countertop are tomatoes. Keep them out of direct sunlight, as the fridge will turn their texture grainy.

Other Storage Methods

• Root vegetables, such as potatoes and sweet potatoes, can be kept in a paper bag in a cool, dry spot in your house, such as a garage, cellar, or closet, where the temperature is consistently between 40 and 50°F. They will keep for up to three months without spoiling.
• Onions and shallots can be stored in a similar way to root vegetables—keep them in a cool, dark place in a breathable bag or container. They will last for up to a month.
• Scallions or leeks are best kept in a glass jar with an inch or two of water in the bottom to keep their roots submerged.
• Garlic bulbs can be stored in a dark, dry spot and will keep for up to six months.

Frequently asked questions