Steaming Jamaican Vegetables: A Healthy, Tasty Cooking Method

Jamaican steamed vegetables are a brilliant, healthy mid-week dinner option that is rich in flavour and very simple to prepare. This dish is a great way to add extra veggies to your diet and is loaded with colour and flavour. It is also a versatile dish that can be served as a side or a main course.

Choosing the right cabbage

When choosing the right cabbage for Jamaican steamed cabbage, it is important to select a firm variety such as white cabbage or green cabbage. Softer types of cabbage, like Savoy, Napa, or bok choy, are not suitable as they tend to become soggy and mushy when cooked. Leafy cabbages should also be avoided for this dish as they will wilt too much.

It is best to use a fresh head of cabbage and remove the outer leaves, which can be tough and carry residual pesticides. The inner stalk should also be removed before shredding or chopping the cabbage into quarters. You can also slice it into thin wedges if you prefer a crunchier texture.

When shopping for cabbage, look for firm heads with tightly packed leaves. Avoid those with loose leaves, discolouration, or signs of wilting. The cabbage should feel heavy for its size, indicating that it is fresh and moist.

In addition to the type of cabbage, the cooking method is also important. Steaming is a gentle cooking process that preserves the flavour, colour, and nutrients of the vegetable. It is preferable to boiling, which can make the cabbage smell unpleasant.

Prepping the cabbage

To prep the cabbage, start by removing any old, torn, or browned outer leaves and discard them. Then, using a sharp knife, cut the cabbage in half lengthwise, cutting all the way through the core. Rinse the cabbage halves under cold water, then place them cut-side down on a cutting board. Thinly slice the cabbage lengthwise, discarding the core. You can also shred or chop the cabbage, but keep in mind that thinner pieces will cook faster.

For this recipe, it is recommended to use green cabbage, also known as white cabbage. It is possible to use other varieties, such as napa or red cabbage, but the cooking time may need to be adjusted as they have different textures and densities. Green cabbage has a firmer texture, while napa cabbage is softer, and red cabbage is crunchier.

Storage and Reheating

If you are not using the whole cabbage, you can chop and store the remaining half in freezer bags for later use. You can also freeze cooked leftovers in an airtight container for up to a month.

To reheat, warm the cabbage in the microwave in 30-second increments until heated through. Alternatively, you can use a stovetop; heat a pan over medium-low heat, add the leftover cabbage, cover, and warm until heated through.

Sautéing the aromatics

The key to successful sautéing is to keep the heat at a medium to medium-high level and to stir the ingredients occasionally to prevent them from burning. It is also important to use a pan that is large enough to accommodate all the ingredients and to avoid overcrowding the pan, as this can cause the vegetables to steam instead of sauté.

Once the aromatics are soft and tender, the remaining ingredients, such as cabbage, carrot, bell pepper, and seasonings, can be added to the pan. At this point, the dish can be steamed until the desired level of doneness is achieved.

Some recipes suggest adding the scotch bonnet pepper whole and removing it before serving to impart flavour without too much heat. Others recommend finely chopping the pepper to add more spice to the dish.

Adding the cabbage

Now it's time to add the star of the show: the cabbage! For this recipe, you'll be using white cabbage, also known as green cabbage. It's best to cut it into thin strips or shred it into large chunks. If you're using a softer variety of cabbage, like Savoy, you'll want to be careful not to overcook it, as it can easily become soggy and wilted.

Once your cabbage is prepared, it's time to add it to the pot. First, you'll want to add your aromatics: onion, garlic, thyme, and scotch bonnet pepper (if using). Sauté these ingredients until they're soft and fragrant. The scotch bonnet pepper will add a nice kick of heat, but if you're sensitive to spice, you can leave it out or add less.

Next, add your cabbage to the pot and give it a good stir. You'll also want to add some liquid to the pot to help the cabbage steam. You can use water, chicken or vegetable broth, or even coconut oil for a more Caribbean flavour. Cover the pot and let the cabbage steam until it's tender. Depending on how you like your cabbage, this should take around 10-15 minutes. If you like it with a bit of crunch, aim for the shorter end of that range; if you prefer it softer, go for the longer end.

Once your cabbage is steamed to your liking, it's time to season it. Add some salt and pepper to taste, and maybe a pat of butter for some extra richness. Give it all a good stir, and your Jamaican steamed cabbage is ready to serve!

Seasoning and serving

Jamaican steamed vegetables are a flavourful and healthy dish that can be served as a side or a main. The dish is vegan-friendly and gluten-free, and it is suitable for special diets such as low-carb, keto, paleo, whole30, and vegetarian. It is also a great alternative to rice.

You can serve the steamed vegetables with a variety of Jamaican dishes, including oxtail, curry chicken, brown stew chicken, rice and peas, jerk chicken, fried dumplings, and festival dumplings. It can also be served with non-Jamaican dishes such as pork chops, sausages, steaks, and stews.

If you want to turn the dish into a main, you can add saltfish or corned beef to make Jamaican saltfish and cabbage or "bully beef and cabbage". You can also add protein such as chicken, beef, shrimp, or pork.

Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for up to a month. To reheat, warm in the microwave in 30-second increments or in a pan over medium-low heat.

Frequently asked questions