Steaming Cauliflower: A Quick, Easy, And Healthy Cooking Method

Steamed cauliflower is a versatile dish that can be served as a simple side or used as a base for more complex recipes. It is a nutritious, low-calorie, and low-carb option that can be prepared in several ways, including steaming in a pan, using a steamer basket, or even in the microwave. With a variety of seasoning options, from olive oil and herbs to cheese and butter, steamed cauliflower is a tasty and healthy addition to any meal.

Steaming in a pan

Steaming cauliflower in a pan is a great way to cook this versatile vegetable without needing to use a steamer. Here is a step-by-step guide:

Firstly, you will need a medium-sized pot and a fitting lid, as well as a metal strainer or colander. The pot should be large enough that the strainer/colander fits nicely inside with several inches of space at the bottom for water. A deep, medium-sized saucepan or a deep, wide skillet are good options.

Cut up a head of cauliflower into florets. You can also use pre-cut cauliflower florets, but ensure they are roughly the same size so they cook evenly. Place the raw florets into the strainer/colander.

Add a few inches of water to the bottom of the pot. You want enough water to cover the bottom of the pot by about 1/4 to 1/2 an inch. Place the strainer/colander of cauliflower into the pot and cover with a lid.

Turn the heat to medium-high and let the water come to a boil. Then, reduce the heat slightly to maintain a lively simmer. You want to make sure the water doesn't all evaporate, so check the pot every 5-10 minutes and top up the water if needed.

Let the cauliflower steam until it is tender but still has a bit of crunch. This will take around 5-7 minutes for crisp-tender florets, and 7-9 minutes for softer, mashable florets. To check if the cauliflower is done, insert a fork into one of the florets. The fork should slide in easily, but with a bit of resistance.

Once the cauliflower is cooked to your liking, remove the strainer/colander from the pot and serve. You can season simply with salt and pepper, or try tossing with olive oil, lemon juice, or butter.

Steaming in a steamer basket

Steaming cauliflower in a steamer basket is a classic method of steaming vegetables. It involves using a steamer basket or insert placed over boiling water in a pot. Here is a step-by-step guide on how to do it:

First, bring about an inch of water to a boil in a pot into which your steamer basket or insert fits. You want to ensure that the water level is not too high, as it should not touch the bottom of the steamer basket.

While the water is heating up, prepare your cauliflower by cutting off the leaves and any discoloured parts. Then, cut the cauliflower into individual florets of roughly the same size to ensure even cooking. You can also trim large florets into smaller pieces if needed.

Once the water is boiling, place the trimmed and cleaned cauliflower florets in the steamer basket and set the basket over the pot. Make sure the basket is covered with a lid to trap the steam inside, as this is essential for cooking the cauliflower.

Let the cauliflower steam until it reaches your desired texture. This usually takes around 5-10 minutes for standard-size florets, but larger florets can take up to 13 minutes. Check the cauliflower with a fork to test for doneness. It should be tender but not mushy.

When the cauliflower is cooked to your liking, remove it from the steamer basket and season it as desired. You can keep it simple with just salt and pepper, or get creative with herbs, spices, butter, cheese, or sauces. Enjoy your perfectly steamed cauliflower!

Steaming in a microwave

Steaming cauliflower in the microwave is a quick and convenient way to cook this vegetable. Here is a step-by-step guide on how to do it:

Step 1: Prepare the cauliflower

First, wash a head of fresh cauliflower and remove any leaves. Then, cut the cauliflower into evenly sized bite-sized florets. You can also trim and remove the core if desired.

Step 2: Set up the microwave

Place the cauliflower florets into a microwave-safe bowl or container. Add a small amount of water to the bottom of the bowl—around 1/4 cup or just enough to cover the bottom. You can also use a microwave steamer basket or a silicone colander placed inside a plastic container to keep the cauliflower out of the water. Cover the bowl with a microwave-safe plate or plastic wrap, leaving a small gap for steam to escape.

Step 3: Microwave

Microwave the cauliflower on high power for 3-5 minutes, depending on your desired level of doneness and the strength of your microwave. For a softer texture, cook for a longer duration. Check the cauliflower after 3-5 minutes by piercing it with a fork. If it is not tender enough, continue cooking in 1-minute intervals until done.

Step 4: Season and serve

After removing the bowl from the microwave, be careful as it will be hot, and steam will escape when you remove the cover. Season the cauliflower with butter, salt, and pepper, or olive oil and garlic salt. You can also sprinkle on some grated cheddar cheese and return it to the microwave for about 15 seconds to melt the cheese. Serve and enjoy!

Seasoning and serving

Once you've cooked your cauliflower, it's time to season and serve it. You can keep it simple with a sprinkle of salt and/or pepper and a drizzle of olive oil or butter. A splash of soy sauce or tamari is also a delicious option, and a drizzle of toasted sesame oil will bring out the vegetable's natural nuttiness.

If you're feeling adventurous, try a combination of extra-virgin olive oil, fresh herbs, salt, and pepper. Basil and oregano, for example, make a great pairing. You could also try a blend of 2 teaspoons of chopped parsley, 1 teaspoon each of dill and tarragon, or 1 tablespoon of chopped basil and 1 teaspoon of chopped oregano.

For a zesty kick, season your cauliflower with lemon zest and a squeeze of lemon juice. Alternatively, toss it with basil pesto or coat it in a rich cheese sauce.

If you're after a more substantial dish, steaming cauliflower is the first step for recipes such as creamed cauliflower, cauliflower and cheese casserole, or cauliflower mashed "potatoes."

Freezing

Whatever seasoning you choose, remember that steamed cauliflower is freezer-friendly, so you can save any leftovers for another meal.

Freezing for later

Freezing Cooked Cauliflower for Later

If you have cooked too much cauliflower, it is simple to freeze it for another time. Freezing is the best way to preserve cauliflower. It is not recommended to dehydrate it, and it will lose nutrients and become mushy if you pressure can it.

Firstly, you need to clean and prepare the cauliflower. Soak the whole cauliflower for a few minutes in water to remove any dirt or bugs. Then, remove the green parts and cut the head in half, removing the solid stem. Cut the cauliflower into florets, no bigger than 1.5 inches thick. You can break these apart by hand or use a knife.

Next, you need to blanch the cauliflower. Bring a large pot of water to the boil and add the florets. Leave to cook for 1-2 minutes. You can also steam the cauliflower for 5 minutes instead. Then, transfer the florets to a bowl of ice water to stop them from overcooking. Leave them in the ice water for 2-3 minutes, then drain and pat dry.

Now, you need to flash freeze the cauliflower. Spread the florets onto a baking sheet in a single layer and place in the freezer for 1-2 hours. Finally, transfer the frozen florets to freezer bags or containers, removing any air, and store in the freezer for up to a year.

When you are ready to eat your frozen cauliflower, you can cook it straight from frozen. It can be roasted, made into cauliflower rice, or mashed. You do not need to defrost it first.

Frequently asked questions