Steaming Fresh Veggies: A Quick, Healthy Cooking Guide

Steaming is one of the quickest and easiest ways to cook vegetables. It's a healthy cooking method that locks in flavour, nutrients and a perfectly tender texture. There are several ways to steam vegetables, including using a steamer, a pan with a steamer insert, a collapsible steamer basket, an electric steamer, or even a microwave. The key to steaming vegetables is to avoid overcooking them, and to cut them into uniform sizes so that they cook at the same rate.

How to steam vegetables without a steamer

Steaming is a great way to cook vegetables, and you don't need any fancy equipment to do it! Here are some simple methods to steam vegetables without a steamer:

Using a pot and a metal colander or strainer

Fill a pot with approximately half an inch of water. Place a metal colander or a strainer inside, ensuring there is enough space so that the boiling water won't touch the strainer. If your strainer doesn't rest on the rim of the pot, you may need to hold it in place, so consider using a strainer with a heat-proof handle or protecting yourself with an oven mitt. Place the vegetables in a single layer in the strainer, bring the water to a boil, then lower the heat. Cover the pot to prevent steam from escaping and check on your vegetables often to prevent overcooking.

Using a pot, aluminium foil and a plate

This method is for those who don't have a metal strainer. First, fill a large pot with about half an inch of water. Make three balls of roughly equal size out of aluminium foil. Rest a heat-proof plate on top of the foil balls. Place the vegetables in a single layer on the plate, heat the water to a simmer, and cover the pot. Your vegetables will be ready in a few minutes.

Using an oven

This method requires a roasting pan with a rack, or a large pot and a baking rack. Heat the oven to a low temperature (approximately 200°F) and bring a teapot of water to a boil. Pour half an inch of water into a large pot. Arrange the vegetables in a single layer on a baking rack and place it over the pot. Cover the whole thing with aluminium foil to prevent steam from escaping, and place the pot in the oven until the vegetables are steamed.

Using a microwave

Place your vegetables in a microwave-safe bowl, add a couple of tablespoons of water, and cover with a plate or heat-proof lid. Microwave on high according to the steaming times for the specific vegetables you are cooking.

Using a pan

Fill a medium pan with around 2 inches of water and bring it to a boil. Add the vegetables, cover, and cook until tender. Top up with a splash more water if the pan boils dry.

How to cut vegetables for steaming

When preparing vegetables for steaming, it's important to cut them into uniform, bite-sized pieces. This ensures that they cook evenly and at the same rate. The size you cut them to will depend on the type of vegetable and how long you want to cook them for. For example, if you're cooking carrots, the smaller you cut them, the less time they will take to cook.

Some vegetables, such as asparagus, may need extra preparation. For example, you may want to snap off the tough bottom ends of the asparagus stalks, and thicker stalks will be more tender if you peel them lightly before steaming. Most vegetables don't need to be peeled before cooking, but you may want to peel those with extra-tough or dirty skins.

If you're cooking multiple types of vegetables together, it's a good idea to separate them by cooking time. This will prevent some vegetables from being overcooked or undercooked. You can also speed up the cooking time of denser vegetables by cutting them into smaller pieces.

How to season steamed vegetables

Steaming is a great way to cook vegetables, preserving their flavour, nutrients, and texture. Here are some tips on how to season your steamed vegetables:

Salt and Pepper

A classic combination, salt and pepper can be added to steamed vegetables to enhance their flavour. It is recommended to add salt at the beginning of the cooking process, as it can break down the molecules of the food. However, be mindful of the quantity, as too much salt can be unhealthy. Pepper can be added at any time.

Olive Oil

Olive oil is a type of fat that absorbs the flavours of other foods. Drizzling a small amount of olive oil on steamed vegetables can enhance their flavour and add heart-healthy features to your dish.

Fresh Herbs

Adding fresh herbs to steamed vegetables is a great way to enhance their flavour. Basil, sage, thyme, rosemary, parsley, dill, oregano, and chervil are some great options. It is best to add these herbs at the end of the cooking process to preserve their flavour and effectiveness.

Citrus Fruits

Lemon and orange can add a refreshing taste to steamed vegetables. You can marinate the vegetables before steaming or add slices of lemon or orange zest while steaming. Lemon juice can also be added after steaming for a tangy flavour.

Vinegar

Adding a tablespoon or two of vinegar to steamed vegetables can give them a unique flavour profile. Balsamic, red wine, distilled white, rice, apple cider, mart, and sherry vinegar are some options to try.

Garlic

Garlic adds a delightful aroma and flavour to steamed vegetables. It is recommended to use fresh garlic and cut the cloves 10-15 minutes before adding them to the vegetables to activate the enzymes and fully develop the flavour.

Soy Sauce

Soy sauce has a rich and smooth flavour that can enhance the taste of steamed vegetables. It blends well with garlic oil, and this combination works well with a variety of vegetables, including broccoli, spinach, and cauliflower.

Remember to taste your vegetables as you season them and adjust the quantities of each seasoning to your preference. Enjoy experimenting with different seasoning combinations to find your favourite flavours!

How to avoid overcooking steamed vegetables

Steaming is a great way to cook fresh vegetables, preserving their flavour, nutrients and texture. However, it is easy to overcook them, resulting in a mushy, unappetising mess. Here are some tips to help you avoid overcooking your steamed vegetables:

Cut Them Uniformly

Before steaming, cut your vegetables into uniform bite-sized pieces. This ensures they cook at roughly the same rate and are all done simultaneously. Smaller pieces will also cook faster than larger pieces.

Timing is Key

Use a timer to keep track of the cooking time. Start checking your vegetables after a few minutes, and take them out of the steamer when they still have a bit of crunch in the middle. They will continue to cook in the residual heat and be perfectly done by the time you serve them.

Know Your Vegetables

Different vegetables have different cooking times. Tender vegetables like broccoli and asparagus cook faster than harder, denser ones like carrots and potatoes. If you are steaming a mix of vegetables, add the longer-cooking ones first and then the quicker-cooking ones after a few minutes.

Use the Right Equipment

Use a steamer basket or steamer pan for even cooking. A steamer basket fits directly into a saucepan, sitting just above the bottom of the pan. Alternatively, use a saucepan with a steamer insert, which is a second level of the pan with small holes to allow for steaming.

Preserve Nutrients

Steaming is a great way to preserve the nutrients in your vegetables. Avoid boiling them, as this can cause water-soluble nutrients to leech out into the cooking water.

Add Some Flavour

Once your vegetables are steamed to perfection, toss them with a little olive oil or butter, salt, and a squeeze of lemon. You can also add fresh herbs, spices, or cheese to taste.

How to steam different types of vegetables

Steaming is one of the quickest and easiest ways to cook vegetables. It's a healthy cooking method that locks in flavour, nutrients, and a perfectly tender texture. Here's a guide on how to steam different types of vegetables.

Preparation

Before steaming, cut your vegetables into uniform, bite-sized pieces. This ensures that they cook evenly and at the same rate. Smaller pieces will cook faster than larger pieces. For root vegetables like carrots, slice them into smaller chunks unless you're using baby carrots. Some vegetables, like artichokes, can be kept whole but make sure to trim them first. For cauliflower and broccoli, break them into florets.

Equipment

You don't need any special equipment to steam vegetables. While steamer baskets or steamer pans can be useful, you can simply use a pot with a lid and a steamer basket or colander that fits snugly inside. If you're using a steamer basket, add about 1-2 inches of water to the bottom of the pot, making sure the surface of the water is just under the basket. Bring the water to a boil.

Steaming

Once the water is boiling, add the vegetables to the basket and cover with a lid. Start checking the vegetables after a few minutes, depending on the type of vegetable. Tender vegetables like broccoli and asparagus will cook faster than harder vegetables like carrots and potatoes. The vegetables are done when they are tender and can be easily pierced with a knife or fork. Most vegetables will also be bright and vibrant in colour when ready. Stop steaming when the vegetables still have a bit of crunch left as they will continue to cook in the residual heat.

Seasoning

After steaming, carefully remove the vegetables from the steamer basket and place them in a bowl. Toss them with a bit of olive oil or butter, and season with salt and pepper to taste. You can also add fresh herbs, spices, lemon juice, or cheese for extra flavour.

Timing

The timing for steaming vegetables will vary depending on the type and thickness of the vegetable. Here are some approximate timings for common vegetables:

• Asparagus: 2-5 minutes
• Broccoli: 3-5 minutes
• Green Beans: 4-5 minutes
• Carrots: 4-5 minutes (depending on thickness)
• Brussels sprouts: 6-7 minutes
• Cabbage: 7-10 minutes
• Cauliflower: 10-12 minutes
• Baby potatoes: 10-15 minutes
• Sweet potatoes: 25-35 minutes (halved, shorter for diced)

Frequently asked questions