Steaming Veggies: A Quick, Healthy Cooking Method

Steaming is a simple and direct method of cooking vegetables that preserves their natural flavours and colours. It is a beginner-friendly, affordable, and quick way to cook vegetables while retaining their nutrients. You can steam almost any vegetable, from carrots and green beans to potatoes and broccoli. The time taken to steam vegetables varies depending on their firmness, with firmer root vegetables like potatoes taking longer than leafy greens. You can use a variety of steaming methods and equipment, such as a pan insert basket, the microwave, collapsible basket, electric steamer, or a covered pan.

How to steam vegetables without a steamer

Steaming vegetables is a great way to cook them without losing their nutrients, colour, and crispness. Here are some ways to steam vegetables without a steamer:

Using a Plate and Aluminium Foil

Choose a pot with a tight lid and a thick bottom. Pour about half an inch of water into the pot. Make three golf ball-sized balls of aluminium foil and place them inside the pot. Rest a heat-proof plate on top of the foil balls and layer your vegetables on the plate. Cover the pot and bring the water to a boil. Steam the vegetables for about 5 minutes on medium-high heat.

Microwaving Vegetables

Place cleaned and chopped vegetables in a microwave-safe bowl with a lid. Add a tablespoon of water for each cup of vegetables. Rest the lid on the bowl without snapping it closed. Microwave for 2 to 5 minutes, checking for tenderness with a fork. Continue steaming in 1-minute intervals until the desired texture is achieved.

Using a Colander and a Pot

Fill a large pot with about half an inch of water. Place a metal colander inside the pot, ensuring it does not touch the water. Add your vegetables to the colander and bring the water to a boil. Lower the heat to a simmer and cover the pot with a lid. Check on the vegetables after 5 minutes of steaming and remove the colander when they are tender.

Using a Metal Strainer

Choose a saucepan that is wide enough to hold a metal strainer around the rim and deep enough so that the strainer doesn't touch the bottom. Add an inch of water to the pan, place the strainer over it, and fill with vegetables. Cook in batches if needed.

Using a Wire Cooling Rack

Place a wire cooling rack over a wide saucepan or Dutch oven. Add about an inch of water to the pan and top with the vegetables.

How to steam vegetables in the microwave

Steaming vegetables is a great way to retain their colour, texture, flavour, and nutritional content. It's also a quick and easy way to cook veggies, and can be done in the microwave with minimal fuss. Here's how:

Preparing the vegetables

If you're using frozen vegetables, take them out of the freezer and let them thaw. This can take a few hours, or you can soak the box or bag in warm water for around 30 minutes if you're in a hurry. Fresh vegetables don't need to be thawed, but give them a quick rinse under lukewarm water to clean them. You can use a scrubbing brush if there's dirt caked on. Then, cut the vegetables into serving sizes, with pieces no bigger than 2 inches (5 cm) long. Try to cut them into similar sizes so they cook evenly.

Placing veggies in a bowl for steaming

Put your cut vegetables into a large, wide bowl or dish that's safe for microwave use. Spread them out into a single layer. If you have more veggies than can fit in a single layer, you'll need to steam them in batches. Add a thin layer of water to the bowl, just enough so that the bottom is covered and the veggies are about 1/8 submerged. You'll need less water for thin, leafy veggies like spinach, and more for thicker veggies like carrots. Cover the bowl with plastic wrap, leaving one corner open to let steam escape.

Steaming the vegetables

Place the covered bowl of veggies into the microwave and set it to "high." Start with two minutes of cooking time and see how tender the veggies are. If they're still firm, turn them over with a fork and microwave for another four minutes. Repeat this process in four-minute intervals until the veggies are tender. You can also test them with a fork to see if they're easily pierced.

Tips

• You can season steamed vegetables with salt and pepper, or herbs like oregano, basil, and parsley.
• Be careful when removing the bowl from the microwave, as it will be very hot.
• If you're using a microwave with a Steam Cooking feature, add 1/2 cup of water to the Steam Vessel base, place your veggies in the vessel insert, and close the lid before microwaving.

How to steam vegetables on the stove

Steaming vegetables is a quick and simple method of cooking that retains nutrients. Here is a step-by-step guide to steaming vegetables on the stove:

Preparation

First, select your choice of vegetables. Almost any vegetable can be steamed, but some examples include broccoli, cauliflower, carrots, green beans, spinach, and potatoes.

Next, clean your vegetables by rinsing them in cold water to remove any dirt, bacteria, or pesticides. You can use a vegetable brush to scrub thicker-skinned vegetables like potatoes or carrots. For vegetables with lots of nooks and crannies, like cauliflower, soak them for 1-2 minutes before rinsing.

Finally, cut your vegetables into uniform bite-sized pieces. This ensures that they cook at a similar rate. Smaller pieces will also cook faster than larger pieces.

Steaming

Add water to your saucepan or pot. The amount of water required depends on the steaming method, but generally, you will need enough water to fill about a quarter to an inch of the saucepan.

Place a steamer basket inside the saucepan. The basket should sit just above the bottom of the pan. If you don't have a steamer basket, you can use a heat-safe colander or a pan with a steamer insert. Make sure the water level is below the steamer.

Bring the water to a boil. Once the water is boiling, add your vegetables to the steamer basket. Cover the saucepan with a lid and reduce the heat to medium.

Let the vegetables steam for a few minutes. The cooking time will depend on the type of vegetable and the size of the pieces. Check the vegetables periodically with a fork to see if they are tender. As a reference, tender vegetables like broccoli will cook in a few minutes, while denser vegetables like carrots or potatoes will take longer.

Once the vegetables are tender, remove them from the steamer and transfer them to a bowl or serving dish. Season with olive oil, butter, salt, or any desired herbs and spices.

Enjoy your perfectly steamed vegetables!

How to steam-fry vegetables

Steam-frying is a great way to cook vegetables as it uses less oil than stir-frying, but makes a tastier side dish than basic steamed vegetables. You can use any vegetable to make a quick, easy side dish for weeknight meals!

Steam-frying is a simple method where you quickly stir-fry vegetables to develop some colour, and then steam them until tender. The veggies also pick up a little browning from the stir-fry step and some flavour from the liquid used for the steaming step, making them more exciting than plain steamed vegetables.

The Best Pan for Steam-Frying

The most important piece of equipment for steam-frying is a medium to large skillet. Non-stick, stainless steel, or cast-iron skillets are all fine, so use what you have and feel comfortable with. You'll also need a lid for your skillet. The size of the skillet depends on how many people you're feeding. Use a 10-inch skillet for four servings or a 12-inch skillet for six servings.

Steps for Steam-Frying

• Heat a little oil in a pan, add the vegetables and a pinch of salt, then stir-fry just long enough to get a little bit of colour on the veggies.
• Add a splash of liquid to the pan and quickly cover with a lid to trap the steam inside. You can use water, stock, juice, wine, or beer—most liquids will work! You want just enough liquid to steam the vegetables, not braise them. This means about two tablespoons of liquid for four servings (about one pound of vegetables) or three to four tablespoons for six servings (about 1.5 pounds of vegetables).
• At this point, you can also add extra flavourings like soy sauce, fish sauce, or a squeeze of lemon.
• The vegetables will steam to tenderness in just a few minutes. Use a fork to check if they're tender and cooked through. If they are, let the vegetables cook, uncovered, for another minute to let the steam evaporate. If they're still not done, add another tablespoon or two of liquid, cover, and steam a bit longer.

The Best Vegetables for Steam-Frying

You can use this technique to cook just about any vegetable, from cauliflower to green beans. Carrots and other hardy vegetables are also great for steam-frying. For some extra flavour once the vegetables are done cooking, add a handful of chopped herbs, a squeeze of lemon, or a drizzle of aged balsamic vinegar.

The best vegetables for steaming

Steaming is a great way to cook vegetables, locking in flavour, nutrients and a perfectly tender texture.

When it comes to choosing the best vegetables for steaming, it's important to select those that are sturdy and won't turn to mush easily. Broccoli, cauliflower, carrots, asparagus, artichokes, zucchini, and green beans are all excellent choices. These vegetables have a higher heat tolerance and retain their shape and texture even when steamed for longer periods.

Leafy greens like spinach, Chinese broccoli, and baby bok choy are also great for steaming, but they require less time as they are more delicate. If you want to experiment with different flavours and textures, try steaming radishes, quartered new potatoes, or even yellow squash.

It's important to note that steaming times may vary depending on the type of vegetable and its thickness. Harder vegetables like potatoes, squash, or celeriac are not ideal for steaming as they take longer to cook and may not yield the best results.

Additionally, the preparation of vegetables for steaming is crucial. Large vegetables should be cut into smaller chunks or bite-sized pieces to ensure even cooking. Root vegetables like carrots are usually sliced, while some vegetables like artichokes can be kept whole but well-trimmed.

By selecting the right vegetables and preparing them appropriately, you can create delicious and nutritious steamed dishes that retain their flavour, texture, and nutritional value.

Frequently asked questions