Steaming Veggies: A Quick, Healthy Cooking Method

Steaming is a great way to cook vegetables. It's simple, quick, and easy, and can be done on a stovetop or in a microwave. The benefit of steaming is that it helps retain the colour, texture, flavour, and nutritional content of the vegetables. There are a few different ways to steam vegetables, and you don't need any fancy equipment. You can use a steamer basket, a microwave, or a covered pan.

Stovetop steaming

Steaming is one of the easiest ways to prepare vegetables, and it can be done in minutes. It also helps retain the colour, texture, flavour, and nutritional content of the vegetables. Here is a detailed guide on how to steam vegetables on your stovetop:

To steam veggies on a stovetop, you will need a large pot or a deep skillet with a lid, and a steamer basket or a colander that fits inside the pot. If you don't have a steamer basket, you can simply use a covered pan.

First, fill the pot with enough water so that it barely reaches the bottom of the steamer basket or colander. If using a covered pan, add about 1/3 to 1/4 cup of water to the skillet.

Place the pot on the stove and turn the heat to medium/high. Once the water comes to a boil, add the vegetables to the steamer basket or colander. If using a covered pan, place the vegetables in the skillet first, then add the water, and cover with a lid.

For root vegetables like potatoes, carrots, or yams, it is recommended to cut them into bite-sized pieces to ensure even cooking. Most other vegetables can be steamed whole or cut into larger pieces.

Cover the pot with a lid, leaving a small gap for steam to escape if your lid is tightly fitted. Steam the vegetables until they are tender but still have a little crunch. The cooking time will vary depending on the type of vegetable. For example, broccoli florets or cauliflower will take around 5-7 minutes, while root vegetables like potatoes or carrots will take 8-20 minutes.

Once the vegetables are steamed to your desired tenderness, transfer them to a serving dish. You can now season your veggies with salt and pepper, or get creative with some lemon juice, parmesan cheese, or your favourite herbs and spices.

And that's it! You now have perfectly steamed vegetables that are nutritious, flavourful, and ready to be enjoyed as a healthy side dish.

Microwave steaming

To steam vegetables in the microwave, first prepare the vegetables by thawing them if frozen, then washing and cutting them into serving-size pieces. Place the vegetables into a microwave-safe bowl or dish, spreading them out into a single layer. Add a thin layer of water to the bottom of the bowl—just enough so that the vegetable pieces are about 1/8 submerged. Cover the bowl with a sheet of microwave-safe plastic wrap, leaving one corner open to vent.

Place the covered bowl of vegetables in the microwave and cook on high for two minutes. The amount of time needed to fully steam the vegetables will depend on the quantity and type of vegetables you are cooking. Test the vegetables with a fork and, if they are still firm, turn them over and microwave for another few minutes. Repeat this process until the vegetables are tender.

Some common steaming times for individual vegetables include:

• Asparagus: 4 to 6 minutes
• Broccoli: 3 to 5 minutes
• Brussels sprouts: 7 minutes
• Carrots: 5 minutes
• Cauliflower: 3 to 4 minutes
• Green beans: 3 to 4 minutes
• Peas: 1 to 2 minutes
• Zucchini: 6 to 8 minutes

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 whatever 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 about four servings of vegetables or a 12-inch skillet for six servings.

The process is pretty simple: heat a little oil in your pan, add the vegetables and a pinch of salt, then stir-fry just long enough to get a little colour on the veggies. After that, add a splash of liquid to the pan and quickly cover with a lid to trap the steam inside. For the liquid, you can use water, stock, juice, wine, beer, or most other liquids. You want just enough liquid to steam the vegetables, not braise them. This means about two tablespoons of liquid for four servings or three to four tablespoons for six servings. 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. To check if they're done, use a fork to spear a vegetable and see if it's tender and cooked through. If it is, 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.

Some of the best vegetables for steam-frying are broccoli, cauliflower, carrots, bell peppers, onion, fennel, zucchini, and green beans. For even cooking, these vegetables should be cut into bite-sized pieces. Aim for 1- to 2-inch lengths for green beans. For broccoli and cauliflower, chop or break them into 1-inch florets. Carrots and other hardy vegetables are also great for steam-frying. Slice them thinly (about 1/4 inch) before cooking and cook them alongside other vegetables. Asparagus is also great steam-fried but will cook more quickly than other vegetables, so it's best to cook it separately.

Seasoning

When it comes to seasoning, there are a variety of options to choose from. You can go with a simple option like salt and pepper, or get creative with different herbs and spices. Here are some ideas to get you started:

• Salt and Pepper: Start with a basic seasoning of salt and pepper to taste. You can use regular table salt or try something fancier like kosher salt or sea salt. Black pepper is a classic choice, but you can also experiment with different colours and varieties of peppercorns for a unique flavour profile.
• Herbs: Fresh or dried herbs can add a boost of flavour to your steamed veggies. Try using herbs like parsley, thyme, rosemary, or basil. You can chop them finely and sprinkle them over your vegetables, or add them to the steaming liquid for a more subtle flavour.
• Spices: Spices like garlic powder, onion powder, paprika, or cayenne pepper can add a kick to your steamed vegetables. You can also try making your own spice blends or using premade blends like Jamaican jerk seasoning, lemon pepper seasoning, or Italian seasoning.
• Citrus: A squeeze of fresh lemon or lime juice can brighten up the flavour of your steamed veggies. You can also use citrus zest to add a pop of flavour. Experiment with different types of citrus fruits like oranges, grapefruits, or lemons to find your favourite.
• Oils: Adding a drizzle of oil can help the seasonings stick to your vegetables and add some extra flavour. Try using extra virgin olive oil, sesame oil, or chilli oil for a spicy kick.

When seasoning your steamed vegetables, it's important to taste as you go and adjust the seasonings as needed. Start with a small amount of each seasoning and add more until you achieve your desired flavour. Remember, you can always add more, but it's difficult to remove seasonings if you add too much.

Additionally, don't be afraid to experiment and get creative with your seasoning combinations. You can try mixing and matching different herbs and spices to find flavour profiles that you enjoy. Enjoy exploring the world of seasonings and creating delicious and flavourful steamed vegetables!

Benefits of steaming

Steaming vegetables is a simple and quick process that can be done on a stovetop or in a microwave. It is one of the best ways to cook vegetables as it retains their colour, texture, flavour, and nutritional content.

Retains Nutritional Value

Steaming vegetables helps retain their maximum nutritive value. The indirect steaming method ensures practically no loss of nutrients. While some water-soluble nutrients like vitamins B and C are lost in the direct steaming method, the overall nutrient loss is much less compared to boiling.

Easy to Digest

The soft and fluffy texture of steamed food makes it easy to digest, making it ideal for the elderly and people with weak digestion or health issues.

No Overheating

Steamed foods generally do not get overheated, which helps maintain their nutritional value and prevents overcooking.

Requires Less Attention

Steaming does not require constant attention, unlike other cooking methods that may require frequent stirring or monitoring to prevent overcooking.

No Added Fat

Steaming does not require the use of oil or fat, making it a healthier alternative to frying or stir-frying. This also reduces the overall calorie count of the dish.

Simple and Quick

Steaming is a simple and quick way to prepare vegetables. It can be done in minutes and does not require any special equipment, making it an accessible and convenient cooking method for everyone.

Frequently asked questions