Steaming Veg: Quick, Easy, And Healthy Way To Cook

Steaming is one of the quickest and easiest ways to cook vegetables, and it's a healthy option, too, as it locks in flavour, nutrients and a perfectly tender texture. It's also simple to do, requiring very little in the way of specialist equipment. You can steam vegetables on a stovetop, in the oven or in the microwave.

How to Steam Cook Vegetables

Cut veg into uniform bite-sized pieces

Cutting your vegetables into uniform, bite-sized pieces is an important step in the process of steaming them. This is because it ensures that all the vegetables cook evenly and at a similar rate.

For example, if you are steaming carrots, which typically take 7-12 minutes to steam, depending on their size, you can reduce the cooking time by cutting them into smaller pieces. The same goes for cauliflower and potatoes.

However, it's important to note that some vegetables, like spinach and other leafy greens, can be steamed whole.

When cutting your vegetables, it's also a good idea to separate them by cooking time. This is because some vegetables take longer to steam than others. For instance, potatoes will take much longer to steam than green beans. By cutting your denser vegetables into smaller, bite-sized pieces, you can speed up their cooking time.

Additionally, cutting your vegetables into uniform sizes will help ensure that they are all done at the same time. This is especially important if you are steaming multiple types of vegetables together.

In summary, cutting your vegetables into uniform, bite-sized pieces is a crucial step in the steaming process as it ensures even cooking, reduces cooking time for denser vegetables, and helps all the vegetables finish cooking at the same time.

Use a steamer basket

Using a steamer basket is one of the most common ways to steam vegetables. Here is a step-by-step guide:

Step 1: Chop the vegetables

Cut the vegetables into uniform, bite-sized pieces. This ensures that they cook evenly and at the same rate. The thicker the vegetable, the longer it will take to cook. For example, carrots can be cut into smaller pieces to shorten the cooking time.

Step 2: Add water to the saucepan

Add about 1 inch of water to the bottom of a saucepan or pot. Then, place the steamer basket inside the pot. The water level should be just under the basket.

Step 3: Bring the water to a boil

Once the water is boiling, add the vegetables to the basket and cover it with a lid.

Step 4: Cook the vegetables

Cook the vegetables until they are just tender. The cooking time will vary depending on the type of vegetable. As a rule of thumb, broccoli takes 3 to 5 minutes, green beans and carrots take 4 to 5 minutes, and cauliflower takes 10 to 12 minutes. It is important not to overcook the vegetables, as this can lead to sogginess.

Step 5: Remove the vegetables

Carefully remove the vegetables from the steamer basket and place them in a bowl. You can use tongs or a slotted spoon to avoid burning yourself.

Step 6: Season and serve

Drizzle the vegetables with olive oil, butter, or kosher salt to taste. You can also add fresh herbs, spices, lemon juice, or cheese to enhance the flavour. Steamed vegetables go well with meat, sauces, or even on their own as a healthy side dish.

Don't overcook them

The key to steaming vegetables is to avoid overcooking them. This is the best way to ensure you don't end up with soggy, bland, and mushy veggies. The cooking time will depend on the type and thickness of the vegetables. Tender vegetables like asparagus or green beans will cook in just a few minutes, while denser vegetables like carrots or potatoes will take longer.

To avoid overcooking, set a timer! If you don’t, you might get distracted with other parts of the meal and forget about the vegetables. A timer will also help you check intermittently based on how quickly you think they’re cooking.

The vegetables are done when they are tender but still have a slight bite when pierced with a fork. They should also appear vibrant and colourful. Most vegetables are bright and vibrant when ready. Stop steaming when the vegetables still have a bit of crunch to them — they will finish cooking in the residual heat.

If you're cooking vegetables of multiple types or sizes, remove the ones that are done and let the others continue to steam. Use tongs or a slotted spoon to take the vegetables out of the steamer without burning yourself.

As a rule of thumb, here are some steaming times for common vegetables:

• Asparagus: 2 to 7 minutes
• Broccoli: 3 to 8 minutes
• Green Beans: 4 to 7 minutes
• Carrots: 4 to 12 minutes, depending on thickness
• Brussels sprouts: 6 to 10 minutes
• Cabbage: 7 to 10 minutes
• Cauliflower: 5 to 12 minutes
• Baby potatoes: 10 to 20 minutes
• Sweet potatoes: 25 to 35 minutes (halved, shorter for diced)

Seasoning

Timing of Seasoning:

It is recommended to season the vegetables after they have been steamed and removed from the heat source. This ensures that the seasoning sticks to the vegetables and that the vegetables are tender and cooked through.

Basic Seasoning:

A simple and classic way to season steamed vegetables is to add a drizzle of olive oil or a pat of butter, along with a sprinkle of salt and pepper to taste. This combination enhances the natural flavour of the vegetables without overwhelming them.

Herbs and Spices:

For added flavour, you can include fresh or dried herbs, such as chopped herbs, or spices like crushed red pepper flakes. These can be added after steaming, allowing you to customise the dish to your taste preferences.

Lemon Juice:

A splash of lemon juice can also be a great addition to steamed vegetables, providing a tangy and bright flavour note.

Other Seasoning Options:

You can further customise your steamed vegetables by tossing them in an easy dressing or serving them with a dip, such as aioli, on the side. Additionally, you can get creative and experiment with different seasonings, such as feta cheese crumbles, to find combinations that suit your palate.

While the focus is on seasoning after steaming, it is worth noting that some recipes may call for seasoning the vegetables before they are cooked. This can help enhance their flavour during the steaming process and create a different taste profile.

Remember, the key to successful seasoning is to taste as you go and adjust the amounts of each seasoning to suit your preferences. Happy steaming and enjoy your delicious and healthy vegetables!

Microwaving

Steaming vegetables in the microwave is a quick and easy way to cook veggies while retaining their colour, texture, flavour, and nutritional content. Here is a step-by-step guide on how to do it:

Preparing the Vegetables

If you are using frozen vegetables, start by thawing them. Place the box or bag of vegetables on the counter and let them sit for a few hours until they are thawed. If you are in a hurry, you can put the frozen vegetables in a bowl of warm water for about 30 minutes. Fresh vegetables do not need to be thawed and can be used straight away.

Once your vegetables are thawed (or fresh), give them a quick rinse with lukewarm water to clean them. If there is caked-on dirt, use a kitchen scrubbing brush to remove it.

Next, cut the vegetables into serving-size pieces. Aim for pieces that are no more than 2 inches (5 cm) long. Cutting the vegetables into smaller pieces will help them steam more quickly and evenly. Try to cut all the vegetables into roughly the same size so that they cook at the same rate.

Placing the Vegetables in a Bowl for Steaming

Get a large, microwave-safe bowl or dish and arrange the vegetables in a single layer at the bottom. If you have more vegetables than can fit in a single layer, you will need to steam them in separate batches.

Add a small amount of water to the bowl. Pour in enough water to just cover the bottom of the bowl or to submerge the vegetable pieces by about 1/8. Thicker vegetables like carrots will need more water, while thin, leafy veggies like spinach will need very little water.

Cover the bowl with a sheet of plastic wrap, leaving one corner of the dish uncovered to allow steam to escape. Alternatively, you can use a large microwave-safe plate or a glass baking pan instead of plastic wrap.

Steaming the Vegetables

Place the covered bowl of vegetables in the microwave and set it to high power. Start with a cooking time of two minutes and then adjust as needed. The total cooking time will depend on the type and amount of vegetables you are steaming.

Check the vegetables after two minutes. If they are still firm, use a fork to turn them over in the bowl and put them back in the microwave for another two minutes. Repeat this process in two-minute intervals until the vegetables are tender.

Once the vegetables can be easily pierced with a fork, they are ready to serve! Season with salt and pepper, herbs, or your favourite spices.

Tips for Specific Vegetables

• Brussels sprouts: Cut each sprout in half.
• Bok choy: Remove the core and separate the leaves.
• Potatoes: Cut into equally sized pieces; peeling is optional.
• Green beans: Trim the ends.
• Broccoli/cauliflower: Cut off florets into 1-inch pieces.
• Asparagus: Leave whole and remove the stems.
• Corn: Microwave in the husk for about 1.5 minutes per ear, or remove the kernels and microwave uncovered in a bowl, stirring every 30 seconds until hot.
• Spinach: Microwave one-third of the amount at a time in a large bowl, checking and tossing every 30 seconds until wilted.

Frequently asked questions