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

Steaming is a quick, easy, and healthy way to cook vegetables. It's also a simple method for beginners to master. There are several ways to steam vegetables, and you don't need any fancy kitchen equipment. You can steam vegetables on a stovetop, in a microwave, or even in an Instant Pot. The key is to avoid overcooking them, which can result in soggy and bland veggies. Instead, cook them until they are crisp and tender, and don't forget to season them correctly.

How to steam vegetables in a pan

Steaming is a quick and healthy way to cook vegetables, and it can be done in a few simple steps. Here's how to steam vegetables in a pan:

Preparing the Vegetables

Firstly, choose your vegetables. While technically all vegetables can be steamed, certain vegetables are more commonly steamed and have shorter steaming times. Good options include broccoli, cauliflower, carrots, asparagus, artichokes, spinach, and green beans.

Before steaming, rinse your vegetables with clean, cold water to wash away any dirt, bacteria, and traces of pesticides. Use a clean vegetable brush to scrub veggies with thick skins, like potatoes or carrots. For vegetables with lots of nooks and crannies, such as cauliflower and cabbage, soak them in cool water for a minute or two before rinsing.

Next, cut your vegetables into uniform, bite-sized pieces. This ensures that they cook evenly. Smaller pieces will also cook faster than larger pieces, so adjust the size according to how quickly you want them to cook. For example, carrots, potatoes, and cauliflower will cook faster if cut into smaller pieces.

Steaming the Vegetables

There are several ways to steam vegetables in a pan, and you can do so with or without a steamer basket or insert.

Using a Steamer Basket or Insert:

• Add about 1-2 inches of water to the bottom of your pan or saucepan. The water level should be just under the steamer basket.
• Bring the water to a boil.
• Place the steamer basket or insert into the pan, making sure it doesn't touch the bottom.
• Put the vegetables into the steamer basket and cover with a lid.
• Steam the vegetables until they are tender. The cooking time will vary depending on the type of vegetable. As a reference, broccoli typically takes 3-5 minutes, carrots and green beans 4-5 minutes, and cauliflower 10-12 minutes.
• Check for doneness by piercing the vegetables with a fork or knife. They should be tender but still have a slight bite to them.
• When the vegetables are done, carefully remove them from the steamer and place them in a bowl.

Steaming Without a Steamer Basket or Insert:

• Add about 0.5-2 inches of water to the bottom of your pan.
• Layer the vegetables into the pan based on their cooking time, with longer-cooking veggies at the bottom and shorter-cooking veggies on top.
• Cover the pan with a lid and heat it on medium-high.
• Once the water starts steaming, reduce the heat to low.
• Set a timer for the recommended steaming time for the type of vegetables you are cooking.
• Check the vegetables for doneness by piercing them with a knife or fork. They should be tender but still have a slight crunch.
• Remove the vegetables from the heat and serve.

Seasoning and Serving

Once your vegetables are steamed, it's time to season and serve them. Drizzle them with olive oil, butter, or a squeeze of lemon juice. Add salt and pepper to taste. You can also get creative with other seasonings, fresh herbs, or spices.

Enjoy your perfectly steamed vegetables as a nutritious and tasty side dish!

How to steam vegetables in a microwave

Steaming vegetables is a great way to retain their colour, texture, flavour, and nutritional content. It's also a very simple and quick process, which can be done in a microwave with minimal equipment. Here is a step-by-step guide on how to steam vegetables in a microwave:

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 thaw for a few hours. If you are in a hurry, you can soak the vegetables in warm water for about 30 minutes. Fresh vegetables do not need to be thawed, but they should be rinsed with lukewarm water to remove any dirt. After rinsing, cut the vegetables into serving-size chunks, ideally no more than 2 inches (5 cm) long. This will help them steam more evenly and will also make them ready for stir-frying or adding to other dishes.

Placing the Vegetables in a Bowl for Steaming

Use a large, microwave-safe bowl or dish and arrange the vegetables in a single layer. If you are using multiple types of vegetables, try to cut them into similar sizes so they cook evenly. Add a thin layer of water to the bowl, just enough to cover the bottom. The amount of water will depend on the type of vegetable—thin, leafy veggies like spinach will need less water, while thicker veggies like carrots will need more.

Steaming the Vegetables

Cover the bowl with microwave-safe plastic wrap, leaving one corner open to vent. Alternatively, you can use a large porcelain, stoneware, or ceramic plate to cover the bowl. Place the covered bowl in the microwave and set it to high heat. The cooking time will depend on the type and amount of vegetables you are steaming. Start with 2 minutes and then adjust as needed. Check the vegetables and stir them if necessary. Continue microwaving in short intervals until the vegetables are tender but still crisp.

Serving the Vegetables

Once the vegetables are tender, remove them from the microwave and serve. You can season them with salt, pepper, or herbs like oregano, basil, or parsley. Enjoy your freshly steamed vegetables as a side dish or add them to your favourite recipes!

How to prepare vegetables for steaming

Preparing vegetables for steaming is a simple process. First, you need to decide which vegetables you want to steam. Technically, you can steam almost any vegetable, but some are better suited to steaming than others. Good options include broccoli, spinach, cauliflower, asparagus, carrots, green beans, small potatoes, and artichokes.

Once you have chosen your vegetables, it's time to prepare them for steaming. If you are using large vegetables, cut them into smaller chunks or bite-sized pieces. Root vegetables like carrots should be sliced, but some vegetables, such as artichokes, can be kept whole (just make sure to trim them first). Leafy greens like spinach can also be steamed whole. For vegetables like cauliflower and broccoli, break them into florets. If you are using pre-cut vegetables, you can skip this step.

After your vegetables are prepared, it's a good idea to rinse them in cold water, especially if you are steaming tougher vegetables like potatoes. Once they are rinsed and drained, blot them dry with a kitchen towel.

Now your vegetables are ready for steaming! Remember to cut your vegetables into uniform sizes for even cooking, and try to pair vegetables with similar cooking times.

The benefits of steaming vegetables

Steaming is a great way to cook vegetables, offering a range of benefits over other cooking methods. It is a simple, beginner-friendly cooking method that is quick, easy, and convenient. You don't need any fancy kitchen equipment, and it is an affordable and inexpensive way to cook.

Steaming is also a healthy way to cook vegetables. It locks in flavour, nutrients, and a perfectly tender texture. The moist heat of steaming is a much gentler process than boiling, which involves cooking food at a relatively high temperature immersed in water. This can be quite damaging to delicate vegetables, and as a result, some of the nutrients (particularly vitamin C) can be depleted. Steaming, on the other hand, yields a much more positive experience, and you are less inclined to overcook the vegetables, achieving the perfect texture.

When steaming, it is important to remember not to overcook the vegetables. They should be cooked until they are crisp and tender. The thicker the vegetable, the longer it will take to cook, so it is important to chop them into uniform bite-sized pieces to ensure even cooking.

Overall, steaming is a great way to cook vegetables, offering a range of benefits in terms of convenience, health, and taste.

How to season steamed vegetables

Steaming is a great way to cook vegetables, retaining their flavour, nutrients and texture. But plain steamed vegetables can be a little boring, so here are some ways to season them to make them even more delicious.

Salt and Pepper

A little salt and pepper can go a long way. Add the salt at the beginning of the cooking process, as the taste will change if it's added at the end. Be precise with the quantity, as too much can be overpowering.

Olive Oil

Olive oil is a great way to add some extra flavour to steamed vegetables. It absorbs the taste of the food around it and then transfers its rich taste. It's also a healthy option, as it's known for its low cholesterol.

Herbs

Humans have used herbs for their energy and taste for ages. Try adding basil, sage, thyme or rosemary to your steamed veggies. Just remember to add them at the end of the cooking process, as adding them too early can cause them to lose their flavour.

Lemon or Orange

Citrus fruits like lemon and orange can add a refreshing and tasty effect to steamed vegetables. Marinate your vegetables before putting them in the steamer, or add a few slices of lemon or lemon zest to the veggies after they're cooked.

Soy Sauce

The rich, smooth flavour of soy sauce blends amazingly with steamed vegetables. It works especially well with broccoli, spinach and cauliflower. Just remember not to add too much extra salt when using soy sauce.

Garlic

Garlic adds a delightful aroma and flavour to steamed vegetables. Use fresh garlic and cut the cloves, leaving them for 10-15 minutes before adding to your vegetables to activate the enzymes that react with oxygen.

Frequently asked questions