Steaming Veggies: A Quick, Healthy Guide For Beginners

Steaming is a great way to cook vegetables, helping them retain their nutritional value, colour, and texture. It's also one of the quickest cooking methods, and when done right, can produce delicious, crisp, and tender veggies. There are several ways to steam vegetables, and you can use a variety of equipment, including a steamer, a pan with a steamer insert, a collapsible steamer basket, an electric steamer, a microwave, an Instant Pot, a rice cooker, or a bamboo steamer. Here are the basic steps to steam vegetables:

1. Chop the vegetables into uniform bite-sized pieces.

2. Add water to the bottom of your chosen steaming vessel.

3. Place the steamer basket/insert into the pot, if using one.

4. Bring the water to a boil.

5. Add the vegetables to the steamer basket/insert or directly into the pot, if not using a basket/insert.

6. Cover and cook until tender.

7. Carefully remove the vegetables and season or dress as desired.

How to Steam Vegetables

How to steam vegetables in a pan

Steaming vegetables is a quick and nutritious way to cook them. Here is a step-by-step guide on how to steam vegetables in a pan:

Step 1: Select and Prepare Your Vegetables

Firstly, select the vegetables you want to steam. Good options include asparagus, broccoli, carrots, cauliflowers, green beans, and artichokes. Avoid steaming large vegetables such as potatoes, as they will take longer to cook.

Once you've selected your vegetables, clean them by rinsing them in cold water to remove any dirt, bacteria, and traces of pesticides. Use a paper towel to pat them dry. For vegetables with thick skins, such as potatoes or carrots, use a vegetable brush to scrub them clean.

Step 2: Cut Your Vegetables

Cutting your vegetables is optional and depends on your preference and how much time you want to spend cooking. Slicing and trimming large vegetables will significantly reduce the cooking time. For example, carrots and potatoes cook faster when sliced.

Some vegetables may have leaves, seeds, or stems that need to be removed before cooking. For asparagus, snap off the tough ends of the stalks, and lightly peel thicker stalks to make them more tender.

Step 3: Separate Your Vegetables by Cook Time

Before placing your vegetables in the pan, separate them based on their cooking time. Vegetables with similar cooking times should be cooked together to avoid overcooking or undercooking.

Step 4: Choose a Deep Pan

Select a deep pan that is large enough to contain water and your vegetables. The pan should have a lid to trap the steam inside. A non-stick pan, cast-iron skillet, or stainless steel pan can be used for steaming.

Step 5: Add Ingredients to the Pan

Place the pan on the stove but do not turn on the heat yet. Add your vegetables to the pan, along with approximately half an inch of water. This amount of water will create a steaming effect without boiling away all the nutrients from the vegetables.

Step 6: Turn on the Heat and Start Cooking

Close the lid of the pan and turn on the heat to a medium setting. Ensure that the lid is secure to prevent steam from escaping, as this will disrupt the cooking time and affect the texture of the vegetables.

Step 7: Adjust Heat and Set a Timer

Once the water starts boiling, turn down the heat to a low setting. Set a timer for the recommended cooking time, which will vary depending on the type of vegetable.

Step 8: Check for Doneness and Serve

When the timer goes off, check if your vegetables are done by piercing them with a knife. They should be tender but still have a slight crunch. If they seem raw, cover and cook for another minute or two. Once they are done to your liking, remove the vegetables from the heat and serve!

Cooking Times for Different Vegetables:

• Asparagus: 7-13 minutes (4-7 minutes if cut into small pieces)
• Broccoli florets: 5-7 minutes; stalks: 8-12 minutes
• Carrots: 7-12 minutes, depending on size
• Cauliflower: 5-10 minutes
• Green beans: 5-7 minutes
• Whole artichoke: 25-35 minutes
• Sliced potatoes: 8-12 minutes
• Spinach and other leafy greens: 5 minutes
• Brussel sprouts: 8-10 minutes

How to steam vegetables in a microwave

Steaming vegetables is a great way to retain their nutrients, colour, texture, and flavour. It's also one of the easiest and quickest ways to prepare vegetables. Here's a step-by-step guide on how to steam vegetables in a microwave:

Preparing the Vegetables

If you're using frozen vegetables, start by thawing them. Set the box or bag on the counter and let it thaw, which may take a few hours. Alternatively, place the frozen vegetables in a bowl of warm water for about 30 minutes. Fresh vegetables don't need to be thawed, but give them a quick rinse under lukewarm water to clean them.

Next, cut the vegetables into serving sizes. Using a sharp kitchen knife, chop the veggies into pieces no more than 2 inches (5 cm) long. Try to cut them into roughly equal sizes, especially if you're steaming multiple types of vegetables together. Cutting them into smaller pieces will also reduce the cooking time.

Placing the Vegetables in a Bowl for Steaming

Now, it's time to arrange the vegetables in a microwave-safe bowl or dish. Spread them out into a single layer at the bottom of the bowl. If you have more vegetables than can fit in a single layer, plan to steam them in batches.

Add a thin layer of water to the bowl, just enough to cover the bottom. For thin, leafy veggies like spinach, start with about a teaspoon of water. Thicker veggies like carrots will need a bit more.

Cover the bowl with a sheet of plastic wrap, leaving one corner open to vent and prevent the steam from popping the plastic. Alternatively, you can use a large porcelain, stoneware, or ceramic plate to cover the bowl.

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. The total cooking time will depend on the type and amount of vegetables you're steaming, as well as their thickness and density.

After two minutes, check the vegetables. If they're still firm, use a fork to turn them over, then microwave for another four minutes. Repeat this process in four-minute intervals until the vegetables are tender.

To check if the vegetables are done, poke them with a fork. Steamed veggies should be easily pierced, tender, and moist.

Tips and Variations

• Be careful when removing the steamed veggies from the microwave, as they will be very hot.
• You can season the steamed vegetables with salt, pepper, or herbs like oregano, basil, or parsley.
• If you're using a bag of frozen vegetables, follow the instructions on the pack. Place the bag in the microwave with the green corner facing up, without piercing it. The bag will slowly inflate as steam builds up, and it has a special vent to allow steam to escape.
• For a Whirlpool® microwave with a Steam Cooking feature, add ½ cup of water to the Steam Vessel base, then place your vegetables in the vessel insert and close the lid.

How to steam vegetables in an Instant Pot

Steaming vegetables in an Instant Pot is a quick and easy way to prepare a healthy side dish. Here is a step-by-step guide to help you get perfect results every time.

What you'll need:

• Instant Pot
• Steamer basket (optional, but recommended)
• Vegetables of your choice (see below for suggestions)
• Water
• Glass lid (optional, if your Instant Pot does not have a steam setting)

Preparing your vegetables:

When preparing your vegetables, it is important to cut them into similar-sized pieces to ensure even cooking. You can steam a variety of vegetables in your Instant Pot, including:

• Broccoli
• Carrots
• Cauliflower
• Green beans
• Bell peppers
• Asparagus
• Brussels sprouts
• Onions
• Zucchini
• Pumpkin
• Artichokes
• Beets
• Sweet potatoes

Step-by-step guide:

• Add water to the bottom of your Instant Pot. The amount of water will depend on the size of your Instant Pot; use 1 cup of water for a 6-quart Instant Pot or 2 cups for an 8-quart Instant Pot.
• Place the steamer basket inside the Instant Pot. If you don't have a steamer basket, you can use the trivet that comes with the Instant Pot or a heat-proof bowl.
• Add your cut vegetables to the steamer basket.
• Place the lid on the Instant Pot and ensure it is locked. If using a glass lid, place it on top.
• Move the steam release valve to the sealing position.
• Set the Instant Pot to Steam mode and cook at high pressure for 0 minutes. If you prefer softer vegetables, you can increase the cooking time to 1 minute.
• When the Instant Pot beeps, manually release the pressure by moving the steam release valve to the venting position.
• Open the lid carefully, as hot steam will escape.
• Remove the steamer basket with heat-safe mitts and transfer the cooked vegetables to a bowl.

Seasoning and serving:

You can season your steamed vegetables with salt, pepper, garlic, fresh herbs, or spices. You can also drizzle them with olive oil, butter, or your favorite dressing. Steamed vegetables go well with a variety of main dishes, including chicken, salmon, and beef.

Tips:

• If you are steaming multiple types of vegetables with different cooking times, add the vegetables that take the longest to cook first.
• For starchy vegetables like potatoes, parsnips, or winter squash, cut them into 1-inch pieces and steam for 4 minutes for tender results.
• Frozen vegetables can be used, but they may need a slightly longer cooking time.
• It is important to quick-release the pressure as soon as the Instant Pot beeps to prevent overcooking.

Enjoy your perfectly steamed vegetables!

How to steam vegetables in a rice cooker

Steaming vegetables in a rice cooker is an easy and convenient way to cook a healthy meal. Here is a step-by-step guide on how to do it:

Firstly, check your rice cooker has a steam function. Most modern rice cookers have a steam basket, but if yours doesn't, you can use a heat-proof colander or steamer basket instead. If you're unsure, check the instruction manual for your cooker.

Next, prepare your vegetables. Wash and cut your chosen vegetables into bite-sized pieces. Vegetables with stiff skins, like squash or pumpkin, should be placed flesh-side down in the basket. You can also add herbs and spices to taste. For example, a light coating of olive oil, salt, and pepper can enhance the natural flavours of the vegetables.

Now you're ready to start steaming. Add water to the rice cooker, place the steamer basket inside, and arrange your vegetables in a single layer. Close the lid and start the cooker. If your rice cooker has a one-button function, simply press it and check the vegetables periodically. More advanced models may have a steaming function that can be set for specific time increments. Depending on the type of vegetables, steaming should take between 5 and 15 minutes.

Once the vegetables are tender, they are ready to serve. You can enjoy them as a salad or main dish, or serve them with a sauce or dressing of your choice.

Some rice cookers allow you to steam vegetables and cook rice simultaneously. If you want to try this, place the basket of vegetables above the rice and water-filled bowl and start the cooker. Remember that vegetables cook faster than rice, so you may need to experiment with the timing to ensure both are cooked to your liking.

How to steam vegetables on a stove

Steaming vegetables is a quick, simple, and beginner-friendly method of cooking that helps retain their nutrients. Here is a step-by-step guide on how to steam vegetables on a stove:

Preparation

Firstly, choose a pan or skillet that is large and deep enough to hold the vegetables you want to cook. Add water to the pan—the amount of water depends on the steaming method you use, as outlined below.

Wash and prepare your vegetables by cutting, peeling, and trimming them to a similar size. Most people cut their veggies into bite-sized pieces, and having them be roughly the same size ensures they cook evenly.

Steaming Methods

There are several ways to steam vegetables on a stove, and you don't need any fancy equipment. Here are three common methods:

Covered Pan

Fill the pan/skillet with a small amount of water—about a quarter full or less. The water should be shallow, just enough to create steam and ensure the vegetables won't boil. Fill the pan about three-quarters full with vegetables, starting with those that take the longest to cook, such as root vegetables. Place the lid on the pan and heat to medium-high. Steam the vegetables until they are tender (you can use a fork to test).

Steamer Basket

Add about one inch of water to your pan and place a collapsible steamer basket inside. Then, add more water and bring it to a boil. Put the vegetables into the basket and cover. Reduce the heat to medium and cook until tender.

Pan Insert

Place a strainer, steamer insert, or basket over the pan, ensuring it doesn't touch the bottom. Fill the strainer with vegetables and cook until tender.

Seasoning and Serving

Once the vegetables are steamed, transfer them to a dish. Season with salt and pepper, or try something more adventurous like Jamaican jerk seasoning or lemon pepper seasoning. You can also add a squeeze of fresh lemon juice and a sprinkling of Parmesan cheese.

Tips

• Pair together vegetables with similar cooking times.
• Root vegetables like potatoes, yams, and cassava will take longer to steam (about 15-30 minutes), so steam those separately.
• Always ensure you have enough water in the saucepan to prevent halting or delaying the cooking process.
• Try to avoid over-steaming; it's better to err on the side of undercooking.

Frequently asked questions