Steaming Veggies: New Wave Cookware For Healthy Eating

Steaming vegetables is a quick and easy way to cook them, and it can be done in a microwave. To steam vegetables in the microwave, you will need a microwave-safe bowl, a microwave, and some water. First, prepare your vegetables by washing them and cutting them into small pieces. Then, place them in a single layer in the bowl and add a thin layer of water. Cover the bowl with plastic wrap or a plate, leaving one corner uncovered. Microwave on high for two minutes, then check if the vegetables are tender. If not, microwave in one-minute intervals until they are cooked to your liking.

Preparing vegetables for steaming

Firstly, if you are using frozen vegetables, you will need to thaw them. Place the frozen veggies on the counter to defrost, which can take a few hours, or for a quicker method, submerge them in a bowl of warm water for around 30 minutes. Fresh vegetables can be washed under lukewarm water, and any dirt can be removed with a kitchen scrubbing brush.

Next, cut the vegetables into uniform, bite-sized pieces. This ensures they cook at the same rate and helps to avoid overcooking. The size of the pieces will depend on the type of vegetable and how long you want to cook them for. For example, carrots, a denser vegetable, can be cut into smaller pieces to reduce cooking time. Broccoli and cauliflower should be broken into florets, and root vegetables like carrots should be sliced unless they are very small. Leafy greens like spinach can be left whole.

Once cut, the vegetables are ready to be steamed.

Steaming vegetables in a pan

Choosing the Right Pan and Preparing the Vegetables:

• Select a pan/skillet that is large and deep enough to hold the vegetables of your choice, with a matching lid.
• Wash and scrub the vegetables to remove any dirt, bacteria, or pesticides.
• Cut the vegetables into uniform sizes, ensuring they are all similar in size for even cooking.

Steaming the Vegetables:

• Fill the pan/skillet with a small amount of water, about 1/4 full or less. The water should be shallow, just enough to create steam and prevent the vegetables from boiling.
• Place the vegetables in the pan, starting with those that take the longest to cook, such as root vegetables.
• Cover the pan with a lid and heat it over medium-high heat. Adjust the heat setting to medium-high, selecting a lower temperature if your stove has a higher maximum heat.
• Steam the vegetables until they are tender. Use a fork to test their readiness.
• Once the vegetables are soft, transfer them to a dish, season if desired, and serve.

Tips for Successful Steaming:

• Try to pair vegetables with similar cooking times to avoid overcooking some vegetables while undercooking others.
• Root vegetables, like potatoes, yams, cassava, and breadfruit, will take longer to steam (about 15-30 minutes), so steam them separately.
• Clean and wash the vegetables before steaming to remove any dirt or bacteria.
• Chop the vegetables into similar sizes for even cooking.
• Don't be afraid to experiment with different steaming methods to find the one that works best for you.

Steaming vegetables in a microwave

Preparing the Vegetables:

First, if you are using frozen vegetables, you need to thaw them. Place the box or bag on the counter and let it sit for a few hours. If you are in a hurry, you can put the frozen vegetables in a bowl of warm water for about 30 minutes. Fresh vegetables, on the other hand, just need to be rinsed with lukewarm water. Use a kitchen scrubbing brush if there is caked-on dirt.

Cutting the Vegetables:

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

Placing the Vegetables in a Bowl for Steaming:

Now, put the cut vegetables into a large, wide, microwave-safe bowl or dish. Spread them into a single layer at the bottom of the bowl. If you have more vegetables than can fit in a single layer, you will need to steam them in batches.

Adding Water and Covering the Bowl:

Pour in just enough tap water to cover the bottom of the bowl. The amount of water needed will depend on the type of vegetable. For thin, leafy veggies like spinach, start with just a teaspoon, while thicker veggies like carrots will need more water.

Cover the bowl with a sheet of plastic wrap, leaving one corner uncovered to prevent the built-up 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." Start with two minutes of cooking time and then adjust as needed. The total steaming time will depend on the number and type of vegetables you are cooking. Firmer vegetables like turnips or potatoes may take up to 8 minutes, while softer veggies like broccoli will take around 4 minutes.

Check the vegetables after two minutes. If they are still firm, use a fork to turn them over and put them back in the microwave for another few minutes. Repeat this process until they are tender. You will know they are done when they can be easily pierced with a fork.

Seasoning and Serving:

Once the vegetables are tender, remove them from the microwave and season to taste. You can use salt and pepper, or herbs like oregano, basil, or parsley. Serve them as a side dish or incorporate them into your main course. Enjoy!

How long to steam vegetables

The length of time you steam vegetables for depends on the type of vegetable, the size of the pieces, and the method of steaming.

Steaming Vegetables in a Microwave

When steaming vegetables in a microwave, the cooking time will depend on the power of your microwave, the density of the vegetables, and the quantity of vegetables you are steaming.

As a general rule, microwave steaming takes just a few minutes. For example, you can steam vegetables in a microwave in a matter of minutes by laying them in a single layer on a microwave-safe plate, covering them with a triple layer of damp paper towels, and microwaving on high heat until tender. This process should take between two and a half to six minutes, depending on the power of your microwave.

Similarly, another method involves placing vegetables in a microwave-safe bowl with a thin layer of water, covering the bowl with plastic wrap, and microwaving on high for two minutes. You can then test the vegetables and steam for another four minutes if needed. Repeat this process until the vegetables are tender.

Steaming Vegetables in a Pan

When steaming vegetables in a pan, the cooking time will depend on the type of vegetable and the size of the pieces.

• Sliced carrots – 6-8 mins
• Cauliflower florets – 5-6 mins
• Asparagus (thick spears) – 5-6 mins
• Broccoli florets – 5 mins
• Brussels sprouts – 8-10 mins
• Green beans – 4-5 mins
• Spinach and leafy greens – 5 mins
• Whole artichoke – 25-35 mins
• Small potatoes – 15-20 mins
• Larger chopped potatoes – 25-30 mins

Steaming Vegetables in a Bamboo Steamer

When steaming vegetables in a bamboo steamer, the cooking time will depend on the type of vegetable.

• Asparagus, green beans – 3 to 5 minutes
• Collard greens, kale, Swiss chard, and other hearty, leafy greens – 5 to 7 minutes
• Cauliflower, broccoli – 8 to 10 minutes
• Beets, carrots, potatoes, turnips, and other root vegetables – 10 to 15 minutes

How to steam frozen vegetables

Steaming frozen vegetables is a great way to retain their nutrients and flavour. Here is a step-by-step guide on how to steam frozen vegetables:

Stove-top steaming:

To steam frozen vegetables on a stove-top, you will need a pot, a steamer basket or colander, and a lid.

• First, fill the pot with about 1-2 inches of water and place it on the stove over high heat. Bring the water to a rolling boil.
• Place your chosen steamer basket or colander inside the pot, hanging on the lip, making sure the water isn't touching the steamer.
• Put the frozen vegetables into the steamer basket or colander, spreading them out evenly.
• Cover the pot with a lid to trap the steam and cook the vegetables until they are tender. This should take around 3-10 minutes for most vegetables, but root vegetables may take up to 20 minutes.

Microwave steaming:

Microwaving is a convenient alternative to stove-top steaming. You will need a microwave-safe bowl, plate, or steamer bag, plastic wrap, and a small amount of water.

• Place the frozen vegetables in the microwave-safe container and spread them out.
• Add a thin layer of water to the bottom of the container, about 1/8 inch deep for thicker veggies and just a teaspoon for thin, leafy greens.
• Cover the container with plastic wrap or a microwave-safe plate, leaving a small corner uncovered to allow steam to escape.
• Microwave on high for 2-6 minutes, depending on the power of your microwave and the type of vegetable.
• Check if the vegetables are tender, and microwave in further 1-minute increments if needed.

Tips and Tricks:

• There is no need to thaw frozen vegetables before steaming, as this may make them mushy.
• Avoid overcrowding the steamer basket or bowl, as this can lead to soggy vegetables.
• To add flavour to your steamed veggies, toss them in extra virgin olive oil or melted butter with your choice of seasonings.
• Steaming times will vary depending on the type of vegetable and the desired level of doneness, so keep an eye on your veggies to avoid overcooking.

Frequently asked questions