Steaming Veggies: A Quick, Easy, And Healthy Guide

Steaming is a healthy and versatile way to cook vegetables, meats and fish. It is an indirect cooking method that uses hot steam generated from water to cook food. This technique helps food retain its nutrition, colour and texture. There are several ways to steam vegetables, including using a steamer, a microwave, an Instant Pot, a rice cooker, a bamboo steamer, or a stove. The key to successful steaming is to avoid overcooking the vegetables, which can result in bland and soggy veggies. Instead, cook them until they are crisp and tender, and season them correctly.

How to steam veggies in a microwave

Steaming vegetables is a great way to retain their nutrients, colour, texture, and flavour. It is also a very quick and easy way to prepare veggies. Here is a step-by-step guide on how to steam vegetables in a microwave.

Preparing the Vegetables

If you are using frozen vegetables, take them out of the freezer and let them thaw. This may take a few hours, depending on the density of the veggies. You can speed up the process by soaking the box or bag of veggies in warm water for about 30 minutes. Fresh vegetables do not need to be thawed, but they should be washed. Hold the veggies under lukewarm running water and use a kitchen scrubbing brush if there is dirt caked on.

Next, cut the vegetables into serving sizes. Use a sharp kitchen knife and a cutting board to chop the veggies into bite-sized pieces, ideally no more than 2 inches (5 cm) long. Cutting the veggies into smaller pieces will ensure they cook more quickly and evenly. If you are steaming multiple types of vegetables, try to cut them so they are roughly the same size.

Placing Veggies in a Bowl for Steaming

Put the cut vegetables into a large, microwave-safe bowl or dish. Spread the veggies into a single layer at the bottom of the bowl. If you are using a large amount of vegetables, you may need to steam them in separate batches.

Add a thin layer of water to the bowl, just enough to cover the bottom. You only need a small amount of water to create steam. As a reference, add enough water so that the vegetable pieces are about one-eighth submerged. For thin, leafy veggies like spinach, start with just a teaspoon of water.

Cover the bowl with a sheet of plastic wrap, leaving one corner of the dish uncovered. This will allow the steam to escape, preventing the plastic wrap from popping. If you prefer not to use plastic wrap, you can use a large porcelain, stoneware, or ceramic plate to cover the bowl.

Steaming the Vegetables

Place the covered bowl of veggies into the microwave and set it to "high." Start with a cooking time of two minutes, then check the veggies. The total cooking time will depend on the amount and type of vegetables you are steaming.

Use a fork to turn the veggies over in the bowl, then microwave for another two to four minutes. Repeat this process until the veggies are tender. You can test the veggies by poking them with a fork. They are ready when they can be easily pierced and have a tender texture.

Cooking Times for Common Vegetables

The cooking time will vary depending on the type of vegetable and your desired level of doneness. Here are some approximate cooking times for commonly steamed vegetables:

• Asparagus: 3-6 minutes
• Broccoli: 3-5 minutes
• Brussels sprouts: 7-10 minutes
• Carrots (sliced 1/4-inch thick): 5-8 minutes
• Cauliflower: 3-4 minutes
• Green beans: 3-4 minutes
• Peas: 1-2 minutes
• Zucchini: 6-8 minutes

How to steam veggies in an Instant Pot

Steaming vegetables in an Instant Pot is a quick, easy, and healthy way to cook your veggies. Here is a step-by-step guide on how to do it:

Step 1: Prepare the Veggies

Firstly, decide on your vegetables of choice. Most vegetables work well in an Instant Pot, including broccoli, cauliflower, carrots, bell peppers, asparagus, green beans, and more. For starchy vegetables, like potatoes, it is recommended to cut them into 1-inch pieces. For other veggies, cut them into similar-sized pieces to ensure they cook evenly.

Step 2: Set Up the Instant Pot

Add about 1 cup of water to the Instant Pot. You can also add more, up to 1.5 cups. Then, place a steamer basket inside the pot. Most Instant Pot models come with a steamer basket, but if yours didn't, you can purchase one separately. The basket should not sit on the bottom of the pot, as this will cause the veggies to boil rather than steam.

Step 3: Add the Veggies

Place the veggies into the steamer basket, ensuring they are not touching the water. You can fill the basket up to the top, as the veggies will cook down.

Step 4: Secure the Lid and Set the Timer

Secure the lid of the Instant Pot and move the steam release valve to the sealing position. Then, select the "Manual" or "Pressure Cook" setting and cook on high pressure for 0 minutes. This may seem counterintuitive, but the pressure-building phase is enough to cook the veggies perfectly.

Step 5: Quick Release the Pressure

When the Instant Pot beeps to signal the end of the cooking time, do a quick release of the pressure. Be careful when doing this, as the steam will be very hot.

Step 6: Season and Serve

Once the pressure is released, open the lid and season the veggies as desired. You can add some butter, salt, and pepper, or get creative with your favorite herbs and spices. Enjoy your perfectly steamed veggies!

Tips:

• If you are using frozen veggies, you may need to add 1 minute to the cooking time.
• It is important to quick-release the pressure as soon as the timer goes off to avoid overcooking the veggies.
• If you don't have a steamer basket, you can use a trivet with a conventional steamer basket on top or a heat-proof bowl, but this may result in uneven cooking.

How to steam veggies in a rice cooker

Steaming vegetables in a rice cooker is a simple and convenient way to prepare healthy and delicious meals. Here is a step-by-step guide on how to steam veggies in a rice cooker:

Choosing the Right Rice Cooker:

Select a rice cooker with a steaming basket or tray that fits inside. Look for one with a tight-fitting lid to retain steam and adjustable temperature settings. Ensure it has sufficient capacity for the amount of vegetables you plan to cook.

Preparing the Vegetables:

Wash the vegetables thoroughly and trim any tough stems or bruised parts. Cut the veggies into uniform-sized pieces to ensure even cooking. You can peel some vegetables like carrots or potatoes, but it's optional for others to retain maximum nutrients.

Setting Up the Rice Cooker:

Place the steaming tray or basket inside the rice cooker. Add 1 to 2 inches of water to the cooker, ensuring it doesn't overflow. Close the lid and turn on the cooker to let the water boil and create steam.

Steaming the Vegetables:

Once steam is produced, carefully place the prepared vegetables in a single layer on the steaming tray. Close the lid and set the timer for 5-10 minutes, depending on the type of veggies. Check for doneness, and steam a little longer if needed.

Serving:

Once the vegetables are tender, carefully remove the steaming tray from the rice cooker and serve immediately. You can season with salt, pepper, herbs, or a squeeze of lemon juice for added flavor.

Some rice cookers allow you to steam veggies and cook rice simultaneously. Consult your rice cooker's instruction manual to see if this is possible, and for specific guidelines and timings.

How to steam veggies on the stove

Steaming is a great way to cook vegetables as it helps retain their nutritional value, colour, and texture. Here is a step-by-step guide on how to steam veggies on the stove:

Step 1: Prepare the Veggies

Chop the vegetables into uniform, bite-sized pieces to ensure even cooking. The thicker the vegetable, the longer it will take to cook. For root vegetables like carrots, slice them into smaller pieces. Cauliflower and broccoli can be broken into florets, while some veggies like artichokes can be kept whole.

Step 2: Prepare the Stovetop

Add about 1-2 inches of water to a saucepan or pot and place it on the stove. The amount of water will depend on the type of pot or pan you are using. Ensure the water level is just under the steamer basket or insert.

Step 3: Steam the Veggies

Once the water is boiling, carefully place the vegetables into the steamer basket or insert, and then place the basket into the pot. If you don't have a steamer basket, you can use a heat-proof colander or strainer that fits inside your pot. Make sure the colander/strainer doesn't touch the bottom of the pot. Cover the pot with a lid to trap the steam inside.

Step 4: Cook Until Tender

Lower the heat to a medium-high simmer and let the vegetables steam until they are tender. The cooking time will vary depending on the type of vegetable. For example, broccoli typically takes 3-5 minutes, carrots and green beans 4-5 minutes, and cauliflower 10-12 minutes. Use a fork to test if the vegetables are tender and cooked to your liking.

Step 5: Season and Serve

Once the vegetables are cooked to your desired tenderness, carefully remove them from the steamer and place them in a bowl. You can season them with olive oil, butter, salt, pepper, fresh herbs, lemon juice, or any other spices of your choice.

Enjoy your perfectly steamed veggies!

How to steam veggies in a bamboo steamer

Steaming is a great way to cook vegetables, and a bamboo steamer is a fantastic tool to use. Bamboo steamers are lightweight, beautifully crafted, and gentle on food. They're also relatively inexpensive and easy to find. Here's how to steam veggies using a bamboo steamer:

Preparing the Steamer

Before using your bamboo steamer, it's a good idea to soak the bottom rim, which will be in direct contact with the wok or pan, in lukewarm water for about 30 minutes. This will prevent the steamer from charring or scorching.

Filling the Wok or Pan

Place your bamboo steamer into a wok or a wide-rimmed, shallow pan. Fill it with enough water to come up above the bottom rim of the steamer by about a quarter to half an inch. Ensure the water level is high enough to submerge the bottom rim, but not so high that the bubbling water touches the food. If you're using a wok, fill it with about 1.5 to 2 inches of water.

Lining the Steamer Baskets

If you're placing food directly on the steamer bed, such as buns or dumplings, line the baskets with something to prevent sticking. You can use napa cabbage leaves, lettuce leaves, cheesecloth, parchment paper, or reusable silicone or cloth liners. The lining should be porous to allow steam to circulate. If you're steaming marinated meats or vegetables, use a heatproof plate or bowl to collect juices.

Arranging the Vegetables

When placing items in the steamer, avoid overcrowding. Leave about 1 inch between dumplings and 1.5 inches between larger items like buns. If you're steaming vegetables like butternut squash or pumpkin, you can place them in a heat-proof bowl or plate directly in the steamer basket. Ensure there's enough space around the dish for steam to circulate.

Steaming the Vegetables

You can either preheat the water to a simmer before placing the bamboo steamer into the wok or pan, or you can place the steamer in when the water is still cold and then turn on the heat. Once the water is simmering, it will start to evaporate. Allow the vegetables to steam according to your recipe, but keep an eye on the water level and add boiling water as needed. Avoid adding cold water, as it will interrupt the cooking process.

Care and Cleaning

After using your bamboo steamer, wash it with a sponge and mild dish soap, then rinse thoroughly. Allow the steamer to air dry completely before storing to prevent mould or mildew. Do not put the steamer in the dishwasher or soak it in water for extended periods. If you live in a dry climate, occasionally coat the steamer with a thin layer of vegetable oil to prevent cracking or splintering.

Frequently asked questions