Steaming Veggies: A Healthy, Tasty Cooking Method

Steaming is a great way to cook vegetables without sacrificing their nutritional value or taste. It's also one of the simplest ways to prepare veggies, especially after a long day of work. Here's a step-by-step guide on how to use a steamer for cooking vegetables:

Step 1: Choose Your Steamer

You can use a steamer basket, which is the most common way to steam veggies. This simple utensil is inserted into a pot or pan and can be used on the stove or in the microwave. Electric steamers are also an option and are designed to do the work for you on your countertop.

Step 2: Prepare Your Vegetables

Select the vegetables you want to steam. While most veggies can be steamed, some steam better than others and have different steaming times. Clean your vegetables by rinsing them in cold water to wash away any dirt, bacteria, and traces of pesticides. Use a vegetable brush for thicker-skinned veggies like potatoes or carrots. Cut or trim your veggies as needed, and separate them by cooking time, as some veggies take longer to steam than others.

Step 3: Add Water and Heat

If using a steamer basket, add about one to two inches of water to the pot. The water level should not reach the vegetables in the steamer basket. Bring the water to a boil, then add your prepared vegetables to the steamer basket. Place the lid on the pot and reduce the heat to medium.

Step 4: Steam the Vegetables

Let the vegetables steam for a few minutes. Use a knife or fork to check if they're done by piercing the thickest part of the veggie. The veggies should be tender but still have a slight crunch. Remove the veggies that are tender and keep the others steaming if they need more time.

Step 5: Season and Serve

Once all your veggies are steamed, transfer them to a serving platter. Season with olive oil, salt, pepper, and a squeeze of lemon juice to taste. Steamed vegetables are delicious and nutritious on their own or as a side dish.

Preparing the vegetables

• Wash your vegetables: Rinse your vegetables in cold water to remove any dirt, bacteria, or traces of pesticides. Use a clean vegetable brush to scrub veggies with thick skins, like potatoes or carrots. For veggies with lots of nooks and crannies, like cauliflower or cabbage, soak them in cool water for a minute or two before rinsing.
• Cut your vegetables into uniform sizes: This ensures that they cook at a similar rate. Smaller pieces will cook faster than larger ones, so adjust the size according to the cooking time you want.
• Trim and peel: Some vegetables may have stems, seeds, leaves, or tough outer skins that need to be removed before cooking. You don't need to peel most vegetables, but it's a good idea to peel those with tough or dirty skins.
• Separate by cooking time: Different vegetables have different steaming times. Keep them separate so that you can easily remove the faster-cooking vegetables when they're done. For example, potatoes take longer to steam than green beans, so it's best to steam them separately.
• Add herbs and spices: If you want to enhance the flavour of your veggies, you can add herbs and spices before steaming. Toss the vegetables in a bowl with some olive oil and herbs, or sauté garlic and olive oil and add it to the vegetables after steaming.

Choosing the right steamer

Type of Steamer

Steamers come in two main varieties: electric and stovetop. Electric steamers are standalone appliances with stackable trays or compartments for cooking larger batches or different types of food simultaneously. They are convenient and easy to use, but they take up counter or storage space. Stovetop steamers, on the other hand, are inserts that fit into pots or pans you already own. They are more compact and may be more cost-effective if you already have suitable cookware.

Material

Steamers are made from various materials, including glass, plastic, silicone, bamboo, stainless steel, and more. Some people prefer to avoid plastic due to concerns about BPA leaching, while others seek out BPA-free options. Glass and food-safe metal steamers tend to be more durable and long-lasting than plastic and bamboo models, while silicone steamers offer a balance between durability and compactness.

Size and Capacity

Consider how much food you typically cook at once. If you plan to steam large quantities or different types of food simultaneously, look for a steamer with multiple tiers or compartments. Also, pay attention to the size of your cookware if you're opting for a stovetop steamer, and choose a steamer that fits your pots or pans. Additionally, wider steamers with more holes allow for better steam circulation and more even cooking.

Special Features

While special features may not be your primary focus, they can enhance the value of your steamer. For example, a timer can help prevent overcooking, and preset functions for different types of food can simplify the cooking process. Some steamers also have a warm or keep-warm setting to keep food ready for serving.

Ease of Cleaning

Look for a steamer that is easy to clean and maintain. Removable parts that are dishwasher-safe can save time and effort. Additionally, some materials, such as bamboo, may be more prone to cracking or mould issues, so consider the cleaning requirements of the different materials.

Budget

Finally, consider your budget when choosing a steamer. Electric steamers tend to be more expensive, while stovetop steamers can offer a more affordable option. Compare features, materials, and durability within your price range to make the best choice for your needs.

Cooking times

The cooking time will depend on the type of vegetable and the amount you are cooking. The goal is to have vegetables that are soft enough for a fork to easily go through, but still have a bit of firmness to them. Soggy vegetables are a sign that they have been overcooked.

• Spinach and Arugula: 3 minutes
• Broccoli Florets, Cauliflower Florets, Green Beans: 5 to 7 minutes
• Carrots, Potatoes, Turnips, Squash: 8 to 20 minutes
• Kale and Collards: 10 minutes
• Asparagus: 7 to 13 minutes, or 4 to 7 minutes if cut into short pieces
• Broccoli Stalks: 8 to 12 minutes
• Carrot: 7 to 12 minutes, depending on size
• Cauliflower: 5 to 10 minutes
• Corn on the Cob: 7 to 10 minutes
• Potato, sliced: 8 to 12 minutes

When steaming multiple types of vegetables together, it is important to separate them by cooking time. This can be done by keeping them in separate groups in the steamer or by layering them in the pot, with the longer-cooking vegetables on the bottom and the quicker-cooking vegetables on top.

For example, potatoes will take much longer to steam than green beans, so it is best to keep them separate. Additionally, denser vegetables can be cut into smaller pieces to speed up the cooking time.

When cooking vegetables in the microwave, a good starting point is to heat them on high power for 2.5 minutes, and then continue in 1-minute intervals until they are tender but still have a bit of crunch.

Seasoning the vegetables

Seasoning vegetables is a great way to add flavour and make them more appetising. Here are some ideas for seasoning steamed vegetables:

Oils

A light drizzle of oil can add a new element of flavour to steamed vegetables. Avocado, hazelnut, pumpkin seed, walnut, olive, sesame, or toasted sesame oil are all good options. Alternatively, you could use a flavoured olive oil such as herbes de Provence, garlic, chilli, or citrus.

Herbs

Fresh herbs such as thyme, parsley, basil, and dill can be tossed over steamed vegetables, or you can chop up the leaves and sprinkle them over the vegetables after they have been cooked.

Citrus

Adding a little zest from lemons, limes, or oranges can add a bright and bold flavour to steamed vegetables. Make sure to thoroughly rinse the outside of the fruit before zesting to remove any dirt or food-grade protective coatings like wax. Remember that a little zest goes a long way—start with around 1/4 teaspoon and add more to taste.

Garlic

Garlic adds a zing to steamed vegetables, especially leafy greens like kale. You can add sliced or chopped garlic to any vegetable, or sauté the garlic with olive oil and toss it with the vegetables after they have been steamed.

Ginger

Place thinly sliced ginger at the bottom of the steaming basket and cover with butternut squash or other winter root vegetables. You can also sauté the ginger in olive oil first before tossing it with steamed vegetables.

Lemon

Lemon slices or lemon zest can be added to vegetables like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water.

Salt and Pepper

A classic combination of olive oil, salt, and freshly ground black pepper can be used to toss vegetables in before steaming. Alternatively, use toasted sesame oil, salt, and white pepper for Asian vegetables such as bok choy or gai lan.

Soy Sauce or Fish Sauce

Adding a couple of tablespoons of soy sauce or fish sauce directly to the steaming water can infuse vegetables with flavour.

Vinegar

A splash of balsamic, red wine, or other vinegar can be used to toss sweet vegetables like sweet potatoes or carrots before steaming to play off their natural sweetness.

Nuts

Toasting nuts in a dry pan for a couple of minutes and then chopping them up to toss with steamed vegetables can add a fun and crunchy garnish. Almonds, pecans, walnuts, or pine nuts are all good options. For something savoury and spicy, toss your choice of nuts in hot sauce, garlic powder, cumin, and cayenne.

Cheese

Finely grating cheese over steamed vegetables just before serving will allow the cheese to start melting and fill your kitchen with a enticing aroma. Aged cheeses like parmesan, pecorino, manchego, gruyere, fontina, sharp cheddar, or gouda are good options. For a vegan option, drizzle steamed vegetables with a cashew cheezy sauce made with nutritional yeast and pureed cashews.

Spices

Adding explosive ingredients and condiments like chilli and lime seasoning mix, salsa, grated horseradish, red pepper flakes, chilli crisp, or sriracha sauce can spice up steamed vegetables.

Bacon

Crisping up some lardons or pancetta in a pan and crumbling it over steamed vegetables can add a savoury, smoky, salty crunch. You could also serve your steamed veggies smothered in a warm homemade dressing made with bacon, honey, and mustard.

Compound Butter

Adding a touch of compound butter, along with plenty of herbaceous flavour, provides a silky and aromatic sauce when melted into a bowl of steamed vegetables. Fold your choice of minced fresh herbs and other flavourful ingredients like minced garlic or tomato paste into softened butter. You can use it as is, or chill it in the fridge until it firms up.

Cleaning the vegetables

Before cooking your vegetables, it is important to clean them thoroughly. Rinse your vegetables in clean, cold water and pat them dry with a paper towel. If the vegetables have thick skins, such as potatoes or carrots, use a clean vegetable brush to scrub them. For vegetables with lots of nooks and crannies, like cauliflower and cabbage, soak them in cool water for 1-2 minutes before rinsing. You can also use a commercial produce wash, but studies have shown that this is no more effective than rinsing with clean water.

Trimming and Cutting the Vegetables

Some vegetables may have stems, seeds, leaves, or tough outer skins that need to be removed before cooking. Large vegetables will steam faster if you cut them into smaller pieces. For example, carrots, cauliflower, and potatoes take less time when cut into smaller pieces. Vegetables like asparagus may need the tough bottom ends of the stalks snapped off, and thicker stalks will be more tender if you peel them lightly before steaming. Most vegetables don't need to be peeled before cooking, as the peels add extra fibre, flavour, and nutrients.

Preparing the Vegetables for Steaming

Separate your vegetables by cooking time, as some veggies take longer to steam than others. You can cook different types together, but you may need a way to keep them separate in the steamer so you can easily remove the faster-cooking vegetables. For example, potatoes take much longer to steam than green beans, so it's best to keep them separate. You can also speed up the cooking time of denser vegetables by cutting them into smaller pieces.

Frequently asked questions