Steaming Veggies: A Healthy, Quick Guide To Using Steamers

Steaming vegetables is a quick and easy way to cook them without losing their colour and nutrients. You can steam vegetables in a few different ways, depending on the equipment you have available. You can use a steamer basket, a microwave, a pan with a steamer insert, or a collapsible steamer basket.

If you're using a steamer basket, you'll need to fill the base unit with water, cut your vegetables into equal-sized pieces, and place them in the basket. Cover the basket and turn on the steamer. If you're using a stovetop steamer, you'll need to fill a pot with water, bring it to a boil, and then place a basket of vegetables in the pot. Cover the pot and let the veggies steam. For microwaving, you'll need a microwave-safe bowl, a small amount of water, and a cover. Place the vegetables in the bowl, cover, and microwave for a few minutes.

How to steam vegetables in a pan

Steaming vegetables is a great way to cook them, locking in flavour, nutrients, and a perfectly tender texture. Here is a step-by-step guide to steaming vegetables in a pan.

Step 1: Select and Prepare Your Vegetables

Firstly, select your vegetables. Good choices for steaming include asparagus, broccoli, carrots, cauliflower, green beans, and artichokes. Avoid large chunks of hard vegetables, such as potatoes, squash, or celeriac.

Once you have selected your vegetables, clean them by rinsing them in cold water and patting them dry with a paper towel. For vegetables with a lot of grooves, like cabbage and cauliflower, soak them in cold water for a minute or two to ensure you get rid of any dirt or bacteria. For vegetables with thick skins, such as carrots and potatoes, use a brush to clean them—just make sure to rinse the brush first.

Step 2: Cut Your Vegetables

Next, you need to decide whether to cut up your vegetables. This will depend on the size of your vegetables and how long you want them to cook for. Cutting up your vegetables will reduce the cooking time, so if you are steaming large vegetables, it is a good idea to slice or trim them. For example, carrots and potatoes will cook much faster when sliced.

Some vegetables will also need extra preparation. For instance, if you are steaming asparagus, remove the tough ends of the stalks, and peel thicker stalks. However, avoid peeling all your vegetables, as the skins are a great source of fibre. Only remove thick skins that are not edible.

Step 3: Separate Your Vegetables by Cooking Time

Before you start steaming, separate your vegetables by how long they will take to cook. Vegetables that take the same amount of time to cook should be steamed together. If you cook vegetables with varying cooking times together, you will end up with some vegetables that are raw and crunchy and others that are soggy and overcooked.

Step 4: Choose Your Pan

Now it is time to select your pan. You will need a deep pan with a lid, such as a non-stick pan, cast iron skillet, or stainless steel pan. The pan should be large enough to leave about a quarter of its volume empty after you have added your vegetables and water. This space will allow for steam at the top of the pan to facilitate condensation under the lid.

Step 5: Add the Ingredients to the Pan

Place your pan on the stove but do not turn on the heat yet. Add your vegetables to the pan and then pour in about half an inch of water. This will create a steaming effect and prevent the nutrients from boiling out of the vegetables.

Step 6: Turn on the Heat

Close the lid of the pan and turn on the heat to a medium setting. Make sure the lid is secure so that the steam does not escape, as this will disrupt the cooking time and may ruin the texture of your vegetables.

Step 7: Turn Down the Heat When the Water Starts Boiling

As soon as the water starts boiling, turn down the heat to a low setting and note the time. Now, start timing your vegetables, cooking them for the recommended amount of time. You can use a timer to keep your timing accurate.

Step 8: Check If Your Vegetables Are Done

Once the recommended time is complete, remove the lid and check if your vegetables are done. Pierce them with a knife—they should be tender but still have a bit of crunch. If they seem raw, close the lid and let them cook for another minute or two.

Step 9: Serve Your Vegetables

And that's it! Remove your vegetables from the heat and plate them up. If you are cooking vegetables with different cooking times, set the ones that are done first aside in a covered container to keep them warm while the others finish cooking. Use a slotted spoon or tongs to transfer the vegetables from the pan to the plate, or invert the entire pot into your container or plate, making sure to wear oven mitts to protect yourself.

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 healthy option as you don't need to add any fat, and it's one of the easiest ways to prepare vegetables. Here's how to do it in a microwave.

Preparing the vegetables

If you're using frozen vegetables, take them out of the freezer and leave them to thaw. Fresh vegetables should be washed under lukewarm water, and you may need to use a scrubbing brush to remove dirt from stalks and stems. Cut the vegetables into serving sizes, with pieces no more than 2 inches (5 cm) long. If you're steaming multiple types of vegetables, try to cut them so they're roughly the same size.

Placing the vegetables in a bowl for steaming

Put the cut vegetables into a large, 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, you'll need to steam them in separate batches. Add a thin layer of water to the bowl, just enough so that the bottom of the bowl is covered and the vegetables are about 1/8 submerged. Cover the bowl with microwave-safe plastic wrap, leaving one corner open to vent.

Steaming the vegetables

Place the covered bowl of vegetables in the microwave and set it to "high". Microwave for two minutes initially, then check the vegetables. If they're still firm, turn them over with a fork and microwave for another four minutes. Repeat this process until the vegetables are tender. You'll know they're ready when they can be easily pierced with a fork.

Tips

• Steaming times will vary depending on the type of vegetable and the power of your microwave. Firmer vegetables like potatoes may take up to 10 minutes, while softer vegetables like broccoli will take less time, around 4 minutes.
• You can steam a variety of vegetables in the microwave, including broccoli, asparagus, Brussels sprouts, carrots, green beans, cauliflower, spinach, and corn.
• Steaming vegetables in the microwave is a convenient way to cook a healthy side dish quickly.

How to prepare vegetables for steaming

Preparing vegetables for steaming is a simple process. First, choose your vegetables. While technically all vegetables can be steamed, certain vegetables are more popular for steaming, such as broccoli, cauliflower, carrots, asparagus, artichokes, and green beans.

Next, clean your vegetables by rinsing them in clean, cold water to wash away any dirt, bacteria, and traces of pesticides. You can use a commercial produce wash, but studies have shown that this is no more effective than rinsing with water. For vegetables with 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.

After cleaning, cut up or trim your vegetables if necessary. Large vegetables will steam faster if you cut them into smaller pieces, and some vegetables may have stems, seeds, leaves, or tough outer skins that need to be removed. For example, you may want to snap off the tough bottom ends of asparagus stalks, and thicker stalks will be more tender if you peel them lightly before steaming. Most vegetables don't need to be peeled, as the peels add extra fibre, flavour, and nutrients.

Finally, separate your vegetables by cooking time, as some veggies take longer to steam than others. This will ensure that you don't end up with some vegetables that are overcooked and others that are still raw. 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.

How to steam vegetables without a steamer

Steaming is a great way to cook vegetables, retaining their moisture, flavour, and nutrients. You don't need a steamer to steam vegetables, however. Here are some alternative methods:

Metal Strainer or Colander

Choose a saucepan that is wide enough to hold the metal strainer or colander around the rim, and deep enough that the strainer doesn't touch the bottom. Add about an inch or two of water to the bottom of the pan, place the strainer over the pan, fill with veggies, cover, and cook. Depending on the size of the strainer and the amount you're cooking, you may need to work in batches.

Wire Cooling Rack

Add about an inch of water to a wide saucepan, Dutch oven, or roasting pan. Place the cooling rack over the top of the pan, add the veggies, cover, and cook.

Splatter Screen

Place a splatter screen over a wide saucepan filled with water, add the veggies, cover, and cook.

Foil Pie Tin

Use a saucepan that is wide enough to fit the pie tin inside, and fill the pan with a thin layer of water. Poke holes in the bottom of the pie tin and place it upside down in the saucepan. Place the veggies on top of the tin and steam.

Microwave

Place the vegetables in a microwave-safe bowl, add a tablespoon or two of water, cover with a plate or heat-proof lid, and microwave according to the steaming times of the vegetables.

Plate on Tinfoil

Fill a medium pot with 1/2 inch of water and place three golf ball-sized balls of aluminum foil on the bottom. Rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender. Carefully remove the vegetables and set aside.

How to season steamed vegetables

Seasoning steamed vegetables is a great way to add flavour and make them even more delightful. Here are some tips on how to season steamed vegetables:

• Herbs: Humans have used herbs for ages to add energy and taste to their food. You can use basil, sage, thyme, and rosemary according to your flavour needs. Just remember to add them at the end of the cooking process, as adding them too early may cause them to lose their flavour and effectiveness.
• Olive oil: Olive oil is a type of fat that absorbs the taste of the food it is cooked with and then transfers its rich taste to the vegetables. A drizzle of olive oil on steamed vegetables can enhance their flavour. Olive oil is also known for its health benefits, including boosting the immune system.
• Pepper and salt: The remarkable flavour of pepper and the unbelievable taste of salt can make you fall in love with your veggies. You can add pepper anytime, but it is best to add salt at the beginning of the cooking process as the taste will not remain the same if added at the end. Just make sure to be precise with the quantity, as too much of anything can be bad.
• Lemon and orange: Lemon is famous for its citrus qualities, and lemon juice can produce phenomenal results when used on steamed vegetables. You can marinate your vegetables before putting them into the steamer, as this will give you a refreshing and tasty effect. Oranges have similar qualities and vitamins, but their taste is somewhat different, so if you don't feel comfortable with lemon, try orange.
• Vinegar: The fermentation of vinegar with different food products like steamed vegetables gives them a new life. One or two tablespoons of vinegar can bring some amazing flavour to your veggies. You can add vinegar when you cut the vegetables to marinate them, or you can use it after they are steamed. Experiment with different kinds of vinegar, like distilled white vinegar, rice vinegar, apple cider vinegar, or sherry vinegar.
• Garlic: Garlic reliably adds delightful aroma and flavour to steamed vegetables because of its health benefits and the presence of allicin. To maximise the flavour, cut the garlic cloves and leave them for 10 to 15 minutes before adding them to your vegetables. This helps to activate the enzymes that react with oxygen.
• Soy sauce: The well-balanced, smooth, and rich flavour of soy sauce blends with steamed vegetables to provide an amazing flavour. You can also blend soy sauce with garlic oil to forget the raw flavour of vegetables. This method works well with all types of vegetables, such as broccoli, spinach, and cauliflower.

Frequently asked questions