Blending Steamed Veggies: To Cook Or Not?

Blenders are a versatile kitchen appliance that can be used for a variety of tasks, from making smoothies to pureeing vegetables for soup. However, it's important to note that there are some things blenders aren't suited for, and certain precautions that should be taken to avoid damaging the blender or compromising the quality of the food. One common question is whether steamed vegetables should be cooked before being put in a blender. While it is possible to blend raw vegetables, cooking them first can improve the texture and make them easier to blend. Additionally, certain vegetables, such as broccoli and celery, tend to get stringy or mushy when blended raw, so cooking them beforehand can help achieve a smoother consistency. However, it's important to avoid overcooking the vegetables, as this may affect their taste and nutritional value. Moreover, when blending hot liquids or vegetables, it's crucial to let them cool down first to prevent the steam from building up pressure and causing the blender to explode.

Should you put hot vegetables in a blender?

Putting hot vegetables or any hot liquids in a blender is generally not recommended and can be unsafe. Hot matter such as soup has the potential to expand when placed in a confined space, which can cause the blender to explode. In less severe cases, the lid might pop off, creating a mess. Some blenders can handle heat better than others, but it is generally advised to use another tool, such as an immersion blender, when blending hot liquids. If a blender is your only option, it is safer to let the vegetables or liquid cool before blending.

How to steam vegetables

Steaming is a quick and easy way to cook vegetables while preserving their nutritious value, flavour, and visual appeal. To steam vegetables, cut them into uniform sizes so that they cook at roughly the same rate, and be careful not to over-steam them. Set a timer to avoid overcooking, and take the vegetables out of the steamer basket when they still have a bit of crunch in the middle—they will finish cooking through residual heat.

Seasoning steamed vegetables

To add flavour to steamed vegetables, you can use herbs such as basil, sage, thyme, and rosemary, but these should be added at the end of the cooking process. A drizzle of olive oil, pepper, and salt can also enhance the taste of steamed vegetables. Lemon and orange juice, vinegar, garlic, and soy sauce are other options for infusing flavour into steamed vegetables.

Making vegetable soup in a blender

Using a blender to make pureed vegetable soups is a great way to achieve a creamy consistency without adding dairy. It is recommended to use a high-powered blender, such as a Vitamix, which can heat the soup while it purees, making it ready to eat immediately. An immersion blender can also be used if you cook the ingredients in a large pot.

To make vegetable soup in a blender, start by chopping a base vegetable from the allium family (onion, shallots, scallions, leeks, garlic, or chives) and sautéing it in a pan with your preferred cooking oil. Then, add your choice of vegetables, such as carrots, broccoli, butternut squash, or zucchini, and cook for a few minutes. You can also round out the flavour with something sweet, like an apple or pear, or add a citrus flavour with lemon or lime juice. Spice up your soup with aromatics such as rosemary, thyme, or cumin.

Once your vegetables are cooked, place them in the blender and add ingredients to make the soup creamier, such as beans, cashews, silken tofu, canned coconut milk, or avocado. Then, add a liquid such as vegetable stock or water, cover the blender, and start blending on a low setting before gradually increasing the speed. Blend on a high speed for 4-5 minutes until smooth. If your blender does not heat the soup during this process, place the blended soup back in the pan to heat or store it for reheating later.

What vegetables are best for blending?

Blenders are a versatile kitchen appliance, but even they have their limits. To get the most out of your blender and keep it in good condition, it's important to know which foods are best to blend and which ones to avoid.

• Leafy greens: Spinach, kale, chard, and collard greens are excellent options for adding nutrients to your smoothies. Spinach has a mild taste, while the others may need to be paired with sweet fruits or other flavour boosters to disguise their bitterness.
• Avocado: While technically a fruit, avocado is commonly used in vegetable smoothies. It adds a creamy texture and makes the smoothie more filling. Avocados also contain healthy fats that help your body absorb fat-soluble nutrients from other ingredients.
• Cauliflower: This vegetable blends well with most fruits and flavourings due to its mild taste. It provides tons of fibre and beneficial plant compounds.
• Sweet potatoes: These add a vibrant colour and make smoothies thick and creamy. It's best to cook them before blending, especially if you don't have a high-powered blender.
• Winter squash: Similar to sweet potatoes, winter squash adds fibre, carbohydrates, and nutrients like vitamins A and C. They can be cooked or used as canned or homemade squash puree.
• Beets: Beets will give your smoothie a gorgeous pink colour and add earthy, slightly sweet notes with tons of nutrients. If you don't have a high-powered blender, it's best to cook them first or use pre-cooked beets.
• Green peas: Frozen green peas can be added straight to the blender, or you can lightly steam them first to aid digestion. They're a great way to make a green smoothie without using leafy greens.
• Carrots: Frozen carrots blend well and give a beautiful orange colour to your smoothie. Raw carrots don't blend as smoothly, so it's best to use frozen ones.
• Celery: This vegetable adds a boost of minerals to your smoothie but should be paired with complementary fruits and flavour boosters. Frozen celery blends better than fresh.
• Cucumber: Cucumbers are hydrating and refreshing in smoothies, especially when paired with leafy greens and tropical fruits. You can peel them before blending, but leaving the skin on adds extra fibre.
• Zucchini: Zucchini has a very mild taste and is virtually unrecognizable in smoothies, making it a great choice for picky eaters. It blends well with creamy plant-based milk, nut butter, and cocoa powder.

When blending vegetables, it's important to note that hot liquids should be avoided as they can create pressure and cause the blender to explode. Thick and starchy foods, such as potatoes, should also be avoided as they can become wallpaper paste-like in a blender. Instead, use a ricer or masher for fluffiness.

How do you steam vegetables?

Steaming is a versatile and healthy cooking method that can be applied to almost any type of cuisine. It is an indirect cooking technique that uses hot steam generated from water to cook food. This method helps food retain its nutrition, colour, and texture.

Step 1: Chop the vegetables into uniform bite-sized pieces. This ensures that they cook evenly, with all pieces cooking through at the same time. The thicker the vegetable, the longer it will take to cook.

Step 2: Add about 1 inch of water to the bottom of a saucepan or pot, then place a steamer basket in the pot. The surface of the water should be just under the basket. Bring the water to a boil.

Step 3: Once the water is boiling, add the vegetables to the basket and cover with a lid. Lower the steamer basket into the pot, ensuring that the bottom floor does not get wet.

Step 4: Cover and steam the vegetables until they are just tender when pricked with a fork. The cooking time will depend on the type and thickness of the vegetables. Tender vegetables like asparagus or green beans will cook in a few minutes, while denser vegetables like carrots or potatoes will take longer.

Step 5: Carefully remove the vegetables from the steamer and place them in a bowl. You can season them with olive oil, butter, salt, fresh herbs, lemon juice, or spices.

Some common cooking times for different vegetables are:

• Spinach: 2-3 minutes
• Corn kernels: 3-4 minutes
• Asparagus: 5-7 minutes
• Green beans: 4-5 minutes
• Broccoli: 3-5 minutes
• Carrots: 8-10 minutes
• Sweet potatoes: 10-12 minutes

You can also steam vegetables without a steamer basket by simply bringing a large pot of water to a simmer, adding the vegetables, and following the cooking times above. However, keep a close eye on them to prevent overcooking.

What can you add to steamed vegetables?

Steamed vegetables are a quick and easy way to get your daily dose of nutrients. But what can you add to steamed vegetables to elevate their taste and make them more interesting? Here are some ideas:

Butter or Olive Oil

A simple way to add flavour to steamed vegetables is to toss them with a little butter or olive oil before serving. This will help to enhance the natural flavours of the vegetables and give them a glossy sheen.

Salt and Pepper

A pinch of salt and pepper can go a long way in elevating the taste of steamed vegetables. Seasoning with salt will bring out the natural flavours of the vegetables, while pepper will add a subtle kick.

Lemon Juice

A squeeze of fresh lemon juice can brighten up the flavour of steamed vegetables. It adds a tangy, citrusy note that pairs well with the natural sweetness of the veggies.

Fresh Herbs

Chopped fresh herbs like parsley, basil, or thyme can also be added to steamed vegetables. They contribute a burst of colour and freshness, along with their unique flavours and aromas.

Spices

For a more intense flavour, you could experiment with spices like cumin, paprika, or red chilli flakes. These can be added to the vegetables before or after steaming, depending on your desired level of spice.

Dressings and Dips

Steamed vegetables can also be served with a variety of dressings or dips. A simple vinaigrette, for example, can add a tangy twist, while a creamy aioli can provide a rich, indulgent contrast to the steamed veggies.

Other Vegetables

You can also mix and match different types of steamed vegetables to create interesting combinations. For example, steamed broccoli and carrots, or steamed green beans and potatoes. Just remember to cut the vegetables into uniform sizes so they cook at the same rate.

So, there you have it! Plenty of ways to enhance the flavour of steamed vegetables and make them a more exciting side dish.

What are the benefits of blending vegetables?

Blending vegetables is a great way to incorporate essential nutrients into your diet. Here are some benefits of blending vegetables:

Nutrient Absorption:

Blending breaks down the cell walls of vegetables, improving nutrient absorption. This helps your body access a wider range of vitamins and minerals that may be harder to absorb from whole foods.

Convenience and Taste:

Blending vegetables is a convenient way to consume a wider variety of produce, especially for those who are picky eaters or struggle to eat enough vegetables. It's also a tasty way to add essential greens to your diet. Blending masks the taste of vegetables, making it easier to consume them without compromising on health.

Fiber Retention:

Blending retains the fiber content of vegetables, which is often lost in juicing. Fiber is essential for digestive health, lowering the risk of chronic diseases, and stabilizing blood sugar levels. It also helps you feel fuller for longer, aiding in weight loss.

Alkaline Balance:

Green vegetables are alkaline-rich, and blending them is an excellent way to maintain the body's optimal pH balance. This can help reduce inflammation and create a healthier internal environment.

Quick and Efficient:

Blending is a fast and efficient way to prepare and consume vegetables. It requires less time and cleanup compared to cooking, making it a convenient option for those with busy schedules.

Superfood Combinations:

Blending allows you to combine vegetables with superfood powders and healthy fats, creating nutrient-dense cocktails that are both delicious and nutritious.

While blending has numerous benefits, it's important to note that cooking vegetables before blending can make them softer and easier to process. Steaming, in particular, helps retain nutrients and can make certain vegetables easier to digest. However, some nutrients may be lost in the cooking process, so it's a trade-off worth considering.

Frequently asked questions