Steam Cooking: Delicious, Healthy, And Quick Meals

Steaming is a versatile cooking method that can be used to prepare a wide range of dishes, from savoury to sweet. It is a time-saving and energy-efficient technique that has been used for centuries, especially in the East, and is known for retaining moisture and nutrients in food. So, what exactly can you steam? Almost anything! Here are some ideas to get you started: vegetables, meat, fish, shellfish, poultry, eggs, and even desserts like steamed cakes and puddings.

Vegetables

Steaming is a great way to cook vegetables, as it helps retain their nutrients, colour and texture. It is also a simple, beginner-friendly method that doesn't require any fancy equipment.

Technically, you can steam any vegetable, but some work better than others. Good options include:

• Broccoli
• Spinach and other leafy greens
• Cauliflower
• Asparagus
• Carrots
• Green beans
• Small potatoes
• Artichokes
• Sweet potatoes
• Brussels sprouts
• Cabbage
• Baby potatoes
• Pumpkin
• Yam
• Cassava
• Plantain
• Okra
• Peas

How to prepare vegetables for steaming:

• Cut large vegetables into smaller chunks or bite-sized pieces.
• Root vegetables like carrots should be sliced, unless they are very small.
• Some vegetables can be kept whole, like artichokes (trim them first) and whole leaf vegetables like spinach.
• Break cauliflower and broccoli into florets.

How to steam vegetables:

You can steam vegetables in a few different ways, depending on the equipment you have:

• In a pan with a steamer insert, collapsible basket or without
• In the microwave
• In an electric steamer

Steps for steaming in a pan:

• Fill a medium pan with around 1-2 inches of water and bring to the boil.
• If using a steamer insert or basket, place it over the pan so that it doesn't touch the bottom.
• Add the vegetables to the steamer or directly to the pan if not using a steamer.
• Cover and cook until tender, checking regularly to ensure they don't overcook.
• Top up with a splash more water if the pan boils dry.

Steps for steaming in the microwave:

• Put your vegetables in a microwave-safe bowl and add 2-3 tablespoons of water.
• Cover the bowl with a plate or heatproof lid, or with cling film (pierce the top a few times to let steam escape).
• Microwave on high according to the steaming times for your chosen vegetables.

How long to steam vegetables:

• Spinach and arugula: 3 minutes
• Broccoli, cauliflower, green beans: 5-7 minutes
• Carrots, potatoes, turnips, squash: 8-20 minutes
• Kale and collards: 10 minutes
• Asparagus (thick spears): 5-6 minutes
• Cauliflower florets: 5-6 minutes
• Broccoli florets: 5 minutes
• Brussels sprouts: 8-10 minutes
• Green beans: 4-5 minutes
• Sliced carrots: 6-8 minutes
• Whole artichoke: 25-35 minutes
• Small potatoes: 15-20 minutes
• Larger chopped potatoes: 25-30 minutes

Tips for steaming vegetables:

• Cut the vegetables into uniform sizes so that they cook at the same rate.
• Don't over-steam; set a timer and check regularly.
• Remove the vegetables from the heat when they still have a bit of crunch in the middle.
• Pair together vegetables with similar cooking times.
• Wash and scrub the vegetables before steaming.
• Always season steamed vegetables before serving.

Meat

Steaming is a great way to cook meat, retaining its juices and flavour while also keeping it moist and tender. It is a gentle cooking method that can be used for a variety of meats, including beef, chicken, and pork.

When it comes to choosing the right cut of meat for steaming, opt for cuts that are tender and have some marbling. Good choices include sirloin, ribeye, or tenderloin. Remember to trim any excess fat from the meat before steaming.

To prepare the meat for steaming, cut it into thin slices to ensure even and quick cooking. You can then marinate the meat with your preferred seasonings. A combination of soy sauce, garlic, ginger, and sesame oil makes for a flavourful marinade.

To set up your steaming equipment, you can use a traditional bamboo steamer or a stainless steel steamer basket placed over a pot of boiling water. Ensure there is enough water in the pot, but be careful that it doesn't touch the bottom of the steamer basket.

Arrange the marinated meat slices in a single layer on the steamer basket, making sure they don't touch each other. Cover the steamer with a lid and let the meat cook for around 8-10 minutes, depending on the thickness of the slices and your desired level of doneness. For thicker cuts of meat, such as steaks or roasts, steaming time can range from 20 minutes to a few hours.

To check if the meat is cooked to your liking, use a fork or a meat thermometer to test its doneness. A safe internal temperature for beef is 145°F (63°C) for medium-rare, 160°F (71°C) for medium, and 170°F (77°C) for well-done.

Once your meat is cooked to perfection, it's time to plate and enjoy! Serve the steamed meat with a side of steamed vegetables, rice, or noodles. You can also incorporate it into stir-fries, salads, or wraps.

So, if you're looking for a healthy, delicious, and versatile way to cook meat, steaming is an excellent option to consider.

Fish and shellfish

Steaming is a great way to cook a whole fish, and it's a dramatic presentation. You can steam any size of whole fish, but a smaller fish (1.5-2 pounds) is a good place to start. Try porgy, trout, black bass, Boston mackerel, red snapper, rock fish, flounder, or striped bass. Ask your fishmonger to clean and scale the fish for you. You can season the fish with ginger, scallion, soy, and cilantro. Place the fish on a heat-proof plate, then put it on a rack or in a bamboo steaming basket over a pot of boiling water. Make sure the plate is elevated above the water level. Cover the pot with a tight-fitting lid and steam for 8-12 minutes, depending on the size of the fish.

You can also steam fish fillets. Cod, halibut, salmon, sole, and snapper are all good choices. Avoid swordfish and tuna, as these can toughen up during steaming. You can even steam scallops! Marinate the fish for 30 minutes before steaming, in a mixture of soy sauce, chilli paste, sweet wine or sherry, rice vinegar, herbs, crushed chilli, honey, sliced or grated ginger and garlic, and a little lemon or orange juice. Alternatively, just season the fish with salt. Place the fillets on a plate, then put the plate in a steamer basket and steam for 4-8 minutes, or until the fish is opaque and flakes easily.

You can also steam shellfish. Mussels, clams, and oysters can be steamed in a similar way to fish.

Eggs

Steaming eggs is a great way to hard-boil them, and it comes with several benefits over boiling. For one, it's faster—you only need to boil about an inch of water in a pot, as opposed to a whole pot of water. This also means less time waiting for the water to boil.

Steaming eggs also makes them easier to peel. The steam causes the egg whites to quickly pull away from the inner membrane, so when you peel the egg, the whites don't stick to the shell. Using older eggs (7 to 10 days old) will also make the shells easier to remove, as the air pocket in the shell grows over time.

To steam hard-boiled eggs, fill a pot with about an inch of water and bring it to a boil. Place a steamer basket over the water, ensuring the water doesn't touch the basket. Carefully place the eggs in the basket, cover the pot, and steam for 13 to 15 minutes for large eggs. If your eggs are crowded or stacked, add 2 to 3 minutes to the cooking time.

Once the eggs are done, place them in a bowl of ice water to cool. When they're cool enough to handle, gently crack and peel the shell, starting from the wider end. You can store unpeeled eggs in the refrigerator for up to a week.

If you want a runny yolk, steam your eggs for 6 to 8 minutes. For a nearly set, vibrant yolk, steam for 9 to 11 minutes.

Rice and lentils

To cook rice and lentils in a steamer, you will need the following ingredients:

• Rice (white rice or other varieties)
• Lentils (green, brown, black, or French lentils)
• Water or vegetable broth
• Olive oil
• Bay leaves
• Garlic cloves

The first step is to rinse the lentils and remove any small stones or sticks. Then, add the lentils, rice, water or broth, bay leaves, garlic, and olive oil to the steamer basket or pot. The ideal ratio for lentils is 2 cups of water or broth to 1 cup of lentils, while for white rice, it is recommended to use an equal ratio of rice to water.

For added flavour, you can include seasonings like bay leaves, spices, and garlic cloves. You can also drizzle olive oil over the dish before serving.

Close the lid of the steamer and set it to "High" or “Grain” mode if available. Let the rice and lentils cook for about 30-45 minutes. Check the dish periodically, especially towards the end, to ensure they do not overcook or undercook. The final yield will be approximately 2 cups of cooked lentils, which can be enjoyed as a side dish or added to soups, stews, and salads.

Frequently asked questions