Steam Cooking Vegetables: Best Veggies For Healthy, Tasty Meals

Steaming is one of the quickest and easiest ways to cook vegetables. It's a healthy option that locks in flavour, nutrients and a perfectly tender texture. You can steam almost any vegetable, but some of the most popular include broccoli, spinach, cauliflower, carrots, green beans, asparagus, potatoes and artichokes. The key to successful steaming is to avoid overcooking – vegetables should be tender but still slightly crisp. Cut your vegetables into evenly-sized pieces so that they cook at the same rate and only steam them for a few minutes, checking regularly to avoid overcooking.

How to steam vegetables without a steamer

Steaming is a quick and easy way to cook vegetables, and it can be done without a steamer. Here are some methods to steam vegetables without a steamer:

Using a Pan or Pot

One way to steam vegetables is to use a pan or pot with a lid. Fill the pan with about 1-2 inches of water and bring it to a boil. Add the vegetables and cover with a lid. Reduce the heat and let the vegetables steam until tender. Check the vegetables frequently to avoid overcooking, and add more water if needed to create more steam. This method works well for firmer vegetables like broccoli, cauliflower, and carrots.

Using a Plate and Tinfoil

This method involves using a medium pot with a heat-proof plate and aluminium foil balls. Fill the pot with 1/2 inch of water and place three golf ball-sized balls of aluminium foil on the bottom. Rest the plate on top of the foil balls, cover the pot, and bring the water to a boil. Add the vegetables to the plate, cover, and steam until crisp-tender. This technique creates a DIY steamer basket and results in crisp and creamy vegetables.

Using a Microwave

Steaming vegetables in the microwave is a quick and easy option. Place the vegetables in a microwave-safe bowl with a small amount of water (about 2-3 tablespoons). Cover the bowl with a plate or microwave-safe lid and cook on high power until the vegetables are crisp-tender. Microwaving is a convenient choice when appearance is not a concern, as the vegetables may have a slightly shrivelled look.

Using a Metal Strainer or Colander

You can also steam vegetables using a metal strainer or colander. Choose a saucepan that is wide enough to hold the strainer and deep enough so that the strainer doesn't touch the bottom. Add about an inch of water to the pan, place the strainer over it, and fill with vegetables. Cook in batches if needed, depending on the size of the strainer.

Using a Wire Cooling Rack

For this method, a wider saucepan is preferable. Add about an inch of water to the pan and place a wire cooling rack over the top. Add the vegetables and cook until tender.

Using a Splatter Screen

Fill a wide saucepan with water and place a splatter screen over the top. Add the vegetables and cook until tender.

Using a Foil Pie Tin

This method involves using a foil pie tin and a saucepan that is wide enough to fit the tin inside. Poke holes in the bottom of the pie tin and place it upside down in the saucepan. Fill the pan with a thin layer of water, place the vegetables on top of the tin, and steam.

When steaming vegetables, it is important to cut them into uniform sizes to ensure even cooking. Also, avoid overcooking by setting a timer and checking the vegetables frequently.

Best vegetables for steaming

Steaming is a quick and easy way to cook vegetables, and it's a healthy option, too, as it locks in flavour, nutrients and texture. It's also a very versatile cooking method, as technically, you can steam any vegetable. However, some vegetables are better suited to steaming than others, and different vegetables require different steaming times.

• Broccoli
• Spinach and other leafy greens
• Cauliflower
• Asparagus
• Carrots
• Green beans
• Small potatoes
• Artichokes
• Brussels sprouts
• Cabbage
• Sweet potatoes
• Baby potatoes
• Corn on the cob
• Peas
• Kale
• Collards
• Squash

Tips for Perfectly Steamed Veg

• Cut your vegetables into uniform, bite-sized pieces to ensure they cook evenly.
• Don't over-steam your vegetables. Set a timer and check on them regularly.
• Remove the vegetables from the steamer when they still have a bit of crunch in the middle – they will continue to cook in the residual heat.
• Season with olive oil, butter, salt, pepper, lemon juice, fresh herbs or spices.

How to prepare vegetables for steaming

Steaming is one of the quickest and easiest ways to cook vegetables. It is also a healthy cooking method as it locks in flavour, nutrients, and a perfectly tender texture. Here is a step-by-step guide on how to prepare vegetables for steaming:

Choose Your Vegetables

Almost all vegetables can be steamed, but some of the most common ones are broccoli, spinach and other leafy greens, cauliflower, asparagus, carrots, green beans, small potatoes, and artichokes.

Clean the Vegetables

Before cooking, it is important to rinse the vegetables in clean, cold water to wash away any dirt, bacteria, and traces of pesticides. Use a clean vegetable brush to scrub veggies with thick skins, such as potatoes or carrots. For vegetables like cauliflower and cabbage, which have many nooks and crannies where dirt can hide, soak them in cool water for 1-2 minutes before rinsing.

Cut the Vegetables

Large vegetables will steam faster if cut into smaller pieces. Cut the vegetables into uniform bite-sized pieces to ensure even cooking. The thicker the vegetable, the longer it will take to cook. For example, carrots will cook faster if cut into smaller pieces.

Separate the Vegetables by Cooking Time

Different vegetables have different steaming times, so it is important to separate them by cooking time to avoid overcooking or undercooking. Vegetables like potatoes take longer to steam than green beans, so keep them separate. You can also speed up the cooking time of denser vegetables by cutting them into smaller pieces.

Prepare the Steamer

If using a steamer, bring 1-2 cups of water to a boil in the bottom pan. The water level should be 1-2 inches deep and should not reach the vegetables in the steamer basket. Place the steamer basket on top, add the vegetables, and cover with a lid. Reduce the heat to medium and let the vegetables steam.

Alternatively, you can steam vegetables in a pan without a steamer basket. Simply add 1-2 inches of water to the pan, place a heat-safe colander or steamer insert inside, and bring the water to a boil. Add the vegetables, cover, and cook until tender.

How to avoid overcooking vegetables

Steaming is a great way to cook vegetables, but it's easy to overcook them. Here are some tips to avoid overcooking your veggies:

Cut your vegetables uniformly

Cutting your vegetables into uniform sizes is essential to ensure even cooking. This way, all the pieces will cook at roughly the same rate and be done simultaneously. If you're steaming multiple types of vegetables, be aware that more tender vegetables like broccoli will cook faster than denser ones like carrots. Cut the denser vegetables slightly smaller so they cook through at the same time as the rest.

Timing is key

The best way to avoid overcooking is to keep a close eye on the time. Set a timer and check your vegetables intermittently, especially if you think they're cooking quickly. The cooking time will depend on the type and thickness of the vegetables. Tender vegetables like asparagus or green beans will cook faster than denser vegetables like carrots or potatoes.

Take them off the heat early

Vegetables will continue to cook in residual heat even after you take them off the stove. So, take them out of the steamer basket when they still have a bit of crunch in the middle. By the time you get them to the table, they will have cooked through perfectly without turning mushy.

Use a steamer basket

Using a steamer basket or pan insert is a more effective way to steam your vegetables compared to just using a pan. The steam circulates around the food, cooking it evenly. Make sure there is some space between the food and the lid of the steamer so the steam can circulate.

Don't forget to season

Seasoning is important, even when steaming. You can add aromatics such as garlic, ginger, onions, or other herbs to enhance the flavour of your steamed vegetables. Steam the aromatics along with the vegetables for a more intense flavour. You can also try marinating the vegetables in a sauce before steaming.

Steam a variety of vegetables

Almost all vegetables can be steamed, and it's a great way to retain their nutrients. Good vegetables to steam include broccoli, spinach and other leafy greens, cauliflower, asparagus, carrots, green beans, small potatoes, and artichokes. Avoid steaming large chunks of hard vegetables like potatoes, squash, or celeriac.

Seasoning steamed vegetables

Steaming is a great way to cook vegetables, and almost any vegetable can be steamed. Popular options include broccoli, spinach, cauliflower, asparagus, carrots, green beans, potatoes, and artichokes.

Now, let's talk about seasoning those steamed veggies! Here are some tips to take your steamed vegetables to the next level:

Keep it Simple:

A dash of kosher salt and freshly ground black pepper is a classic way to season steamed vegetables. You can also add a drizzle of olive oil or butter to enhance the flavour and add some richness.

Fresh Herbs:

Adding fresh herbs is a great way to brighten up the flavour of steamed vegetables. Try tossing them with whole sprigs of herbs like parsley, thyme, or dill, or chop up the leaves and sprinkle them over the cooked veggies.

Garlic:

Garlic is a versatile seasoning that pairs well with many steamed vegetables. Add sliced or chopped garlic to your veggies, especially leafy greens like kale. You can also sauté garlic in olive oil and toss it with the steamed vegetables for a more subtle flavour.

Lemon:

Lemon adds a bright, tangy flavour to steamed vegetables. Add a few slices of lemon or lemon zest to the steaming basket, or squeeze some fresh lemon juice over the veggies before serving.

Oils and Sauces:

Experiment with different oils and sauces to add depth of flavour to your steamed vegetables. Try tossing Asian vegetables in toasted sesame oil, salt, and white pepper before steaming. Alternatively, add a couple of tablespoons of fish sauce or soy sauce directly to the steaming water for an umami boost.

Vinegar:

A splash of vinegar can enhance the natural sweetness of steamed vegetables. Try tossing sweet potatoes or carrots with balsamic or red wine vinegar before steaming.

Spices and Cheese:

For an extra kick of flavour, add some dried or fresh herbs, spices, or a sprinkle of Parmesan cheese to your steamed vegetables.

Garlic Butter Sauce:

For a decadent treat, make a garlic butter sauce by melting butter in a pan and sautéing garlic until fragrant. Add salt and pepper to taste, then drizzle the sauce over your steamed vegetables.

With these seasoning tips, you can transform your steamed vegetables into a delicious and nutritious side dish that everyone will love!

Frequently asked questions