Steamed vegetables are a fast and nutritious option to prepare. You can choose between different techniques and you don't need expensive kitchen utensils. A steamer, a pot with a lid or a container suitable for use in the microwave is enough to serve a colorful, nutritious and delicious dinner.
Steps
Method 1 of 4: Choose and Prepare the Vegetables
Step 1. Choose your vegetables
Although technically all vegetables can be steamed, some are better than others; moreover, they all need a different cooking time. Broccoli, cauliflower, asparagus, artichokes and green beans are excellent steamed and for this reason they are the most popular choices. This does not mean that you cannot be creative and add potatoes and radishes, for example. Here is a brief summary of the cooking times of some vegetables:
- Asparagus: 7 to 13 minutes or 4 to 7 minutes if you cut the stems into small pieces;
- Broccoli: stems from 8 to 12 minutes, inflorescences from 5 to 7 minutes;
- Carrots: from 7 to 12 minutes, depending on the initial dimensions and those of the individual pieces;
- Cauliflower: 5 to 10 minutes for the inflorescences;
- Corn on the cob: 7 to 10 minutes;
- Green beans: 5 to 7 minutes;
- Sliced potatoes: 8 to 12 minutes;
- Spinach: 3 to 5 minutes.
Step 2. Wash the vegetables before cooking them
It is important to rinse them to eliminate soil, bacteria and pesticide residues. Wash them with cold water and then dab them with kitchen paper to dry them.
- Use a clean vegetable brush to remove soil from tubers and vegetables growing under the soil, such as carrots and potatoes.
- Some vegetables, such as cabbage and cauliflower, are full of crevices where soil and bacteria can nest. Vegetables of this type should be left to soak in water for 1-2 minutes before being washed.
- You can purchase a product formulated to wash and disinfect vegetables, but studies have shown that clean running water is just as effective.
Step 3. Cut the vegetables if necessary
Some vegetables can be cooked whole, just a thorough rinsing and they are ready to be put in the pot, others require additional preparation. Large vegetables will cook more quickly if you cut them into pieces, while some will be stripped of the seeds, stems, leaves or tough outer parts.
- The smaller the cuts, the more the carrots will cook quickly and the same goes for cauliflower and potatoes.
- Some vegetables may need a little extra preparation. For example, in the case of asparagus, it is likely that you will have to trim the stems to remove the hardest parts; moreover, they will be more tender if you peel them with the vegetable peeler before steaming them.
Suggestion:
most vegetables can be cooked with the peel. In many cases, the peel offers an additional amount of flavor, fiber and nutrients. Try to peel only vegetables that have very hard or particularly dirty skin.
Step 4. Separate the vegetables according to the cooking time
Since some vegetables will cook more slowly than others, it is helpful to keep the different varieties separate. This way you won't risk some being soggy and waterlogged, while others are still too crunchy or raw in the center. You can cook different varieties of vegetables all together, but you have to find ways to keep them separate so that you can take them out of the pot at different times, starting with the ones that cook the fastest.
- For example, potatoes cook much slower than green beans, so it's best to keep them separate inside the pot.
- If you want to speed up the cooking of the hardest and most compact vegetables, cut them into small pieces.
Method 2 of 4: Using the Steamer
Step 1. Heat the water in the steamer
Start by bringing half a liter of water to a boil on the stove over high heat. When the water starts to boil, close the steamer to allow the internal temperature of the pot to rise.
- To close the steamer, simply put the lid on the top of the pot, the one in which you will have to place the vegetables on top of the boiling water. Steaming is similar to cooking in a water bath.
- The amount of water required may vary according to the model and size of the steamer. In general, about 3-5 cm of water should be enough. Make sure the water is not touching the basket and the vegetables before you start heating it.
Step 2. Arrange the vegetables in the basket
When the water boils and begins to steam, put the vegetables you have prepared and cleaned in the basket. Put the lid back on the steamer and reduce the heat to medium.
- If you want to cook a lot of different types of vegetables, be sure to separate the groups well so you can easily remove them from the pot as they are cooked.
- Put the vegetables in a tureen and then pour them into the steamer basket instead of using your hands so as not to burn yourself with the hot steam. Alternatively, you can wear oven gloves or protect yourself with a kitchen towel.
Did you know that?
There are different steamers on the market. Some have multiple compartments that allow you to easily separate vegetables that cook slower from those that are ready in no time.
Step 3. Steam the vegetables for a few minutes
After putting them in the steamer, let them cook for a few minutes undisturbed. Wait until the minimum recommended cooking time has passed before touching or checking them.
Set the kitchen timer so you don't lose track of time. In the case of most vegetables that cook quickly, you can start checking them after about 3 minutes of cooking
Step 4. Skewer the vegetables with the knife or fork to see if they are ready
When you think they should be almost done, open the steamer and stick them where they are thickest using a knife or fork. If it easily penetrates to the center, the vegetables are most likely cooked. If not, let them cook for another 1-2 minutes before checking again.
Smaller pieces will cook faster than larger ones, and more generally, some vegetables will be ready sooner than others. Green beans, cauliflower and asparagus will cook in less time than potatoes or carrots, for example
Step 5. Remove only the vegetables that have softened from the steamer
If you are cooking vegetables of different varieties or sizes, only remove those that are ready-made from the pot and continue cooking the others. Remove the cooked vegetables from the steamer using kitchen tongs or a slotted spoon; this way you will avoid burning your hands with the hot steam. When the first vegetables are cooked, transfer them to a plate and then cover them to keep them warm.
- If all the vegetables are ready at the same time, simply lift the basket and pour them directly into a bowl or serving dish. Remember to wear oven gloves or protect your hands with a kitchen towel to avoid getting burned by the hot steam.
- You will find that many vegetables have a brighter, more intense color when steamed.
- Of course the best proof is the tasting. Vegetables should be soft, but still firm, and not soggy.
Step 6. Season and serve the steamed vegetables
Transfer them to a serving dish and season them to taste, for example with extra virgin olive oil, salt, pepper and lemon juice. The vegetables are now ready to eat.
Steamed vegetables are a side dish that you can combine with any type of meat. If you want, you can accompany them with a sauce made with yogurt and herbs, for example. Since steaming is one of the healthiest ways to prepare food, it is best not to use condiments that are too fatty. You'll find that vegetables are delicious on their own when fresh and in season
Method 3 of 4: Using a Pot
Step 1. Choose a deep pot that can hold all the vegetables you want to cook
It must be large enough to accommodate them all comfortably. Make sure you also have the lid on as you will need to close it to trap the steam. The ideal is to choose a pot in which there is ¼ of free space after inserting all the vegetables; in this way there will also be room for the steam and condensation can form under the lid.
If the vegetables are large, it is essential to use a saucepan, while for smaller ones, such as asparagus or broccoli inflorescences only, a large pan with a lid may suffice
Step 2. Pour 1-2 cm of water into the bottom of the pot
It needs to be enough to create the steam, but not too much, otherwise the vegetables will boil and their nutrients will be lost in the water. Those few inches of water will also prevent the vegetables from burning when in contact with the bottom of the boiling pot.
If the lid doesn't seal the pot perfectly, you may need to use more water. Experiment with different amounts until you find the right amount for your pot
Step 3. Layer the vegetables in the pot according to the cooking time
If you intend to serve different types of vegetables, put those that cook more slowly on the bottom. Vegetables that need a short cooking time should be placed in the pot last. By arranging them this way, you will be able to get them out easily as soon as they are ready.
For example, you could create a layer of potatoes in the bottom of the pot, followed by cauliflower in the center and asparagus on top
Step 4. Put the lid on the pot and turn on the stove
When all the vegetables are in the pot, put the lid on and turn on the heat. Set the flame to medium level and occasionally touch the lid carefully to check the degree of heat. If the lid is hot, the water is boiling and steaming.
- Resist the temptation to lift the lid to check if the steam is rising from the water, otherwise you will let it come out of the pot and stop cooking the vegetables.
- If you don't want to risk burning your fingers by touching the hot lid, choose a pot with a glass lid so you can look inside and check if the water is boiling and steaming. Alternatively, you can lift the lid a few millimeters briefly to make sure the steam escapes.
Step 5. Turn down the heat and set the kitchen timer to the recommended time
When steam begins to build, turn the flame down to near minimum. Let the vegetables cook for the minimum recommended time taking into account the size as well as the variety; then check if they are cooked by stabbing them with a knife or fork where they are thickest.
- The vegetables should become soft, but still remain a little crunchy. You can also tell if they are cooked by looking at their color, which must become even more vibrant.
- If you find they aren't ready yet, put the lid back on the pot and let them cook for another 1-2 minutes before checking again.
Step 6. Remove the vegetables from the pot and serve them
When the vegetables are cooked, take them out of the pot and serve them however you like. For example, you can accompany them with a sauce or simply season them with extra virgin olive oil, vinegar, salt and a grind of pepper. You can eat them alone or serve them as a side dish next to a meat or fish dish.
- Use kitchen tongs or a slotted spoon to take the vegetables out of the pot without burning your fingers. If all the vegetables are ready at the same time, you can turn off the stove, hold the pot using oven mitts or a pair of pot holders and pour the entire contents into a colander.
- If the vegetables require different cooking times, it is best to keep the ready ones warm while you wait for the others to finish cooking. Transfer them to a bowl and then cover it with a lid to keep them warm.
Suggestion:
there will probably be only a little water left in the bottom of the pot. If the quantity allows, you can add it to a vegetable broth or use it to water the plants as it is rich in nutrients.
Method 4 of 4: Using the Microwave Oven
Step 1. Arrange the vegetables in a microwave-safe bowl along with some water
You don't need a lot of water to steam vegetables using the microwave. What is left after washing them under running water may be enough. After rinsing them thoroughly, place them in the bowl without draining or drying them.
- As a general rule, about 2-3 tablespoons (30-45 ml) of water are needed for every half a kilo of vegetables. This proportion works with most vegetables. You may need to use a little more with harder, more compact vegetables.
- Some of the experts in cooking with microwaves recommend placing the vegetables on a plate and covering them with three wet sheets of kitchen paper; it seems that it is sufficient to provide all the necessary humidity.
Step 2. Cover the bowl with cling film, but leave a small opening on the side
Check on the packaging that the film is suitable for use in the microwave and apply it to the bowl, leaving a small opening on the side from which the hot steam can escape. The cover will retain heat and moisture, while the opening will let excess steam escape.
- The cling film should adhere well to the bowl on the rest of the rim to seal the heat inside. It is enough that an uncovered corner remains.
- Alternatively, you can cover the tureen with a ceramic plate or a microwave-safe lid with small holes that help steam escape.
Step 3. Cook the vegetables on full power for about 2-3 minutes
If they are still not cooked when the timer rings, turn the microwave back on at one-minute intervals. Each vegetable is slightly different from the others and it is best to start checking how well it is cooking after the first 2-3 minutes.
- The cooking time depends on both the variety of vegetables and the power of the microwave oven. Some may be ready after just two minutes, while others may take longer.
- To find out if the vegetables are cooked, try piercing them with a fork. It must be able to easily penetrate the pulp which, however, must remain slightly firm, without becoming soggy.
Did you know that?
Contrary to popular belief, cooking vegetables in the microwave does not compromise their nutritional value. In fact, by steaming them this way you will be able to preserve all their precious nutrients much more than when you cook them otherwise, for example by boiling them in boiling water, frying them or stewing them in the pressure cooker.
Step 4. Eat or serve the vegetables while they are still hot
Remove the foil from the bowl and throw it away, then transfer the vegetables to the plate. Add a dressing or sauce and eat them right away.
- If you want, you can add a small piece of butter or soy sauce to the bowl before you start cooking the vegetables in the microwave. Once cooked, add salt, pepper and other seasonings to taste.
- Be careful when removing the foil or lid from the bowl as a cloud of boiling steam will rise.
Advice
- Lemon juice is a perfect condiment for steamed vegetables.
- All steamed vegetables can be reheated in different ways, including by sautéing them or using the microwave. You can store leftovers in the refrigerator for 3-4 days.
- If you don't have a steamer, you can take a cue from this article to cook steamed vegetables in an alternative way.
