A tutorial on how to steam vegetables, a quick and simple method to cook your vegetables while retaining their nutrients. It doesn't even include using any fancy kitchen gadgets.
This isn't a recipe post per say, but rather a tutorial post on how to steam your vegetables.
If you have been following my recipes for a while or from the beginning of my blogging journey, then you are going to see the shift from boiling to promoting steaming where possible.
Of course, there are exceptions to the rules i.e dumpling not sure if this one would work out for my Caribbean dishes (I will definitely test it out at some point).
Which vegetables can you steam?
Technically, you can steam almost ANY vegetable that you can think of. Whether it's carrots, green beans, pumpkin, cabbage, broccoli, cauliflower or even leafy greens.
From an island perspective - yam (ñame), cassava (yuca), plantain, callaloo (dasheen bush), cho cho (christophine/mirliton), sweet potato, breadfruit, okra, bitter gourd, cocoyam etc..
Although, the time is takes to steam vegetables will vary. For instance, firmer root vegetables like potatoes will take longer to steam than say a bunch of spinach or callaloo.
The benefits to steaming vegetables
Research has found that in order to obtain the highest nutritional value in vegetables, they should be lightly steamed not boiled.
The reason for this is that boiling involves cooking food at a relatively high temperature immersed in water.
This process can be quite damaging to delicate foods such as vegetables.
As a result, some of the nutrients (mainly the vitamin c content) can be depleted. Along with the texture from overboiling. The texture tends to be extremely soft, limp and/or mushy.
Sounds awful right? Well you can easily circumvent any of the aforementioned by steaming.
Steaming yields a much more positive experience as the process involves using moist heat. Where a small amount of water is used to transfer heat to the vegetables.
In order for this to work the heat needs to be contained/locked in to create a steam circulating environment.
Reasons to steam your vegetables
- It involves a very simple method.
- Beginner friendly (you don't have to be an expert/novice friendly).
- It's quick, easy and very convenient.
- Don't need any fancy kitchen equipment.
- Affordable and inexpensive.
- Less inclined to overcook them i.e you get the perfect texture.
Ways to steam your vegetables
The good news is you don't have to invest in any fancy kitchen gadgets to steam your vegetables.
There are so many ways to perform steaming including using a pan insert basket, the microwave, collapsible basket, electric steamer, even the microwave or a covered pan.
My favourite way to steam is;
- Coverpan - My Jamaican Steamed Cabbage and Vegan Caribbean Breakfast recipe, both feature this method.
- Collapsible basket - this is a new inexpensive addition to my household.
Which ever method you choose to use will depend on your intention, affordability and convenience.
For example, an electric steamer, works better for large batch vegetables. Also since some vegetables take longer to steam than others, you may find this method more ideal for your lifestyle.
On the other hand, covered pan and using a collapsible basket which is used in this tutorial are both cheap and cheerful methods.
The steps (collapsible basket method)
- Start by adding just enough water to fill ¼ of the saucepan.
- Directly place the steamer basket inside the saucepan so it completely spreads itself out.
- Bring the water to the boil with the lid on so the internal temperature builds.
- Once boiling point has reached add the vegetables to the steamer basket (use tongs if required
- Place the lid on to cover the saucepan.
- Steam the vegetables until they are soft (use a fork to determine their readiness).
- Once the vegetables have been steamed, transfer them to a dish, season if you want to and serve.
Other methods - Covered pan
- Choose a pan/skillet that is large and deep enough to hold the vegetables of your choice with a matching size lid.
- Fill the pan/skillet with a small amount of water about ¼ or less. The water should be shallow, just enough to create steam and enough so the vegetables won't boil.
- Fill the pan about ¾ of the way with the vegetables, starting with the vegetables that take the longest to cook first i.e potatoes/root vegetables.
- Place the lid on and heat to medium/high.
- Steam the vegetables until they are fork tender (use a fork to test its readiness).
- Remove the vegetables from the pan, season if you want to and serve accordingly.
Microwave steaming method
This isn't a method that I like to heavily promote BUT... for those that may want to do so.
- Place the vegetables in a microwave proof bowl.
- Add a very small amount of water (a few tablespoons should be enough)
- Cover the bowl with saran wrap/cling film.
- Then use a fork to pierce the top a few times so that some of the steam can escape.
- Heat the vegetables on high for about 2-3 minutes.
- Remove the wrap and test the readiness using a fork (it should be soft/tender).
- Season and serve accordingly.
Notes and tips
- Make sure to have enough water in the saucepan or this will halt/delay the cooking process.
- Try to pair together vegetables that have the same or similar cooking time.
- Root vegetables like potatoes, yam, cassava, breadfruit will take longer to steam (about 15-30 minutes) so steam those separately.
- Use whatever steaming method that works for you.
- Clean/wash/scrub (if required) the vegetables before steaming them. Rinse them off in a colander/scrub tougher vegetables i.e potatoes if necessary to rid any dirt, bacteria or any pesticides.
- Chop the vegetables in unison if possible, some vegetables will already come bite sized i.e baby carrots.
Seasoning to add to the steamed vegetables
- Jamaican Jerk Seasoning
- Lemon Pepper Seasoning
- Homemade Sazon Seasoning Mix
- Beef Stew Seasoning Mix
- All Purpose Seasoning
- Cajun Seasoning Mix
Recipes to pair this with
- Blackened Cajun Air Fried Salmon
- Air Fryer Steak
- Vegan Nut Roast
- Caribbean Baked Fish
- Smoked Chicken Legs
- Slow Cooker Stewed Lamb
**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**
How to Steam Vegetables On The Stove
Ingredients
- 1 - 1 ½ lb Mixed vegetables (500g-1kg) Carrots, kale, broccoli, cauliflower etc...
Instructions
To prepare the vegetables
- Place the vegetables of your choice in a colander.
- Rinse the vegetables in cold water (scrubbing any tough vegetables like potatoes) several times.
- Once rinsed and drained, blot them dry with kitchen towel.
- Cut, peel and trim the vegetables (if required), you will want them to be all the same/near to the same size. If you are using pre-cut vegetables like I am then simply skip this step.
Steaming the vegetables
- Start by adding just enough water to fill ¼ of the saucepan.
- Directly place the steamer basket inside the saucepan so it completely spreads itself out.
- Bring the water to the boil with the lid on so the internal temperature builds.
- Once boiling point has reached add the vegetables to the steamer basket (use tongs if required
- Place the lid on to cover the saucepan.
- Steam the vegetables until they are soft (use a fork to determine their readiness).
- Once the vegetables have been steamed, transfer them to a dish, season if you want to and serve.
Notes
- Make sure to have enough water in the saucepan or this will halt/delay the cooking process.
- Try to pair together vegetables that have the same or similar cooking time.
- Root vegetables like potatoes, yam, cassava, breadfruit will take longer to steam (about 15-30 minutes) so steam those separately.
- Use whatever steaming method that works for you.
- Clean/wash/scrub (if required) the vegetables before steaming them. Rinse them off in a colander/scrub tougher vegetables i.e potatoes if necessary to rid any dirt, bacteria or any pesticides.
- Chop the vegetables in unison if possible, some vegetables will already come bite sized i.e baby carrots.
Leave a Reply