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Steamed vegetables are a great dish for a family dinner or a meeting with friends. If you think it’s too bland, then just learn how to choose the right spices for such vegetables.
It is also important to choose the right cooking technology to make such a simple dish a real delicacy.
benefits of steaming vegetables
Many studies have repeatedly proved that steamed vegetables are much healthier than boiled or fried. The reason is that steaming does not involve contact with boiling water. Such a process can be destructive for products with a delicate structure. A significant part of nutritious vitamins and minerals is also lost.
Compared to frying, it’s even easier – saturating vegetables with oil makes them high in calories. If we consider the taste, when steaming vegetables, you will get a tender and pleasant dish. Also a significant advantage is the speed and ease of preparation.
Reasons to steam vegetables
There are a number of reasons why you should choose steaming as a cooking method for vegetables. They concern not only the vitamin and mineral composition and the preservation of useful properties.
For example:
- It is one of the easiest ways to cook vegetables.
- You don’t have to be a professional to cook such a dish and get a good result.
- It is the fastest and most convenient method.
- For such a technology of preparation, you do not need to have expensive kitchen equipment.
- With the help of steaming, you can get the perfect texture of vegetables.
Different ways to steam vegetables
Steamed veggies are a nutritious and quick-to-prepare dish. There are several basic cooking methods, and for them you will not need any special utensils. You can cook a delicious, nutritious and colorful dinner just using a steamer, a pot with a lid or a microwave oven.
All cooking methods vary in duration and required equipment. How to choose one of them? Just carefully study the required preparation time and the necessary kitchen equipment.
The result will still be the same – tender and delicious stewed vegetables!
Vegetable stewing time
After you have chosen the technology of stewing vegetables, pay attention to the required time for preparing a particular vegetable. This is important to know in order to get a delicate texture.
- asparagus: 7-12 minutes
- broccoli: stem 8-12 minutes, inflorescences 5-7 minutes
- carrots: 7-12 minutes
- cauliflower florets : 5-10 minutes
- corn on the cob: 7-10 minutes
- string beans: 5-7 minutes
- sliced potatoes: 8-12 minutes
- spinach: 3-5 minutes
Covered pan steaming method
This method of preparation is available to everyone. To implement it, follow the step-by-step instructions:
- Take a deep saucepan in which all the vegetables you have chosen will fit.
- Pour water into the pan so that it covers the bottom by about 1 inch.
- Arrange the vegetables in a saucepan according to their prep time. If you are dealing with several types of vegetables, put vegetables that take longer to cook at the bottom of the pan. Place vegetables that cook faster on top.
- Cover the pot with a lid and put it on medium or high heat.
- Make a low flame and set the timer for the recommended time.
- After cooking, add spices and serve!
Microwave steaming method
The microwave oven is perhaps the fastest method of stewing vegetables. The technology is quite simple:
- Put the vegetables in a microwave bowl and add some water. In most cases, 2-3 tablespoons (30-45 milliliters) of water for every 0.5 kilograms of vegetables will be enough.
- Cover the bowl with plastic wrap so that one edge of it remains raised.
- Heat the vegetables at high power for about 2.5 minutes.
Contrary to popular belief, when cooking in a microwave oven, the nutritional value of vegetables does not decrease. In fact, steaming vegetables in a microwave oven is one of the best ways to preserve valuable nutrients.
Which vegetables can you steam?
You can choose any vegetable for steaming. However, professional chefs highlight a list of vegetables that best reveal their taste and texture with this method of preparation.
First of all, these are carrots, pumpkin, cabbage, beans, broccoli, and even cauliflower. In addition to the classic combinations, you can choose more exotic options – sweet potato, bok choy, summer squash, bitter pumpkin, brussels sprouts, and cassava.
The choice of vegetable also affects the cooking time. For example, harder root vegetables, such as potatoes, are steamed for longer than softer one.
Collapsible basket steaming method
A steamer (or collapsible steamer basket) is a special device for preparing food. With such a device, you can quickly and easily put out vegetables. Make step-by-step instructions:
- Pour 2 cups of water into a steamer and bring it to a boil over high heat.
- Put the necessary vegetables in the steamer.
- After you put the vegetables in the steamer, cover it with a lid and wait a few minutes.
- Pierce the vegetables with a knife or fork to check if they are ready.
- If all the vegetables are cooked at the same time, you can simply take a steaming basket out of the pan and put them in a bowl or serving dish.
- Transfer all the ready-made vegetables to a serving dish. Add olive oil, salt and pepper to taste. You can also sprinkle lemon juice on vegetables for extra flavor.
How to season steamed vegetables
You can also combine herbs and spices to create complex seasonings for stewed vegetables. Pay attention to the following options:
- Jamaican Jerk Seasoning. To prepare, combine lime juice, soy sauce, vinegar, red wine, and oil. You can also add hot pepper and thyme.
- Lemon Pepper Seasoning.For this seasoning, you will need lemon, allspice, salt, and turmeric.
- Beef Stew Seasoning Mix. Here you can combine butter, paprika, marjoram, and oregano.
- Cajun Seasoning Mix. In the preparation of such seasoning, the proportions are very important: 1 tsp paprika, 1 tsp dry garlic, 1 tsp salt, 3/4 tsp hot pepper, and 1/2 tsp black pepper.
Chinese sauce for steamed vegetables
In addition to adding spices, you can improve the taste of stewed vegetables with the sauce.
Chefs recommend cooking Chinese sauce. To make such an adding, prepare the necessary ingredients:
- onion – 1 pc
- bulgarian pepper – 0.5 pcs
- vegetable oil – 1 tbsp
- soy sauce – 1 tbsp
- tomato sauce – 1 tbsp
- apple cider vinegar – 1 tbsp
- sugar – 2 g
- salt – 1 g
- pineapple juice – 50 ml
- starch – 1 tsp
- chopped garlic – to taste
Step-by-step technology of preparation:
- Peel the onion from the husk and finely chop with a knife.
- Heat the oil in a frying pan. Fry the onion for a few minutes.
- Wash the bell pepper, cut it into two parts, cut out the seed box with the seeds, and cut the pulp into small cubes.
- Then add the bell pepper to the onion and continue frying for about 7 minutes.
- Add minced garlic, sugar, and salt to the pan with vegetables. Pour in soy sauce, apple cider vinegar, pineapple juice, and tomato sauce. Stir the contents of the saucepan and simmer for about 5 minutes.
- Add a teaspoon of starch and continue to simmer the sauce over the fire, stirring constantly with a spatula.
Steamed vegetables recipe for weight loss (1:1:1 Ratio)
Healthy steamed vegetables is the best dish for weight loss. To cook it, prepare the necessary ingredients:
- cauliflower — 150 grams
- string beans — 150 grams
- carrots — 150 grams
- Bulgarian pepper — 1 piece
- greens — to taste
- ginger-garlic paste — 1 teaspoon (1 piece ratio)
- salt mixed with ground black pepper — 1 teaspoon (1 piece ratio)
- fresh herbs — 1 teaspoon (1 piece ratio)
Step-by-step technology of preparation:
- Divide the cauliflower into small inflorescences. Remove the seeds from the bell pepper, cut into medium-sized slices. Grate the carrots on a Korean grater.
- Preheat a frying pan over medium heat. Simmer the bell pepper with ginger-garlic paste for 2-3 minutes.
- Add carrots. Simmer the vegetables for another 1-2 minutes until the carrots are soft.
- Then add the string beans and cauliflower. Cover and simmer for 5-6 minutes.
- At the end, season the vegetables with salt and pepper, and add fresh herbs. Stewed vegetables for weight loss are ready!
How to flavour boiled vegetables
Stewed and boiled vegetables often do not have a bright taste and smell. However, you can easily fix it. Steam is a bad medium for aromatization, since water has no smell.
To flavor fresh vegetables, pay attention to the following additives:
- Fresh greens. A few sprigs of rosemary or basil will give the dish a bright aroma.
- Cooking vegetables on a pillow of orange or lemon zest is also well suited to give them a citrus flavor.
- Sprinkle the vegetables with olive oil or sesame oil. Such an additive will not only give flavor, but also improve the texture of vegetables.
- Any ground spices. Cooks advise adding pepper, curry powder, and cinnamon to stewed vegetables.
Steamed vegetables with soy sauce
Another good recipe is stewed vegetables with soy sauce. Such a dish will not only be useful, but also quite spicy. To make a recipe, prepare the necessary ingredients:
- green string beans – 150 g
- zucchini – 150 g
- onion (small) – 1 pc
- bulgarian pepper – 1 pc
- carrot (small) – 1 pc
- eggplant – 150 g
- ginger (about 1-2 cm) – to taste
- garlic (small) – 2 cloves
- vegetable oil – 4 tbsp
- sesame oil – 2 tsp
- soy sauce – 3 tbsp
- sesame – 1 tsp
Step-by-step technology of preparation:
- Rinse and peel the vegetables. Dry them with a paper towel.
- Cut the carrots and onions into large cubes. Chop eggplant and bell pepper into the same cubes as carrots and onions.
- Peel the ginger root and grate it on a fine grater. Chop the garlic with a knife or pass it through a press. Also cut the zucchini into small pieces.
- In a frying pan with a thick bottom, heat the vegetable oil. Send the onion and carrot to fry first. Stirring constantly, cook until the onion is browned.
- Next, send the beans, eggplant and bell pepper to the pan. Reduce heat and steam the vegetables for about 8-10 minutes.
- Send garlic and ginger to the vegetables, then pour in sesame oil and soy sauce. Stir and hold on the stove for a few seconds.
- Sprinkle the finished dish with sesame seeds.
Herbs for steamed vegetables
Combination of herbs with vegetables can significantly enhance and enrich the taste of the prepared dish. Chefs recommend paying attention to the following herbs:
- Dill. To enhance the taste of stewed vegetables, use fresh or dried dill greens. This fragrant herb will give the dish a fresh and slightly spicy aroma.
- Basil. This fragrant herb is very popular in Italian cuisine. Fresh basil has a slightly burning and bitter taste, but after heat treatment it becomes sweet.
- Rosemary. Gourmets claim that vegetables cooked with rosemary and basil can not even be salted. However, it is not recommended to put this spicy herb in a vegetable stew in large quantities.
- Nutmeg. This bright seasoning, with nutty notes, can improve any snack. Add nutmeg in small quantities to stewed pumpkin, sweet potatoes, carrots, broccoli, and green beans.
- Paprika. This seasoning is made from sweet pepper. It has a spicy aroma and a pleasant taste, not too spicy. It is most suitable for dishes made of stewed potatoes or cabbage.
What herbs taste like salt?
As we know, salt is a harmful substance. Some leafy greens can replace salt for you if you want to steam veggies in the healthiest way. Spices and herbs such as cumin, rosemary, cilantro, dill, parsley, thyme and celery seeds can replace salt.
Chefs advise you to remember that soggy veggies and frozen vegetables have a particularly bland taste. To improve it, add whole sprigs of herbs. However, it is worth remembering that some spices can irritate the delicate mucous membranes of the stomach and intestines.
Do not add a lot of herbs to stewed vegetables, but if you want to steam broccoli cauliflower, for example, an overabundance of herbs is simply necessary.
Necessary equipment
Steaming mixed vegetables is a simple process. However, various kitchen devices will help you make this task even easier. Don’t forget to cook:
- A saucepan with a lid or a steaming basket.
- Metal tongs for extracting vegetables.
- Paper towels for drying vegetables from moisture.
- Sharp knives for peeling vegetables from husks.
With such a set, the process of steaming vegetables will be quick and convenient!
Main tips and tricks
So that the preparation and search of seasoning for stewed vegetables do not become difficult for you, follow the tips and tricks from experts:
- Use lemon juice to soften the texture of stewed vegetables.
- You can reheat any steamed vegetables in several ways, for example, fry in oil or reheat in a microwave oven.
- Store steamed vegetables in the refrigerator for 3-4 days.
- If you do not have a steamer, you can also cook steamed vegetables using ordinary utensils, such as pots.
- Do not add too many spices to stewed vegetables, otherwise they will block the taste of the vegetables themselves.
- Steam vegetables depending on their exact time of preparation. However, small veggies will cook a little faster.
- If you want to get uniform pieces of vegetables, use an instant pot.
Final thoughts
Steamed vegetables are a great meal to cook evenly. You can constantly search recipes to create new and unusual side dish from veggies for your family and friends.
However, you should remember that vegetables have a lean taste and almost no smell. You can improve the taste of the product by adding certain spices, herbs, and sauces.
Don’t be afraid to experiment and create culinary masterpieces from stewed vegetables!