Steamed Vegetables

A simple, light, and incredibly wholesome dish! Steaming keeps all the good stuff in the vegetables that normally leaches into the water when you boil them. Nothing turns to mush — everything stays bright and appetizing!

katushafinAuthor avatar
Recipe author

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 25 % 2 g
Fats 0 % 0 g
Carbohydrates 75 % 6 g
29 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min
  1. Step 1:

    Step 1

    How do you cook vegetables in a steamer? Absolutely any vegetables work for this. I used a small head of cauliflower, young zucchini, fresh carrots, and green peas. Frozen vegetables work too — don't thaw them first. Rinse all the vegetables thoroughly under running water, scrubbing the dirtiest ones with a brush, and peel the root vegetables.

  2. Step 2:

    Step 2

    Different vegetables steam in different times. My steamer has three tiers, so I arranged the vegetables by cooking time. Cauliflower takes 20–25 minutes — put it in the first tier. Break it into florets first.

  3. Step 3:

    Step 3

    Put the sliced zucchini and carrots in the next tier — they take 15–20 minutes. Cut the pieces about the same size so they cook evenly.

  4. Step 4:

    Step 4

    Put the green peas in last. I used fresh peas in the pod, so they need to be shelled first; if using frozen, just pour them straight from the bag. They take about 10 minutes.

  5. Step 5:

    Step 5

    Pour water into the steamer as the instructions direct. Use good, clean water — bottled or filtered. Even though you're steaming rather than boiling in it, the quality matters. Set up the tiers, putting the longest-cooking vegetables on the bottom. If you only have one tier, layer the vegetables in it by cooking time.

  6. Step 6:

    Step 6

    Set the timer for the longest cooking time and start the steamer. I set mine for 20 minutes. After 7–10 minutes, lift off the top tier — the peas should be done. Taste them just in case; mine took a little longer because they were a firm variety. Finish cooking the rest. Mine all took the same time — 25 minutes. After 15 minutes the carrot was still firm; I'd cut it too big.

  7. Step 7:

    Step 7

    If your steamer has just one tier, simply pull out the vegetables as they're done — which is exactly why it helps to layer them. Transfer the cooked vegetables to a plate. They're bright, pretty, and not mushy — but plain. Season with salt or serve them with a sauce if you like.

  • I often steam vegetables. At serving time, I add salt and a little oil.
  • Here are steaming times for some other vegetables:
  • Potatoes — about 30 minutes, depending on size.
  • Broccoli florets — 5–10 minutes.
  • Eggplant — 10–12 minutes.
  • Shredded green cabbage — 10 minutes.
  • Corn, cut from the cob — 10 minutes.
  • Bell pepper in chunks — 10 minutes.
  • Beets — 30–60 minutes.
  • Asparagus — 4–10 minutes.
  • Squash/pumpkin — 10–30 minutes.
  • Green beans — 5–12 minutes.
  • Frozen vegetables take a little longer.
  • I recommend tasting the vegetables before you take them out of the steamer. It all depends on their size and density (older or younger).

Caloric content of the products possible in the composition of the dish

  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Cauliflower - 28  kcal/100g
  • Fresh green peas - 280  kcal/100g
  • Canned green peas - 55  kcal/100g
  • Young zucchini - 24  kcal/100g

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