Vegetable Steaming 101
Steaming vegetables is one of the easiest and quickest ways to get vegetables at each meal.
It’s time to ditch the mushy boiled veggies and expensive prepackaged steamer bags.
Learn this simple cooking technique and start steaming your own fresh vitamin-packed veggies!
Did you know:
- The longer you cook veggies, the more nutrients are lost.
- Unlike boiled vegetables, steamed veggies are cooked briefly and then removed from the heat.
- The goal of steaming is to cook the vegetables until they are no longer raw, but still bright and crisp.
- This preserves color and flavor, and some of the nutrient content.
- Frozen veggies work great in the steamer, so keep a bag of frozen veggies on hand for those days you can’t make it to the grocery store!
Quick Start Guide
A steaming pot usually looks something like this:
Steamer-pot set
Stainless Steel Steamer basket
3-Tier steamer-pot set
Steaming How-To
1. Place an inch and a half of water into a pot, and heat to boiling.
2. Put your vegetables into the steamer basket and place the lid on.
3. Cook for 5-10 min with the lid on. Poke with a fork to check doneness. (cooking times vary. See chart below for recommended cooking times)
Now, let's get to it!
The Table below lists a number of vegetables, their recommended cooking times as well as seasoning ideas.
Vegetable | Size / Preparation | Cooking Time | How to season |
Artichokes | Steam whole artichokes | 25-40 min | Season with extra virgin olive oil and lemon zest |
Asparagus | Whole spears, thick spears peeled lightly | 7-13 min | Serve with olive oil combined with lemon zest, or olive oil combined with sesame seeds |
Asparagus | Cut into 2-inch pieces | 4-7 min | Season with olive oil combined with lemon zest or sesame seeds |
Beans, green | Whole beans | 6-10 min | Season with garlic |
Beans, wax | Whole beans | 6-10 min | Season with garlic |
Beets, small or medium-sized | Whole, unpeeled beets scrubbed clean; peel off the skins after steaming | 35-50 min | Season with fresh thyme |
Beet greens | Cleaned and coarsely chopped | 7-9 min | Drizzle with olive oil |
Broccoli | Trimmed stalks | 8-12 min | Season with olive oil, pumpkin seed oil, lemon juice, lime juice, or balsamic vinegar |
Broccoli | Trimmed stalks split in half or florets | 5-7 min | Extra-virgin olive oil, pumpkin seed oil, lemon juice, lime juice, or balsamic vinegar |
Brussels sprouts | Whole, trimmed | 8-15 min | Season with fresh thyme |
Brussels sprouts | Trimmed and halved | 6-8 min | Season with fresh thyme |
Cabbage | Cut in wedges | 6-10 min | Lemon or lime juice |
Carrots | Cut into ¼-inch thick slices | 7-10 min | Season with honey combined with cinnamon or ginger |
Carrots, baby | Whole baby carrots | 10-12 min | Season with honey combined with cinnamon or ginger |
Cauliflower | Florets | 5-10 min | Lemon or lime juice |
Celery root | Cut into ¼-inch thick matchsticks | 5-7 min | |
(celeriac) | |||
Celery stalks | Cut into ½-inch thick slices | 4-9 min | Season with seeds |
Corn on the cob | Whole, husks removed | 7-10 min | Homemade chicken or vegetable stock |
Daikon radishes | Peeled and cut into chunks | 8-12 min | Season with fresh herbs |
Chicory (endives) | Cut in half lengthwise | 5-10 min | Drizzle with olive oil and lemon juice |
Fennel bulbs | Cut crosswise into ½-inch slices | 8-10 min | Season with olive oil and basil (or lemon) |
Jerusalem artichokes | Peeled or scrubbed; sliced | 5-8 min | Serve with arugula or fresh herbs such as chives or parsley |
Jerusalem artichokes | Whole tubers, peeled or scrubbed | 20-25 min | Serve with arugula or fresh herbs such as chives or parsley |
Kale | Trimmed | 4-7 min | Drizzle with olive oil and crushed garlic |
Kohlrabi | Peeled and cut into ½-inch cubes | 5-8 min | Toss with parsley and olive oil |
Leeks | Trimmed, cut in half | 5-8 min | Season with your favorite vinaigrette |
Okra | Fresh whole okra, trimmed | 6-8 min | Season with lemon/lime juice and parsley, or with sauteed scallions |
Onions, pearl | Whole onions, peeled | 8-12 min | |
Parsnips | Peeled and cut into ½-inch slices | 7-10 min | Season with fresh herbs such as oregano or parsley |
Peas, green | Fresh, shelled peas | 2-4 min | Season with fresh herbs (such as mint) or lemon juice |
Peas, sugar snap | Whole pea pods, trimmed | 5-6 min | Season with fresh herbs (such as mint) or lemon juice |
Potatoes, all | Peeled or scrubbed clean, cut into ½-inch slices | 8-12 min | Toss with fresh parsley, rosemary or dill |
Potatoes, new | Whole, scrubbed clean | 15-20 min | Toss with fresh parsley, rosemary or dill, or with chopped red onions |
Radishes | Whole radishes, trimmed | 7-14 min | Season with chopped scallions or chives |
Scallions | Cut into ½-inch slices | 3-5 min | |
Spinach | Cleaned, whole leaves | 3-5 min | Season with olive oil and garlic, or sesame seeds |
Squash, butternut | Peeled and cut into 1-inch cubes | 7-10 min | Season with honey, lemon juice, and rosemary |
Turnips | Cut into 1/2-inch cubes | 8-12 min | Season with olive oil and fresh herbs |
Turnip greens | Cleaned and coarsely chopped | 4-6 min | Season with olive oil and garlic |
Sweet potatoes | Cut into large chunks | 8-12 min | Season with honey and lemon juice |
Swiss chard | Coarsely chopped leaves | 3-5 min | Serve with chopped fresh tomatoes, olive oil, garlic, olive oil and pepper |
Zucchini | Cut into 1-inch slices | 5-8 min | Season with olive oil, lemon/lime juice, and fresh herbs (such as thyme or rosemary) |
Source: http://www.healwithfood.org/chart/vegetable-steaming-times.php#ixzz3p0lC5pPA