Steaming Vegetables Guide
Pictured recipe: Green Bean Salad with Feta Dressing
There are a variety of methods for cooking vegetables, but steamed veggies can't be beat for simplicity or healthfulness and it doesn't require special equipment beyond a steamer basket. Steaming works many types of vegetables–serve them with a drizzle of olive oil, lemon juice and a little salt and pepper for a simple side for any main course. Gussy them up with tamari, soy sauce, hot sauce, balsamic vinegar or nut oils and a sprinkle of seeds, nuts or cheese. Or add them to salads, omelets, frittatas, grain bowls and pasta dishes for a quick veggie boost to any meal.
How to Steam Vegetables
The amount of water you need depends on the size of your pot, but you'll need to fill it with about an inch of water. Boil water in a large pot over high heat. Prepare the vegetable of your choice and add the vegetables to the steamer basket and place it in the pot. Cover so you don't let the steam escape, and let cook until just tender. Cooking times vary for each type of vegetable–see below for prep instructions and timing for specific vegetables. It's one of the quickest cooking methods, just remember that thicker vegetables require longer cooking times. (Nutrition information is for a 1-cup serving and does not include oil or other additions.)
Pictured recipe: Asparagus with Easy Hollandaise Sauce
How to Steam Asparagus
Amount for 4 servings: 1 1/2 pounds (1-2 bunches), trimmed
Steam time on high heat: 4 minutes
Nutrition information per cup: 40 calories; 7 g carbohydrate; 4 g fiber
Related: Healthy Steamed Asparagus Recipes
Pictured Recipe: Brown Sugar-Glazed Beets
How to Steam Beets
Amount for 4 servings: 1 1/2 pounds without greens, ends trimmed, peeled, cut into 1-inch pieces or wedges
Steam time on high heat: 10-15 minutes
Nutrition information per cup: 75 calories; 17 g carbohydrate; 3 g fiber
How to Steam Broccoli and Cauliflower
Amount for 4 servings: 1 pound broccoli, 1 1/2-2 pounds cauliflower (about 1 head), cut into 1-inch florets
Steam time on high heat: 5-6 minutes
Nutrition information per cup: (Broccoli) 55 calories; 11 g carbohydrate; 5 g fiber | (Cauliflower) 29 calories; 5 g carbohydrate; 3 g fiber
Pictured recipe: Green Goddess Buddha Bowl
How to Steam Brussels Sprouts
Amount for 4 servings: 1 pound, stems trimmed
Steam time on high heat: 6-8 minutes
Nutrition information per cup: 56 calories; 11 g carbohydrate; 4 g fiber
How to Steam Carrots
Amount for 4 servings: 1 1/2 pounds, cut into 1/8-inch-thick rounds
Steam time on high heat: 4 minutes
Nutrition information per cup: 55 calories; 13 g carbohydrate; 5 g fiber
Pictured recipe: Composed Bean Salad with Basil Vinaigrette
How to Steam Green Beans
Amount for 4 servings: 1 pound, stem ends trimmed
Steam time on high heat: 5 minutes
Nutrition information per cup: 44 calories; 10 g carbohydrate; 4 g fiber
How to Steam Snap Peas or Snow Peas
Amount for 4 servings: 1 pound, trimmed
Steam time on high heat: 3-5 minutes
Nutrition information per cup: 67 calories; 11 g carbohydrate; 5 g fiber
Pictured recipe: Greek Potato Salad
How to Steam Red or Yukon Gold Baby Potatoes
Amount for 4 servings: 1 1/2 pounds, scrubbed
Steam time on high heat: 10-15 minutes
Nutrition information per cup: 136 calories; 31 g carbohydrate; 3 g fiber
Related: Healthy Potato Salad Recipes