There is no doubt regarding the high nutritional value and health benefits of vegetables. While raw vegetables are considered as healthiest, steaming is a method of cooking, which retains most of the nutrients. Another advantage is that, some people have difficulty in digesting raw vegetables like broccoli. So, steaming is the best way to enjoy a wide range of food items, without losing their nutritional value. In case of steaming, steam from boiling water is used for cooking. This method locks the flavor, color and nutrients of the vegetable. The food to be cooked, does not come in direct contact with water, as boiling reduces the color and nutritional value of the food. Studies show that folate and vitamin C are the nutrients, which are the most affected ones by cooking. As compared to consumption of raw vegetables, steamed ones have 15% less folate and vitamin C. In case of boiling, the reduction in folate is around 35% and 25% in case of vitamin C.
How to Make Steamed Vegetables
As mentioned earlier, steaming vegetables is very easy, as well as healthy. All you need is the vegetable of your choice and a steamer. The traditional method of steaming involves using a large pot of boiling water on a stove top. The vegetables are steamed in a steamer basket or a colander, that fits inside the pot, in such a manner, that it barely touches the water surface. Then, vegetables, which are cleaned and cut, are put inside the colander or basket and the pot is covered with a loose-fitting lid. This lid allows some steam to escape. The vegetables are removed, as they are cooked. You can also use a steamer made of bamboo or metal for making steamed vegetables. As in any other type of cooking, the cooking time of vegetables vary from one to another in case of steaming too. You must have a basic idea of the cooking time.
Vegetables can be steamed in a microwave too. Cut the cleaned vegetables in small equal pieces and place them in a microwave safe bowl. Add some water to the bowl. The water should cover two inches from the bottom of the bowl. Cover the bowl with a foil or a microwave-safe cover, leaving a small hole as vent. Five minutes will do for steaming vegetables in a microwave, but you can increase or reduce the cooking time as per the vegetable and your choice. The following table can help you with some details regarding the cooking time of some of the common vegetables used for steaming.
The above said is only a general idea of the steaming time of some vegetables. The time may also vary with the size of the vegetables, which is cut for steaming. Steamed vegetable calories depends on the type of the vegetable, amount of consumption and the type of dressing. A cup of steamed vegetables (zucchini, broccoli, carrots, mushroom, cabbage, green beans and celery) contains around 30 calories.
How to Make Steamed Vegetables
As mentioned earlier, steaming vegetables is very easy, as well as healthy. All you need is the vegetable of your choice and a steamer. The traditional method of steaming involves using a large pot of boiling water on a stove top. The vegetables are steamed in a steamer basket or a colander, that fits inside the pot, in such a manner, that it barely touches the water surface. Then, vegetables, which are cleaned and cut, are put inside the colander or basket and the pot is covered with a loose-fitting lid. This lid allows some steam to escape. The vegetables are removed, as they are cooked. You can also use a steamer made of bamboo or metal for making steamed vegetables. As in any other type of cooking, the cooking time of vegetables vary from one to another in case of steaming too. You must have a basic idea of the cooking time.
Vegetables can be steamed in a microwave too. Cut the cleaned vegetables in small equal pieces and place them in a microwave safe bowl. Add some water to the bowl. The water should cover two inches from the bottom of the bowl. Cover the bowl with a foil or a microwave-safe cover, leaving a small hole as vent. Five minutes will do for steaming vegetables in a microwave, but you can increase or reduce the cooking time as per the vegetable and your choice. The following table can help you with some details regarding the cooking time of some of the common vegetables used for steaming.
| Vegetable | Steaming Time on Stovetop | Steaming Time in Microwave |
| Asparagus | 4 to 5 minutes | 4 to 5 minutes |
| Broccoli | 5 minutes | 3 to 5 minutes |
| Brussels Sprouts | Around 10 minutes | 7 minutes |
| Sliced Carrots (¼ inch thickness) | 8 to 10 minutes | 5 minutes |
| Cauliflower Florets | 6 to 8 minutes | 3 to 5 minutes |
| Green Beans | 5 minutes | 3 to 5 minutes |
| Peas | 3 minutes | 2 to 3 minutes |
| Zucchini | 7 to 10 minutes | 6 to 8 minutes |
The above said is only a general idea of the steaming time of some vegetables. The time may also vary with the size of the vegetables, which is cut for steaming. Steamed vegetable calories depends on the type of the vegetable, amount of consumption and the type of dressing. A cup of steamed vegetables (zucchini, broccoli, carrots, mushroom, cabbage, green beans and celery) contains around 30 calories.