Steamed Vegetables

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 folic acid 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 folic acid and vitamin C. In case of boiling, the reduction in folic acid is around 35% and 25% in case of vitamin C. Read on to know more about steamed vegetables and its nutritional value.

How to Make Steamed Vegetables

As mentioned earlier, preparing steamed 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.

Read more on:

• How to Steam Broccoli
• Steamed Green Beans

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 is enough 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 vegetables calories depends on the type of vegetables, 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. Now you know how to steam vegetables. You can try any of the steamed vegetables recipe of your choice and enjoy its benefits.