Best Steamed Vegetable Recipes
STEAMED VEGETABLE MEDLEY
From "Cooking a la Heart"- Delicious Heart Healthy Recipes from the Mankato Heart Health Program, 1988.
Provided by BeccaB3c
Categories Cauliflower
Time 25m
Yield 6 serving(s)
Number Of Ingredients 8
Steps:
- Place the cauliflower, carrots and onion in steamer basket.
- Cover and steam over boiling water for 10 minutes.
- Add mushroom and steam 5 minutes more or until vegetables are just tender.
- Meanwhile, melt margarine.
- Add lemon juice, basil and marjoram.
- To serve, place vegetables in serving bowl.
- Pour lemon mixture over vegetables and toss to coat.
Nutrition Facts : Calories 52.2, Fat 3, SaturatedFat 0.5, Sodium 57.1, Carbohydrate 6, Fiber 1.8, Sugar 2.7, Protein 1.4
STEAMED VEGETABLES WITH GARLIC BUTTER
Fresh STEAMED VEGETABLES drizzled in a garlic butter sauce is a deliciously easy side dish perfect for any night of the week! These steamed veggies fit right in on your holiday table too, AND I even make this steamed veggies recipe just for snacking!
Provided by Life Tastes Good
Categories Side dish recipes
Time 20m
Number Of Ingredients 7
Steps:
- Add about 2 inches of water in a saucepan. Set the pan over medium heat to bring it to a simmer.
- While the water is heating up, Wash the vegetables as needed. Remove stems from the broccoli so you only have the florets. Chop florets so they aren't too large and place the florets into the steamer basket. Add 1 cup of baby carrots and 1 cup of sugar snap peas.
- Place the steamer basket over the saucepan and cover.
- Steam the vegetables for about 8 minutes or until done to your liking. When done to your liking, remove the vegetables to a serving bowl and set aside while you make the garlic butter.
- Pour out the water in the saucepan and place the saucepan over mid-low heat. Melt 4 tablespoons butter and saute 1 tablespoon freshly minced garlic until fragrant. About a minute. Add about a 1/2 teaspoon of salt and a 1/4 teaspoon of pepper and stir to combine. Give it a taste and adjust the seasoning as needed. Drizzle the garlic butter over the vegetables and enjoy!
Nutrition Facts : Calories 136.02, Fat 11.70, SaturatedFat 7.21, Carbohydrate 6.82, Fiber 2.41, Sugar 3.06, Protein 2.02, Sodium 176.59, Cholesterol 30.52
HEALTHY STEAMED VEGETABLES
This is the healthiest way you can eat vegetables. When served raw, if not chewed thoroughly, vegetables can cause polyps to form on the inner tract of the colon. If boiled or canned, the vitamins are diminished. Proper steaming of your vegetables leaves the vitamins and minerals intact, while also saving your tummy lots of trouble. It's delicious, too! Multiply this recipe by the number of adult servings you need...it's that easy! :) You can use any variety of vegetables in season, or not...even frozen vegetables. One cup [cooked weight] is one serving.
Provided by Pagan
Categories Vegetable
Time 25m
Yield 1 serving(s)
Number Of Ingredients 5
Steps:
- Set up your steamer inside your pot with 1 1/2" water in the bottom of the pot and heat over medium-high heat until water is boiling.
- Deposit vegetables with a light salting and garlic to taste; season salt may be used, to taste.
- Replace lid and steam until vegetables are tender, but not mushy. Fork will insert easily, but will not tear veggies apart, when done.
- Remove to a bowl and serve as is.
Nutrition Facts : Calories 41.5, Fat 0.4, SaturatedFat 0.1, Sodium 30.4, Carbohydrate 9.1, Fiber 2.9, Sugar 5, Protein 2.3
STEAMED VEGETABLES WITH CHILE-LIME BUTTER
Kids of all ages will gobble up their veggies when topped with a citrus-pepper butter.
Provided by By Betty Crocker Kitchens
Categories Side Dish
Time 20m
Yield 6
Number Of Ingredients 7
Steps:
- In 1-quart saucepan, melt butter over low heat. Add garlic; cook and stir about 20 seconds. Add lime peel, chile, salt and lime juice; mix well. Set aside.
- In 4-quart saucepan, place steamer basket. Add 1 cup water; heat to boiling.
- Add cut-up vegetables to basket; cover and cook 4 to 5 minutes or until crisp-tender.
- To serve, place vegetables in serving bowl. Add butter mixture; toss gently to coat.
Nutrition Facts : Calories 60, Carbohydrate 3 g, Cholesterol 10 mg, Fat 1/2, Fiber 1 g, Protein 1 g, SaturatedFat 2 1/2 g, ServingSize 1 Serving, Sodium 240 mg, Sugar 0 g, TransFat 0 g
GARLIC SEASONED VEGETABLES
Simmering vegetables in chicken broth and fresh minced garlic will bring out the best flavor in whatever combination you may choose.
Provided by Swanson®
Categories Trusted Brands: Recipes and Tips Swanson®
Time 25m
Yield 6
Number Of Ingredients 3
Steps:
- Heat the broth, garlic and vegetables in a 3-quart saucepan over medium-high heat to a boil. Reduce the heat to low. Cover and cook for 5 minutes or until the vegetables are tender-crisp. Drain the vegetables well in a colander.
Nutrition Facts : Calories 27.8 calories, Carbohydrate 5.6 g, Cholesterol 1.5 mg, Fat 0.3 g, Fiber 1.4 g, Protein 1.7 g, Sodium 282.9 mg, Sugar 2.9 g
STEAMED VEGETABLES WITH SESAME-CHILE OIL
Steps:
- Special equipment: a metal steamer basket
- Fill a large pot with 2 inches of water and bring to a boil over medium heat. Arrange the carrots, asparagus, cauliflower and broccoli in a metal steamer basket; place in the pot and cover. Steam the vegetables until slightly tender but still with a little crunch, 5 to 6 minutes.
- While the veggies are steaming, heat a small saute pan over medium heat. Add the sesame-chile oil, olive oil, garlic and pepper flakes, and cook for 1 minute.
- Transfer the steamed vegetables to a bowl. Add the sesame-chili oil mixture and the lemon juice, and season to taste with salt and pepper. Toss to coat the vegetables evenly. Serve immediately.
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- Wash your vegetables well, and cut them into bite-sized pieces. I tend to leave peels on, but it is a personal preference. Arrange them, in a single layer, in steamer trays according to needed cooking time. For example:
- Bottom tray: equal-sized chunks of slower-cooking vegetables. For example: sweet potato, potato, winter squash, beets. These usually cook through in about ten minutes. Middle-tray: equal sized pieces of broccoli, cauliflower. Top-tray/last minute: asparagus, fava beans (inner pods), snap peas.
- Bring an inch of water to a simmer in a skillet large enough to accommodate the diameter of your steamer. Alternately, you can use a wok. The water should not be so high that it makes contact with the vegetables when the steamer is placed in the skillet - do a quick test if you're unsure, and remove some water if needed.
- The goal here is to have your vegetables perfectly cooked and ready to serve just before you sit down. And, ideally, all of the vegetables finish cooking at the same time. Here's how you do it. Roughly ten minutes before you're ready to serve, place the slow-cooking, bottom tray vegetables over the simmering water, covered. Let them steam there until they're about 2/3 cooked, about 6-7 minutes. Test, and cut into any root vegetables toward the end to make sure they're going to be cooked through.
HOW TO STEAM VEGETABLES (THE RIGHT WAY!) – A COUPLE COOKS
From acouplecooks.com
Reviews 1Category Side DishCuisine VegetablesTotal Time 44 mins
- Place about 1 inch of water in a pot or saucepan. If using a steamer basket without a handle, add it to the pot now: the water surface should be right under the basket. Bring the water to a boil.
- Once boiling, add the vegetables (in the steamer basket, if it has a handle). Steam with the lid on until crisp tender, taste testing with a fork to assess doneness. Make sure not to overcook! Set a timer and taste at the low end of the timing. Use a guide of: 3 to 5 minutes for broccoli, 4 to 5 minutes for carrots and green beans, and 10 to 12 minutes for cauliflower.
- Carefully remove the vegetables to a bowl. Toss with olive oil, kosher salt, and freshly ground black pepper to taste. If you’d like, add other flavors like dried or fresh herbs, spices, fresh lemon juice, or chopped herbs.
6 VEGGIES YOU SHOULD TRY TO AVOID STEAMING - ONE GREEN PLANET
From onegreenplanet.org
Estimated Reading Time 7 mins
- Kale. Kale has been hailed as a superfood for its amazing, low calorie doses of iron, fiber, Vitamins A, B and K, antioxidants, and calcium. It has quickly become a vegan, nutrient-rich favorite and a staple for green juicers.
- Broccoli. Another green, nutrient-rich food has been found to lose its nutritional benefits when exposed to the heat produced from steaming. According to Fiona Kenny from Eating Well, broccoli “delivers a healthy dose of sulforaphane, a compound thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.”
- Cauliflower. Cauliflower is a diverse, cancer-fighting, vitamin-packed vegetable that should be eaten regularly. However, it is also from the same family as broccoli: Brassica.
- Carrots. Surprised? You may have heard that the steam’s heat helps carrots to break down their cell walls and thus release carotenoids, or precursors to vitamin A. However, while this seems reasonable and applicable to other vegetables, more in-depth research indicates steaming decreases levels of carotenoids.
- Brussels Sprouts. While steaming is definitely better than boiling the sprouts, steaming them still compromises their ability to help you maximize health through nutrition.
- Bell Peppers. When you use heat to cook bell peppers, no matter which method you choose, you’re stripping up to 75% of their antioxidant power! Heat kills a majority of the nutrients in these veggies, so it’s best to eat them raw.
MY TOP 10 STEAM OVEN RECIPES - STEAM & BAKE
From steamandbake.com
- Steam Oven Roast Chicken. A great roast chicken dinner is a joy, and your steam oven will help you cook the juiciest, most tender chicken with very little fuss.
- Traditional Roast Dinner with Vegetables using combi steam. Still on the subject of roast dinners, a proper traditional roast with vegetables is easily prepared in the steam oven, and the cooking is mostly hands-off without you ever having to worry about dry, overcooked meat or leathery veg.
- A great loaf of steam oven bread. Using your steam oven to prove bread, and a combi steam setting to bake, you’ll be able to make a loaf better than most bakeries.
- The softest, fluffiest bread rolls. If you’re a novice bread baker, start simple with my all time favorite bread dough and make these soft potato rolls.
- Steam Oven Bagels. These New York style bagels have been a hit ever since I first posted about them, and your pictures of them crop up in my combi steam group at least a couple of times a month, showing off all the variations you’re making at home.
- Steam Oven Rice. For the less gluten-loving among us, this guide to cooking rice in a steam oven is the most visited post on my entire site, and has a handy downloadable chart with ratios and cooking times for many different types of rice.
- One-Pan Steam Oven Salmon, Asparagus and Potatoes. Ah, the one-pan dinner. Otherwise known as a sheet pan dinner, the steam oven is perfect for this kind of nutritious, low-effort and high reward weeknight fare.
- Steamed Soy and Ginger Chicken with Rice and Vegetables. This Asian style chicken, rice and vegetable dinner isn’t strictly a one-pan meal, more a one-oven meal, where you cook everything in stages so it all comes out at the same time.
- Boiled Eggs in the steam oven. If eggs are big at your place, you’ll be thrilled to know you can cook them right in their shells on the rack of your steam oven.
- Simple Steam Oven Chocolate Cake. I wouldn’t leave you without dessert, and this easy mix steam oven chocolate cake is a total winner. This is the cake I bake for birthday parties and special occasions, and the one I mix up with the kids on quiet weekend afternoons.
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- Fresh herbs – Toss whole sprigs of fresh herbs, like parsley, thyme, or dill, over the steaming vegetables, or chop up the leaves and sprinkle them over the vegetables after they’re cooked.
- Garlic – Add sliced or chopped garlic to any vegetable, but leafy greens like kale really benefit from this extra zing. You can also sauté garlic with olive oil and toss it with vegetables after they’re steamed.
- Ginger – Place thinly sliced ginger at the bottom of the steaming basket and cover with butternut squash or other winter root vegetables. Like garlic, sauté ginger in olive oil first before tossing with steamed vegetables.
- Lemon – Add a few slices of lemon or lemon zest to vegetables, like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water.
- Olive oil – Before steaming, toss vegetables in the classic combination of olive oil, salt, and freshly ground black pepper.
- Sesame oil – Toss Asian vegetables, such as bok choy or gai lan, with toasted sesame oil, salt, and white pepper before steaming.
- Fish sauce or soy sauce – Add a couple tablespoons of fish sauce or soy sauce directly to the steaming water.
- Vinegar – Toss sweet vegetables, like sweet potatoes or carrots, with a splash of balsamic, red wine, or other vinegar before steaming to play off their natural sweetness.
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