How to Steam Vegetables?

5 min. steamed broccoli
5 min. steamed broccoli
Healthy steamed kale
Healthy steamed kale

What is the healthiest way of cooking vegetables?

Short cooking time and minimal exposure to water is the best way to cook most vegetables.

Traditional cooking methods often involve long cooking time. Many nutrients can be easily damaged if vegetables are overcooked. Cooking vegetables for longer periods of time can result in a loss of over 50% of the total Vitamin C content. A healthy way of cooking not only helps increase nutrient availability, but also makes them easier to digest and enhances overall flavor. The amount of nutrient loss will be affected by factors such as heat, cooking time and amount of water.
Here are some simple techniques we can do to in order to maximize retention of the beneficial vitamins, minerals, antioxidants and other nutrients found in vegetables.

How to healthy steam?

  • Fill steamer pot with about 2 inches of water and bring to boil.
  • Once water is boiling add vegetables to pot and COVER.
  • Steam for the recommended time.
  • Do not leave vegetables in the hot pot as they will continue to cook even though you turned the stove off.

Here are the preparation guidelines for some of the most popular vegetables.

Vegetable Steam time

Beets 15 min.
Broccoli 4-5 min.
B. Sprouts 5 min.
Carrots 5 min.
Collard Greens 5 min.
Corn 5-6 min.
Green Beans 5-6 min.
Kale 5 min.
Potatoes 10 min.
Squash 7 min.
Sweet Potatoes 10 min.

How to steam vegetables

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Comments 2 comments

PegCole17 profile image

PegCole17 6 years ago from Dallas, Texas

Broccoli is a great source for vitamin C and steaming is the way to go. Like you explain so well here, incredibly easy. Great information for healthy minded cooks.

katrinasui profile image

katrinasui 5 years ago

I am a vegetarian. I like broccoli. I liked the way you explain how to steam vegetables.

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