When exposed to cooking water, the nutrients in veg like vitamin C can be lost. This isn’t a problem with steaming! Thanks to the minimal added water, and gentle, indirect heat, your veggies keep more of the good stuff as steaming preserves nutrients, texture and flavour.
Is there a “best way” to cook vegetables?
This is what gives steaming (including steaming in the microwave) the upper hand when it comes to nutrient retention. By not submerging vegetables in a lot of water, more nutrients are retained within the vegetables, for you to consume.
Water-soluble vitamins such as vitamin C, vitamin B6 or vitamin B12 are amongst the most susceptible to leeching during cooking or processing. Vitamin C is so “fragile”, it can be even lost during storage or transportation. This is why freezing produce is a beneficial process to preserve vitamin C.
Steaming also saves the vegetable’s crunchy texture and vibrant colour, and it doesn’t take a long time, especially if you choose to steam in the microwave.
What vegetables should I steam?
The short answer: most of them! If you’re pressed for time and looking to make a quick, nutritious side to your dinner or lunch, there’s nothing better than a plate of steamed veg.
Steaming is so easy, you can’t really mess it up. All you need is a large saucepan, a steamer and water. All you need to know next is how long it takes to steam certain vegetables, so here are few fan-favourites of ours:
- Peas, including frozen peas: 2-3 mins
- Broccoli and cauliflower: 8-10 mins
- Leafy greens like kale, collard greens, Swiss chard: 5-7 mins
- Spinach: 3 mins
- Asparagus: 3-5 mins
- Green beans: 3-5 mins
- Root vegetables like beets, carrots, turnips, potatoes: 10-15 mins
Check if they’re done by poking a few vegetables around the pan. You’ll know it’s done if the veg is soft enough but not mushy.
Season the veg to taste or serve them with a tasty dip. Pair them with a nutritious piece of fish, chicken, or amp up your veg intake with a meat-free alternative.
For an even quicker, no mess, no stress meal, try our Steamfresh range of vegetable medleys, straight from the microwave to the plate.