Steaming Vegetables Guide

Steaming Vegetables Guide

Use these tips to help you prepare a variety of steamed vegetables.

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Steamed vegetables can’t be beat for simplicity or healthfulness. Serve them plain or with a drizzle of olive oil (be sure to account for the extra calories!) and a little salt and pepper.

To Steam Vegetables: Bring an inch of water to a steady boil in a large saucepan over high heat. Prepare the vegetable of your choice and place in a steamer basket in the saucepan. Cover and steam until just tender. See below for prep instructions and timing. Nutrition information is for a 1-cup serving and does not include oil or other additions.

Asparagus

Amount for 4 servings: 1 1/2 pounds (1-2 bunches), trimmed

Steam time on high heat: 4 minutes

Nutrition information per cup: 40 calories; 7 g carbohydrate; 4 g fiber

Beets

Amount for 4 servings: 1 1/2 pounds without greens, ends trimmed, peeled, cut into 1-inch pieces or wedges

Steam time on high heat: 10-15 minutes

Nutrition information per cup: 75 calories; 17 g carbohydrate; 3 g fiber

Broccoli and Cauliflower

Amount for 4 servings: 1 pound broccoli, 1 1/2-2 pounds cauliflower (about 1 head), cut into 1-inch florets

Steam time on high heat: 5-6 minutes

Nutrition information per cup: (Broccoli) 55 calories; 11 g carbohydrate; 5 g fiber | (Cauliflower) 29 calories; 5 g carbohydrate; 3 g fiber

Brussels Sprouts

Amount for 4 servings: 1 pound, stems trimmed

Steam time on high heat: 6-8 minutes

Nutrition information per cup: 56 calories; 11 g carbohydrate; 4 g fiber

Carrots

Amount for 4 servings: 1 1/2 pounds, cut into 1/8-inch-thick rounds

Steam time on high heat: 4 minutes

Nutrition information per cup: 55 calories; 13 g carbohydrate; 5 g fiber

Green Beans

Amount for 4 servings: 1 pound, stem ends trimmed

Steam time on high heat: 5 minutes

Nutrition information per cup: 44 calories; 10 g carbohydrate; 4 g fiber

Peas, Snap or Snow

Amount for 4 servings: 1 pound, trimmed

Steam time on high heat: 3-5 minutes

Nutrition information per cup: 67 calories; 11 g carbohydrate; 5 g fiber

Potatoes (Baby), Red or Yukon Gold

Amount for 4 servings: 1 1/2 pounds, scrubbed

Steam time on high heat: 10-15 minutes

Nutrition information per cup: 136 calories; 31 g carbohydrate; 3 g fiber

By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
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