Learn the correct technique for cooking steamed vegetables it has to be essential for a healthy diet.
Steaming food is one of the healthiest methods, since it is not necessary to add extra fat, and the taste of the food remains intact and intense. It is one of the basic cooking techniques, which does not have much difficulty but does require following certain tips regarding time and quantities so that the result is optimal. The biggest difference between cooking food and steaming is that the latter preserves more vitamins in the products (especially when it comes to vegetables).
If you want to take advantage of the nutritional properties of vegetables, the ideal thing is to eat them raw, well washed and disinfected; but if you have to cook them, it is convenient to steam them.
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Tips for steaming vegetables
- Cut the portions as evenly as possible.
- Heat the water in the steamer or pot to the maximum before adding the vegetables, this will help the internal temperature to be uniform.
- Take care that the water does not touch the vegetables, otherwise they will be watery.
- Think about the textures, it is best to arrange them in groups in groups. For example: spinach cooks for 2 to 3 minutes, while potatoes need 10 to 20 minutes.
- Put the vegetables that need the longest cooking time first and the ones that take a couple of minutes on top.
- Check the cooking with the help of a toothpick and remove the ones that are already there.
- You can remove them even when they are a little raw from the center, because in the time it will take to bring them to the table they will finish cooking perfectly.
- Avoid overcooking them, in addition to changing the texture, this also causes the nutrients to be lost.
- Do not add salt or seasonings before cooking, as this causes them to leak water and soften. Remember to season last.
- If you don’t have a sol steamer, you should place a metal drainer in a heavy-bottomed pot.
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Cooking time according to vegetables
- Spinach, chard and green leaves: 3 min
- Peas: 3 min
- Green beans or green beans: 4 to 6 min
- Broccoli and cauliflower: 5 to 7 min
- Zucchini and zucchini: 6 to 7 min
- Asparagus: 5 to 9 min
- Carrots: 10 to 15 min
- Potatoes and turnips: 15 min
- Corn: 10 min
Steps for steaming vegetables
- Wash, peel and chop the vegetables.
- Place them in the steamer or pot with boiling water.
- Sprinkle a teaspoon of salt for every 1/2 kilo of vegetables (optional).
- Cover the container or pot.
- Cook over low heat until they are well cooked, depending on the time they require.
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