Steamed vegetable medley

Discover the perfect healthy side dish with our Steamed Vegetable Medley recipe. Enjoy a vibrant mix of fresh broccoli, cauliflower, carrot, and onion, all steamed to perfection to retain their natural flavors and nutrients. Quick, easy, and nutritious!

  • 19 Feb 2025
  • Cook time 15 min
  • Prep time 5 min
  • 2 Servings
  • 4 Ingredients

Steamed vegetable medley

Steamed vegetable medley is a simple, healthy, and delicious dish that can be made quickly and easily. It features a combination of nutritious vegetables including broccoli, cauliflower, carrot, and onion. This recipe is perfect for those looking to add more vegetables to their diet or as a light side dish to complement any meal.

Ingredients:

1/2 cup broccoli
22g
1/2 cup cauliflower
55g
1 carrot
60g
1/4 cup onion
40g

Instructions:

1. Prepare the Vegetables:
- Broccoli: Wash the broccoli thoroughly under cold running water. Cut the broccoli into small, bite-sized florets.
- Cauliflower: Wash the cauliflower thoroughly. Cut the cauliflower into small, bite-sized florets.
- Carrot: Peel the carrot using a vegetable peeler. Slice the carrot into 1/4-inch thick rounds.
- Onion: Peel the onion and chop it into medium-sized pieces.
2. Set Up the Steamer:
- Fill a large pot with about 2 inches of water and bring it to a boil over medium-high heat.
- Place a steamer basket or insert into the pot, ensuring that the water level is below the bottom of the basket to prevent the vegetables from becoming waterlogged.
3. Steam the Vegetables:
- Carefully place the broccoli, cauliflower, carrot, and onion into the steamer basket.
- Cover the pot with a tight-fitting lid to trap the steam.
- Steam the vegetables for about 7-10 minutes, or until they are tender but still crisp. Check occasionally to avoid overcooking. You can test for doneness by piercing the vegetables with a fork; they should be firm yet tender.
4. Optional Seasoning:
- If desired, season the steamed vegetable medley with a pinch of salt and pepper.
- For added flavor, you can drizzle a small amount of olive oil or a squeeze of fresh lemon juice over the vegetables.
- Garnish with fresh herbs such as parsley or thyme, if desired.
5. Serve:
- Carefully remove the steamer basket from the pot (use oven mitts to avoid burns).
- Transfer the steamed vegetables to a serving bowl or plate.
6. Enjoy:
- Serve the steamed vegetable medley immediately while it's hot. It makes a great side dish for any meal or can be enjoyed on its own for a light and healthy snack.

Tips:

- Cut vegetables into uniform sizes to ensure they cook evenly.

- Do not over-steam the vegetables to retain their crunch and nutritional value.

- You can add a pinch of salt and pepper for extra flavor before steaming.

- For added richness, you can lightly drizzle with olive oil or a squeeze of lemon juice after steaming.

- Consider incorporating fresh herbs like parsley or dill to enhance the flavor.

Steamed vegetable medley is a versatile and nutritious dish that can easily become a staple in your meal planning. With minimal preparation and a quick cooking time, it's a great way to enjoy a variety of vegetables in their most natural and wholesome form. Enjoy this medley as a standalone dish or as a healthy side to complement your main course.

Nutrition Facts
Serving Size90 grams
Energy
Calories 30kcal2%
Protein
Protein 1.25g1%
Carbohydrates
Carbohydrates 7g2%
Fiber 2.03g5%
Sugar 3.27g3%
Fat
Fat 0.20g0%
Saturated 0.06g0%
Cholesterol 0.00mg-
Vitamins
Vitamin A 260ug28%
Choline 18mg3%
Vitamin B1 0.05mg4%
Vitamin B2 0.05mg4%
Vitamin B3 0.53mg3%
Vitamin B6 0.14mg8%
Vitamin B9 33ug8%
Vitamin B12 0.00ug0%
Vitamin C 27mg29%
Vitamin E 0.24mg2%
Vitamin K 20ug16%
Minerals
Calcium, Ca 24mg2%
Copper, Cu 0.04mg4%
Iron, Fe 0.34mg3%
Magnesium, Mg 12mg3%
Phosphorus, P 36mg3%
Potassium, K 250mg7%
Selenium, Se 0.37ug1%
Sodium, Na 33mg2%
Zinc, Zn 0.23mg2%
Water
Water 80g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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