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!
- 03 Apr 2024
- Cook time 15 min
- Prep time 5 min
- 2 Servings
- 4 Ingredients
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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- Carefully remove the steamer basket from the pot (use oven mitts to avoid burns).
- Transfer the steamed vegetables to a serving bowl or plate.
- 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 Size | 90 grams |
| Energy | |
| Calories 30kcal | 1% |
| Protein | |
| Protein 1.25g | 1% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.03g | 5% |
| Sugar 3.27g | 3% |
| Fat | |
| Fat 0.20g | 0% |
| Saturated 0.06g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 260ug | 28% |
| Choline 18mg | 3% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.05mg | 4% |
| Vitamin B3 0.53mg | 3% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 29% |
| Vitamin E 0.24mg | 2% |
| Vitamin K 20ug | 16% |
| Minerals | |
| Calcium, Ca 24mg | 2% |
| Copper, Cu 0.04mg | 0% |
| Iron, Fe 0.34mg | 3% |
| Magnesium, Mg 12mg | 3% |
| Phosphorus, P 36mg | 3% |
| Potassium, K 250mg | 7% |
| Selenium, Se 0.37ug | 1% |
| Sodium, Na 33mg | 2% |
| Zinc, Zn 0.23mg | 2% |
| Water | |
| Water 80g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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