Looking for a healthy and delicious side dish? Look no further than a serving of steamed vegetable medley! At just 89 calories per serving, this dish is a great way to load up on nutrients without sabotaging your diet.
But the benefits of steamed vegetables go beyond just being a low-calorie option. In fact, steaming is one of the healthiest ways to cook vegetables, as it helps to preserve their nutrients and natural flavors.
In this article, we'll explore the nutritional information and health benefits of steamed vegetables, as well as some tasty variations and serving suggestions to try at home.
A serving of steamed vegetable medley typically includes a variety of vegetables, such as broccoli, carrots, and cauliflower. These veggies are packed with essential vitamins and minerals, including vitamin C, vitamin K, and potassium. In addition to their impressive nutrient profile, steamed vegetables are also a good source of fiber, which can help to promote digestion and satiety. When prepared without added fats or sauces, steamed vegetable medley is a low-calorie and nutritious side dish that can complement almost any meal.
Ingredients
To make a steamed vegetable medley, you will typically need a mix of fresh, seasonal vegetables. Some common choices include broccoli florets, sliced carrots, diced bell peppers, and cauliflower florets. You may also want to add some seasoning, such as garlic powder or lemon juice, to enhance the flavors of your vegetables. Overall, the ingredients for steamed vegetable medley are flexible and can be adjusted based on your personal tastes and preferences.
Preparation Time
One of the great things about steaming vegetables is that it's a quick and easy cooking method. Depending on the quantity of vegetables you're steaming and the size of your steamer basket, the preparation time can vary from just a few minutes to around 10-15 minutes. To get started, simply fill a pot with an inch or two of water and bring it to a boil. Then, place your vegetables in a steamer basket and set it over the boiling water. Cover your pot and steam the vegetables until they're tender but still firm to the touch. This usually takes around 5-10 minutes, depending on the vegetables you're using and your desired level of doneness.
Serving Suggestions
Steamed vegetable medley is a versatile dish that can be served in a variety of ways. Here are a few serving suggestions to try:
- Mix the steamed vegetables with cooked rice or quinoa for a healthy and filling grain bowl.
- Top the vegetables with a drizzle of olive oil, balsamic vinegar, and some fresh herbs for a simple and tasty side dish.
- Use the steamed vegetables as a base for a stir-fry or noodle bowl.
- Add some protein, such as grilled chicken or tofu, to the vegetables for a complete and balanced meal.
With so many options, you can enjoy steamed vegetable medley as a side dish, snack, or main course depending on your appetite and preferences.
Benefits of Steaming Vegetables
Steaming vegetables is one of the healthiest ways to cook them, as it helps to preserve their nutritional value and natural flavors. Here are a few of the benefits of steaming vegetables:
- Steaming helps to retain more of the vitamins and minerals in vegetables than other cooking methods, such as boiling or frying.
- Because steaming doesn't require added fats or oils, it's a low-calorie and low-fat cooking method that can support weight loss and heart health.
- Steaming is quick and easy, making it a convenient and time-saving option for preparing healthy meals.
Overall, steaming vegetables is a great way to enjoy their health benefits and delicious flavors without compromising on nutrition or taste.
Variations
One of the best things about steamed vegetable medley is that it's flexible and adaptable to different tastes and preferences. Here are a few variations to try:
- Experiment with different vegetable combinations, such as zucchini and yellow squash or asparagus and green beans.
- Add some spice with chili powder or cumin, or try a Mediterranean-inspired seasoning blend with oregano, garlic, and lemon.
- Top your vegetables with some chopped nuts or seeds for added texture and flavor.
With so many options, you can customize your steamed vegetable medley to suit your mood and taste buds.
Storage Instructions
If you have leftover steamed vegetable medley, you can store it in an airtight container in the refrigerator for up to 3-4 days. When you're ready to eat, simply reheat the vegetables in the microwave or on the stovetop until they're warmed through. If you're planning to freeze your steamed vegetables for later use, it's best to blanch them first to help preserve their texture and flavor. To do this, simply place the vegetables in boiling water for 2-3 minutes, then transfer them to a bowl of ice water to stop the cooking process. Once blanched, you can transfer the vegetables to a freezer-safe container and store them in the freezer for up to 6 months.
Health Benefits
In addition to being a low-calorie and low-fat option, steamed vegetable medley provides a range of health benefits. Here are a few highlights:
- The fiber in the vegetables can help to promote digestive health and regularity.
- The vitamins and minerals in the vegetables can support immune function, bone health, and heart health.
- Steamed vegetables are a good source of antioxidants, which can help to protect your cells from damage caused by free radicals.
By incorporating more steamed vegetables into your diet, you can reap these health benefits and support your overall wellness and vitality.
Suitable for Vegans
Steamed vegetable medley is a 100% vegan dish that's perfect for anyone following a plant-based diet. It provides plenty of essential nutrients, including protein, fiber, vitamins, and minerals, without any animal products or byproducts. Whether you're a vegan, vegetarian, or simply looking for a healthy and delicious side dish, steamed vegetable medley is a great choice.
Low in Calories
One of the standout features of steamed vegetable medley is its low calorie count. At just 89 calories per serving, this dish is a great way to enjoy a nutrient-rich side dish without exceeding your daily calorie budget. In addition to being low in calories, steamed vegetable medley is also low in fat and carbs, making it a great choice for anyone looking to lose weight or maintain a healthy diet.
Steamed vegetable medley is a simple and healthy side dish that's perfect for anyone looking to add more vegetables to their diet.
FAQs About Steamed Vegetable Medley with 89 calories per Serving
1. What is a Steamed Vegetable Medley?
A Steamed Vegetable Medley is a combination of various vegetables that are cooked together in a steamer. The vegetables are typically cut into small pieces or slices and mixed together, then steamed until they are tender and cooked to perfection.
2. What Types of Vegetables Are Included in a Steamed Vegetable Medley?
The types of vegetables included in a Steamed Vegetable Medley can vary, but typically include a mix of colorful veggies like broccoli, carrots, zucchini, and bell peppers. Other vegetables that can be included are green beans, cauliflower, and asparagus.
3. How Many Calories Does a Serving of Steamed Vegetable Medley Have?
A serving of Steamed Vegetable Medley that contains 89 calories is typically a small serving size of around 1 cup. The calorie count may vary depending on the types and quantities of vegetables used and any added oils or seasonings.
4. Can I Add Seasonings or Sauces to My Steamed Vegetable Medley?
Absolutely! Adding seasonings like garlic, lemon juice, or fresh herbs can enhance the flavor of your Steamed Vegetable Medley. However, be mindful of calorie-dense sauces like butter or cream-based sauces, which can significantly increase the overall calorie count.
5. What Are the Nutritional Benefits of Eating Steamed Vegetables?
Steamed vegetables are an excellent source of fiber, vitamins, and minerals. They are low in calories, fat, and sodium, making them a healthy addition to any meal. Additionally, steaming vegetables helps to preserve their natural flavor and texture, as well as their nutritional value.