Stop turning vegetables into mush. This is how you should steam it

Steamed vegetables are a great way to get extra nutrients into any meal, but it can be easy to overcook them and turn them into mush, especially if you’re busy and can’t keep a close eye on them. To solve this problem we have Instant PotChef Fahista Oseary, is a registered dietitian and founder of a culinary education company The tastehe says it’s perfect for setting and forgetting until it beeps to alert you that your vegetables are ready.

To give you perfectly steamed vegetables every time, Ussery provides step-by-step instructions. Additionally, experts provide guidance on how to steam vegetables in an Instant Pot to preserve as many nutrients as possible.

How to Steam Vegetables in an Instant Pot

Ussery explains that, depending on the type of Instant Pot you have, there are two settings for steaming vegetables: high pressure, which is available on all models, or a steam setting.

The steam option is also a function of pressure, according to Instant pot communitybut they work differently because they heat the pot continuously instead of turning the heat on and off. This will cause the bottom of the pot to heat up. On my model, I have the option of using low or high pressure or no pressure at all with the steam function.

No matter which setting you choose, Ussery offers the following simple instructions:

1. Add 1/2 to 1 cup of water to the bottom of the pot. Ussery says 1/2 cup is the ideal amount for her 6-quart model. Just make sure the base of the pot is covered with water, but not so much that it will boil over in the steam basket and boil the vegetables.
2. Add a steamer basket to the pot. It should be slightly above the water level.
3. Add vegetables to the basket. It is better if it is one layer, so as not to overload it. This will allow the steam to reach all sides of the vegetables. The more crowded it is, the more it prevents steam from reaching all the vegetables.
4. Close the lid of the Instant Pot, then seal it.
5. If you have a steam button, you now have a choice. You can press “Steam” and set the time, or you can select “High Pressure” and choose the time. For non-starchy vegetables like broccoli and cauliflower, Ussery says zero (yes, zero is the time in the Instant Pot) seems to be the ideal time. For starchy vegetables like potatoes and squash, try to cook them for about two minutes. For more information on specific vegetable cooking times for pressure cooking settings, refer to the Instant Pot’s Cooking time tables.
6. When you have finished steaming or pressure cooking, immediately use the quick release to help stop the cooking process. After releasing the steam, you can open the lid and remove the vegetables. Enjoy!

“I’ve found that the steam function works a little better than the high pressure in my Instant Pot, but I’ve read and heard from others that they think the opposite is true, so be sure to test your pot and decide for yourself,” Ussery advises.

Best vegetables for instant steaming

Root vegetables and hearty varieties, according to Ussery, are best suited for steaming in an Instant Pot because they require only 5 to 10 minutes of cooking time — if that. Specifically, the following vegetables work best, and are included with the Instant Pot’s recommended high-pressure cooking times:

• potato: 1 minute for cubed potatoes, 5-8 minutes for large whole potatoes, 3-5 minutes for small whole potatoes
• Winter squash, such as butternut: 1-2 minutes for cubed butternut squash, 4-6 minutes for halved butternut squash
• Corn on the cob: 1 minute
• Beets: 15 minutes each This recipe is instant
• Carrots: 1-2 minutes for cutting, 3 minutes for whole
• Broccoli florets: 1 minute
• Cauliflower florets: 1 minute
• zucchini (cut into thick slices at least 1 inch thick): 0 minutes per Instant Pot Community
• Thick asparagus: 1 minute
• green beans: 1 minute

“Remember, the size of the vegetables you cut makes a difference,” Ussery says. Uniform sizes and larger, thicker vegetables and slices will ensure that your produce does not cook unevenly or overcook.

You’ll also need to be careful, starting with less time instead of more so you don’t end up overcooking the vegetables and turning them into mush.

Vegetables to avoid steaming in the Instant Pot

You’ll want to forego steaming delicate vegetables, such as leafy greens, in your Instant Pot. “I tried steaming spinach and kale to see what would happen, and it wasn’t pretty or tasty,” says Usry.

To know which vegetables to avoid cooking in the Instant Pot, broccoli can serve as a great barometer. If the vegetable is more delicate than broccoli, you will need to use another cooking method.

Do vegetables lose nutrients when steamed in an Instant Pot?

You may have heard that some cooking methods cause vegetables to lose their nutrients. Is steaming in an Instant Pot one of them?

“All cooking methods cause some loss of nutrients, but steaming is among the least destructive,” says Anna Bueno, a holistic nutritionist, former executive chef, and restaurant founder. Bueno seed nutrition.

Ussery agrees, adding that steaming (either on the stove or in an Instant Pot) is always better than boiling. “Vegetables contain water-soluble vitamins that dissolve in the cooking water, so boiling them often results in loss of unnecessary nutrients,” she explains. “The faster you can cook vegetables with the least amount of water, the better.”

Nutrients you may gain or lose with instant steaming

Because Instant Pots use minimal water and cook vegetables quickly, nutrient loss is low. Bueno says this is especially the case for nutrients such as vitamin C, folic acid, glucosinolates in cruciferous vegetables, polyphenols and antioxidants. Glucosinolates are sulfur-containing compounds that provide a variety of… Potential health benefitsWhile polyphenols are antioxidants and Anti-inflammatory compounds.

“However, some compounds—such as heat-sensitive enzymes (for example, myrosinase found in broccoli)—can degrade under stress,” Bueno says. Myrosinase is an enzyme that is released when a plant is damaged, such as when broccoli is cut or eaten. When myrosinase mixes with glucosinolates, it breaks them down and produces sulforaphane, a sulfur-rich compound that can Potential health benefitsincluding the prevention of certain types of cancer.

How to preserve the most nutrients when cooking vegetables

To retain the most possible nutrients in the vegetables, Bueno recommends lightly steaming them on the stove for 2 to 5 minutes, depending on the type of vegetable. This works because it uses low heat and avoids pressure.

Blanching, when vegetables are briefly immersed in boiling water or exposed to steam, preserves nutrients better, according to Oseary. However, this cooking method does not always give the desired texture, as the vegetables remain crunchy.

“Sautéing and roasting vegetables are two other cooking techniques that retain nutrients well, but contain extra calories with the fats used to cook them,” says Oseary, adding that roasting is her preferred method because of the caramelization that develops under high heat. “If you use healthy Cooking oilFat actually helps absorb the fat-soluble vitamins found in vegetables.

However, you should use whatever cooking method works for you, as long as it means eating more vegetables. “If the choice is between steaming in the Instant Pot or not eating vegetables at all due to time constraints, Instant Pot steaming is a great tool for consistency and convenience,” Bueno says.

Immediate safety note

There are Instant Pots available that use nonstick inner pots coated with PTFE (polytetrafluoroethylene), a commonly used type of plastic. Known as Teflon. You can also find this coating on some pots, pans, and even… Air fryers. PTFE coatings can release potentially toxic byproducts, e.g Microplastics and nanoplasticsWhen scratched or overheated.

“For this reason, I recommend only using Instant Pots that come with high-quality stainless steel inserts—ideally 18/8 (304 grade) or 18/10, which are food-grade, durable, and inert,” Bueno says.

The first number in these fractions represents the percentage of chromium in the steel, while the second number represents the percentage of nickel. So, 18/8 would be stainless steel with 18% chromium and 8% nickel, making up grade 304 stainless steel.

Expert tips for steaming vegetables in the Instant Pot

When you go to steam vegetables in an Instant Pot, chefs recommend keeping the following tips in mind:

• Cut vegetables uniformly. According to Bueno, vegetables that are cut unevenly may end up cooking unevenly.
• Add aromatics to the water. “Add bay leaf, scallions, rosemary, sage, garlic or another herb of choice to steaming water to subtly add flavor, nutrients and additional benefits,” Bueno says. Bay leaves, for example, are a good source of vitamins A, C and B6 and minerals such as calcium and iron. They may also aid digestion, support immune health, and help with regulation Blood sugar levels.
• Season after cooking. “Add salt, pepper, spices, herbs, and even a little extra virgin olive oil,” says Oseary. “Just because it’s steamed, doesn’t mean it needs to be clear.”
• Let cruciferous vegetables rest for 40 minutes after cutting and before cooking. “This promotes the formation of sulforaphane (a powerful anti-inflammatory compound),” Bueno shares. As mentioned previously, sulforaphane may offer potential health benefits.
• Don’t skip the quick release. Once the vegetables are finished cooking, Bueno recommends using the quick release to prevent further loss of nutrients and moisture.

The most important advice: “Choose the cooking method that gives you the best flavor and taste,” Usri concludes. “As long as you don’t cook vegetables until they turn to mush, you will get health benefits.”

If cooking vegetables after a stressful day simply means throwing them in an Instant Pot with a steamer basket and some water, we’ve got you covered.