Quick & Easy Steamed Veggies (3 Ways!)
These Easy Steamed Veggies are a simple, nutrient-packed side dish that’s perfect for gluten-free, vegan, and diabetic-friendly meals. Lightly seasoned and steamed to tender-crisp perfection, they’re a go-to for quick & simple weeknight sides.
Why Diabetes Friendly?
- Naturally low in carbohydrates, especially when not overcooked—perfect for stable blood sugar.
- High in fibre, which helps slow digestion and support blood sugar control.
- No added sugars or refined carbs, and flavor comes from fresh seasoning and olive oil.
- Supports volume eating — helps with satiety without spiking glucose levels.
- Customizable with healthy fats (olive oil, lemon juice) for added nutrient absorption.
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Equipment
- Steamer basket (or metal colander/sieve)
- Pot with lid (medium or large)
Ingredients
- broccoli (florets) 1 cup
- carrot (coins) 1 cup
- green beans (trimmed) 1 cup
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Cooking Tips
- Don’t over-steam – overcooked veggies lose nutrients and can become mushy. Aim for crisp-tender.
- Season after steaming – salt, olive oil, lemon juice, or herbs are best added post-steaming.
- Cut veggies evenly to ensure even cooking.
- Blanch and chill if using for cold salads or meal prep.
- Try different seasonings – garlic powder, Italian herbs, za’atar, or chili flakes for variety.
- Store separately – keeps texture and flavor optimal if prepping in advance.
- Use the cooking water – it retains nutrients; great for soups or grains.
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Instructions
Method 1: With a Steamer Basket
- Add about 1 inch of water to a pot. Insert the steamer basket, making sure it sits above the water line. Bring the water to a boil.
Steam Veggies Separately:
- Carrots: Steam for 6–8 minutes, until just fork tender.1 cup carrot
- Green Beans: Steam for 4–5 minutes, until vibrant and tender-crisp.1 cup green beans
- Broccoli: Steam for 4–6 minutes, until bright green and tender.1 cup broccoli
- Once each veggie is done, remove from steamer and set aside. Serve warm or toss individually with olive oil, lemon juice, and your favourite seasonings.
Method 2: Without a Steamer
- Bring about 1 inch of water to a simmer in a large pot.
- Place a heatproof metal colander or mesh sieve over the pot, making sure the bottom doesn’t touch the water.
- Cover tightly with a lid or foil to trap the steam.
- Follow the same timing as the steamer method for each veggie, cooking them one at a time.
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FAQ
- Can I steam all the veggies together?
Not recommended unless you don’t mind uneven textures. Each veggie cooks at a different rate. - Can I prep these ahead of time?
Yes – steam and store in the fridge for up to 4 days. Reheat gently to preserve texture. - What’s the healthiest way to season them?
A drizzle of extra virgin olive oil, a squeeze of lemon juice, and a pinch of sea salt or herbs. - Can I use frozen veggies?
Yes – reduce steaming time slightly since they’re partially cooked. Drain well before serving. - Is steaming better than boiling?
Yes – it preserves more nutrients and reduces the chance of waterlogging. - What can I do with leftovers?
Toss into stir-fries, grain bowls, omelets, or blend into soups. - Can I add protein to make it a meal?
Absolutely – pair with grilled tofu, tempeh, chicken, salmon, or a boiled egg.
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Nutrition
Per serving
Calories: 38.8kcal
Carbohydrates: 8.6g
Fiber: 2.9g
Sugar: 3.7g
Fat: 0.3g
Saturated Fat: 0.1g
Trans Fat:
Protein: 1.9g
Nutrition Facts
Quick & Easy Steamed Veggies (3 Ways!)
Serving Size
1 cup
Amount per Serving
Calories
38.8
% Daily Value*
Fat
0.3
g
0
%
Saturated Fat
0.1
g
1
%
Sodium
41.3
mg
2
%
Potassium
306.6
mg
9
%
Carbohydrates
8.6
g
3
%
Fiber
2.9
g
12
%
Sugar
3.7
g
4
%
Protein
1.9
g
4
%
Vitamin C
33.2
mg
40
%
Calcium
41.4
mg
4
%
Iron
0.7
mg
4
%
Magnesium
20.4
mg
5
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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