Here is a recipe that I not only enjoy but is extremely easy to make, using only a handful of simple, easy to access and affordable ingredients. Steamed veggies often get a bad rap, mainly because they are overcooked or not seasoned tastefully. This extremely simple steamed veggie recipe is very delicious, filling and packed full of essential vitamins, minerals and antioxidants.
With a wide variety of exotic, overpriced “superfoods” on the market these days, it can be easy to overlooked the age old superfoods that are right at our fingertips. Eating a variety of colorful veggies in our daily diet is essential for the health of our digestion, elimination, physical body and even our minds. By knowing how to cook and season our veggies properly, it will become easy to reach your daily veggie quota each day!
This steamed veggie medley is a great option as a snack, side dish or even as your main meal (try them on top of some quinoa or rice, yummy!). With the steamed nature of the veggies, plus the ghee and black pepper, this recipe can be a great way for Vata types to get their veggie intake without causing gas or bloating as their raw vegetables counterparts often do. In fact, it is a wonderful veggie option for all body-types and can be enjoyed all year round as it is filled with vibrant, juicy veggies that are not too heating for the summer, nor too cooling for the winter.
- Doshic effect: Vata ↓,Pitta ↓, Kapha ↓
- Yield: 2 large servings or 4 small
- Time: 20-25 minutes
- Gluten-free, Grain-Free
- Vegetarian (can be made vegan)
Simply Steamed Veggie Recipe
- Large sauce pan with lid
- Steam basket
- Cutting board and knife
- Large mixing bowl
- 1 medium zucchini
- 1 medium yellow squash
- 1 cup cauliflower
- 1 cup broccoli
- 1 small carrot
- 2-3 tsp ghee or coconut oil
- 1/8-1/4 tsp salt (mineral salt or pink salt is ideal)
- Freshly ground black pepper to taste
1. Prepare the sauce pan by placing about 1.5-2” of water at the bottom. Place the steam basket over the water. Begin to heat the water while you chop the veggies. If the water boils before you have finished chopping, turn the heat to a simmer until you are ready to add in the vegetables.
2. Wash all of the veggies listed. Chop them up into relatively small pieces, trying to make them fairly even in size. The larger and thicker the veggies are, the longer the cooking time will be.
NOTE: I often slice the zucchini and squash in 1/2” pieces and then quarter them. The carrot should be sliced to about the thinness of a quarter as this vegetable is the most dense of the bunch. The broccoli and cauliflower should be chopped to the size of a walnut or so.
3. Place the chopped veggies into the steam basket. Cover, leaving a small crack in the lid.
4. Set the heat to just under a medium setting and cook here for 15 minutes.
5. Check on your veggies at the 15 minute mark. They should be vibrant in color and slightly soft all the way through. If they are still too hard, then cover the pan and cook for an additional 5-10 minutes, checking every 2-3 minutes.
NOTE: If they begin to look dull in color, this is an indication that they have been overcooked and should be taken off of the heat immediately.
6. Once the vegetables have reached your desired texture, take the pan off of the heat and transfer the veggies into a large bowl.
7. Add in 1 Tbsp of ghee, 1/8 tsp of salt and freshly ground black pepper to taste.
8. Stir the ingredients together until the ghee evenly coats all of the veggies.
9. Try a taste. Add more ghee, salt or pepper as needed.
10. Serve, sit and enjoy! These steamed veggies can be eaten as a healthy snack, tasty side dish or a light dinner. They are also great over some rice or quinoa, or added to a warm bowl of bone broth, meat broth or veggie broth. So many options!
- Although this recipe is beneficial for Vata, it can increase Vata if the veggies are not cooked well enough. If you are a Vata type, I would suggest to cook a few extra minutes to avoid any potential gas or bloating.
- Mix it up a bit! I sometimes like to add in my Agni Churna spices, some sautéed cumin and brown mustard seeds or a splash of lemon depending on my mood. Play around and see what variations you enjoy.
- If you prefer different vegetables, then go for it! I really love adding in asparagus when it is in season. What veggies do you enjoy?