How to make steamed vegetarian vegetables
In recent years, healthy eating has become one of the hot topics on the Internet, especially vegetarian and low-fat cooking methods. Steamed vegetarian dishes are a simple, nutritious and authentic cooking method that is deeply loved by the public. This article will combine the popular healthy eating trends in the past 10 days to give you a detailed introduction to the preparation methods of steamed vegetarian dishes, and attach structured data for reference.
1. Advantages of steamed vegetarian dishes
Steaming vegetarian vegetables can not only retain the nutrients of vegetables to the greatest extent, but also reduce fat intake. It is suitable for people who lose weight, have high blood pressure, and people who pay attention to health. Here's how steamed vegetarian dishes compare to other cooking methods:
| cooking method | Nutrient retention rate | Grease dosage | Suitable for the crowd |
|---|---|---|---|
| Steam | More than 90% | Very rarely | everyone |
| stir-fry | 70%-80% | More | general population |
| Fried | Below 50% | A lot | Eat occasionally |
2. Commonly used ingredients for steamed vegetarian dishes
According to recent popular healthy diet recommendations, the following vegetables are suitable for steaming and are rich in nutrients:
| vegetable name | nutritional value | Steaming time |
|---|---|---|
| Broccoli | Rich in vitamin C and dietary fiber | 5-7 minutes |
| carrot | Rich in beta-carotene | 8-10 minutes |
| spinach | Rich in iron and folic acid | 3-5 minutes |
| pumpkin | Rich in vitamin A and potassium | 10-12 minutes |
3. Basic steps for steaming vegetarian dishes
1.Prepare ingredients: Choose fresh vegetables, wash them and cut them into cubes or slices, and try to make them as uniform in size as possible.
2.Handling ingredients: Some vegetables (such as broccoli) can be blanched in advance to remove astringency.
3.Steam: Put the vegetables into a steamer or steaming tray, put the water in the steamer after boiling, and adjust the time according to the type of vegetables.
4.seasoning: After steaming, you can drizzle a little light soy sauce, sesame oil or garlic paste to increase the flavor.
4. Recommended recipes for popular steamed vegetarian dishes
Based on the recent popular sharing on social platforms, the following two steamed vegetarian recipes are highly recommended:
| dish name | Ingredients | steps | Features |
|---|---|---|---|
| Steamed Eggplant with Garlic | Eggplant, minced garlic, light soy sauce | Cut the eggplant into strips and steam for 10 minutes, then drizzle with garlic sauce | Soft and delicious, low in calories |
| Steamed seasonal vegetable platter | Broccoli, carrots, corn | Steam vegetables for 8 minutes and serve with dipping sauce | Rich colors and balanced nutrition |
5. Tips for steaming vegetarian dishes
1.Fire control: Use medium heat throughout the process to avoid over-steaming, which may cause the vegetables to become discolored or soft.
2.Layered steaming: Different vegetables have different maturation times and can be placed in layers or steamed in batches.
3.Creative matching: Add mushrooms, tofu and other ingredients to enhance taste and nutrition.
Conclusion
Steamed vegetarian dishes are an excellent choice for healthy eating, easy to operate and suitable for daily family use. Combining current hot ingredients and cooking trends, you might as well try a variety of combinations to enrich your dining table. Adhere to the steaming method with less oil and less salt, and you will benefit from the dual health of your body and taste buds in the long term!
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