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Delicious and healthy steamed cauliflower. Several cooking options

Delicious and healthy steamed cauliflower. Several cooking options



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The beneficial substances in cauliflower and its taste make this vegetable popular among people who choose a healthy diet.

Since after steam treatment cabbage practically does not lose vitamins and microelements, this cooking method is recommended for dietary and children's menus.

In the article, you will learn how tasty, quick and easy it is to steam cauliflower, as well as how much this dish is prepared, how it can be supplemented and how to diversify it.

Where can you cook?

Steamed cabbage can be cooked using:

  • a double boiler (you can find out about the recipes for cooking cauliflower in a double boiler here);
  • a multicooker with the "Steam" program or equipped with a special container-steamer (read here how you can cook cauliflower in a multicooker);
  • a pan with a metal sieve or a special grid (steam basket) installed on the bottom.

Features of the

Do not chop the cabbage too finely for steaming. Otherwise, at the end of cooking, you can get a homogeneous mass instead of individual inflorescences.

You should also be aware that a spoiled vegetable when steamed can acquire an unpleasant taste, so you need to pay attention to the quality of the selected product before choosing a method of cooking it.

The benefits and harms of the dish

The following advantages of steaming cabbage can be distinguished. This method of heat treatment preserves the maximum amount of vitamins and minerals. compared to other cooking options.

As part of cauliflower:

  • B vitamins, which help the proper functioning of the nervous system and energy metabolism, affect the state of the digestive system.
  • Vitamin Cstrengthening the immune system; he also participates in the processes of regulation of metabolism, bile secretion, elimination of toxins.

    Reference. 100 g of cauliflower contains 70 mg of vitamin C. The daily allowance for an adult is 50-100 mg.

  • Vitamin K1, which a person can get only with food. It affects blood clotting and protects blood vessels from calcification.
  • Vitamin PPinvolved in the formation of hemoglobin, the production of digestive enzymes, the synthesis of hormones, the functioning of the nervous system.
  • Potassiuminfluencing the regulation of water balance and normalization of the heart rate.
  • Iron, without the presence of which the processes of hematopoiesis and vital activity of cells can be disrupted in the body.

Cauliflower has a low calorie content - 30 kilocalories per 100 grams. No oil and fat are used for cooking, so the calorie content of the prepared dish is lower than, for example, when frying, but the nutritional value of the vegetable is preserved. Therefore, steamed cabbage is a valuable dish for those who want to lose weight.

You should not often use cauliflower for people with high stomach acidity or peptic ulcer disease.

How to cook?

  1. For steaming cauliflower, you can use fresh, home-grown or store-bought cauliflower. It is better to choose heads of cabbage that are dense, medium-sized, without brown spots. You can also make frozen cauliflower from different manufacturers. When buying a freezer, you must check the expiration date of the product and the absence of pieces of ice in the bag (ice indicates repeated freezing).
  2. If the cabbage is fresh, then remove the green leaves with a knife.
  3. Next, the head of cabbage must be divided into inflorescences and rinsed thoroughly under running water, paying attention to possible accumulations of dirt at the junctions of the inflorescences.
  4. In addition to cauliflower, you need water and salt. Pour water into a double boiler (multicooker bowl, bottom of the pan). For 800 grams of cabbage, you will need about a liter of water.
  5. Containers or a metal sieve are installed on top, depending on the dishes chosen for cooking. Place the cauliflower in the container (sieve). It is desirable in one layer, and if this does not work, then as evenly as possible, distributing the inflorescences over the lattice.
  6. Further actions depend on the selected dishes:
    • Cover the pot with a lid, bring the water to a boil, reduce heat and cook until tender. How long does it take to cook like this? On average, after boiling water, it will take 10-15 minutes.
    • Close the steamer with a lid and set the required time (depending on the steamer model). As a rule, it is 12-18 minutes.
    • After installing the container with cauliflower, the multicooker must be closed and the "Steam" (or "Cooking") program must be selected. If the model allows the choice of a product, then you should press "Vegetables".

      Attention! Some models of the multicooker set the time automatically. If this does not happen, then the timer must be set to 20 minutes.

  7. It is recommended to salt the dish after cooking before serving. In a number of recipe variations, it is allowed to salt the water and add spices to it (bay leaf, black peppercorns).

Recipe options

  • With butter... When serving, hot cauliflower can be seasoned with butter.
  • With greens. While the cabbage is cooking, you can make a herb and sour cream sauce. To do this, finely chop the herbs, add salt and mix with sour cream.
  • For children... Cauliflower is a good complementary food for a baby of the first year of life. Steamed cabbage with a blender must be whipped into a homogeneous puree. Dense puree can be diluted with a little boiled water.
  • With cheese. The finished dish can be sprinkled with grated cheese before serving.

    You can also make cheese sauce:

    1. In a saucepan, melt 30 g of butter and gradually add 2 tablespoons of flour, without stopping stirring.
    2. When the mixture is smooth, add 300 ml of hot milk to the saucepan.
    3. Keep the pot on fire until the contents are smooth.
    4. Then remove the pan from the heat and add 100 g of grated hard cheese (you can take Parmesan).
    5. Stir until the cheese is completely dissolved.
    6. Add the sauce to the finished cauliflower and serve.

Serving options

  • Place the cooked cauliflower on portioned plates. Serve the sauce separately.
  • The finished dish is poured with sauce and served.
  • Sprinkle the cabbage with finely chopped herbs before serving.
  • Place cooked cabbage on plates and sprinkle with finely grated cheese.
  • Beat the cooked cabbage with a blender in mashed potatoes and serve as a side dish, for example, instead of mashed potatoes (for more information on how to make cauliflower puree, read here).

We suggest that you read what other dishes can be prepared from cauliflower: in a creamy sauce, omelette, salad, in breadcrumbs, cutlets, pancakes, with mushrooms, stew, in batter, pie.

Correctly steamed cauliflower is a tasty and healthy dish that can either serve as a side dish or act as an independent dish.


Watch the video: Mushrooms u0026 Onions Sauteed in Butter Step By Step Chef (August 2022).