Steamed Vegetables with Lemon-Parsley Dressing

The story this dish tells

• This recipe is a celebration of simplicity and the power of healthy cooking. Steaming is one of the oldest and most respected culinary techniques, used for centuries in both Asian and European cultures. This dish honors the natural flavors of vegetables, highlighting their texture and color without the need for added fats.

Health benefits

• Steaming helps retain the vitamins and minerals that are often lost through other cooking methods. Vegetables like broccoli, cauliflower, and carrots are rich in fiber, antioxidants, and vitamin C, supporting digestion, strengthening the immune system, and promoting healthy skin. Extra virgin olive oil and fresh herbs provide healthy fats and anti-inflammatory compounds.

Preparation tips

• Cut vegetables into similar sizes for even cooking.

• Do not overcrowd the steamer; allow steam to circulate properly.

• No steamer? Use a metal strainer over a pot of boiling water and cover it.

Best season to enjoy it

• These vegetables are available year-round, but their flavors are especially vibrant in winter and spring.

Food safety notes

• Avoid eating raw vegetables if you have digestive sensitivity; steaming softens the fibers while preserving nutrients.

Steamed Vegetables with Lemon-Parsley Dressing Recipe

Yield: 2 servings

Ingredients:

• 1 cup broccoli florets

• 1 cup cauliflower florets

• 1 large carrot, cut into sticks

• ½ cup red bell pepper strips (optional)

• 1 tbsp extra virgin olive oil

• Juice of ½ lemon

• 1 tsp Dijon mustard (optional)

• 1 tbsp chopped fresh parsley

• Sea salt and black pepper to taste

Instructions:

1. Wash and chop all the vegetables.

2. Place the veggies in a steamer or a metal strainer over a pot of boiling water. Cover tightly.

3. Steam for 8 to 10 minutes, until tender but still slightly crisp.

4. While they steam, make the dressing by mixing olive oil, lemon juice, mustard, parsley, salt, and pepper.

5. Serve the warm vegetables topped with the fresh dressing.

Storage and shelf life

• Store cooked vegetables in an airtight container in the fridge for up to 3 days. Not recommended for freezing due to texture changes.

Other Healthy ingredient swaps

• You can add asparagus, sweet potato, or red cabbage strips for more variety and nutrients. Swap olive oil for walnut oil for a more aromatic flavor.

Pairing ideas

• Serve with brown rice, quinoa, or grilled tofu. It also pairs beautifully with steamed white fish.

🤓 Did you know? Steaming was a key technique in imperial Chinese cuisine. Multi-level bamboo steamers were used to prepare several dishes at once!

Dietary restrictions to consider

This recipe is suitable for vegetarians, vegans, people with celiac disease, and those following a low-fat diet.

• About cruciferous vegetables (such as broccoli and cauliflower):
  While highly nutritious, certain individuals should consume them with caution:

  • People taking anticoagulant medications like warfarin, due to their high vitamin K content.

  • Individuals with irritable bowel syndrome, as they may cause bloating or gas.

  • People with hypothyroidism, especially when eaten raw and in large amounts, as they may impact thyroid function.

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.