Boil vs. Steaming - The Differences

It is recommended to consume between 2.5 and 6.5 cups of fruit and vegetables a day, depending on the number of calories you need. To consume these vegetables, you must find a way to cook them that helps preserve their nutrients, flavors, and colors.

Boiled and steamed vegetables are two popular cooking methods, and each have their own pros and cons, so knowing the differences between the two will help you decide which is best for you.

What are the differences between boiling and steaming?

The main difference between boiled and steamed vegetables is the cooking method: to boil them you have to submerge them in boiling water, while to steam them you have to raise them above the boiling water and seal them with a lid so that the steam I cooked them. 

Different cooking methods also mean that the nutritional content of cooked vegetables is different, as well as the preservation of the color and flavor of the vegetables. Understanding the differences will help you decide what is best for you.

Boil the vegetables

When you boil vegetables, some of the nutrients are released from them and return to the cooking water.

The longer you let the vegetables cook, the less nutrients will remain in the vegetable itself.

This is not always a problem. If you’re cooking a soup, stew, or broth, you don’t mind nutrients leaching into the liquid, since you’re going to consume it anyway.

However, if you are boiling vegetables to eat plain, they will have fewer nutrients , and if you overcook them, they will be dull and have little flavor.

Sometimes boiling vegetables can also make them very watery, which is not at all appealing to bite into.

Some of the advantages of boiling are

• Boiling does not require added fats.
• Boiling is a fairly easy cooking method and you don’t have to be over the fire for hours to cook the vegetables.
• Boiling the meat can help make the meat more tender and edible.
• Boiling is great for large-scale cooking, boiling a large number of vegetables or other foods in one large pot.

Steamed vegetables

You only need to steam the vegetables for a short period of time before removing them from the heat.

You can use a kitchen steamer or an electric vegetable steamer (this is the best I’ve found by far). The heat from the steam from the boiling water rises and cooks the vegetables, keeping them up and away from the boiling water.

Steaming is done to cook vegetables until they are no longer raw, but still crisp and still bright in color. Steaming helps preserve some of the nutrient content, color, and flavor of the vegetables.

The benefits of steam cooking are as follows

• Steaming helps eliminate the possibility of overcooking food.
• You can steam vegetables, chicken, meat and fish.
• No additional fats are needed to steam food.
• Steaming is a good cooking method for those who watch their calorie and fat intake.

nutrient loss

By boiling vegetables, the rate of nutrients that are extracted from the vegetable and lost to the boiling water is increased.

Instead, steaming preserves more nutrients. Some are lost during steaming, but not as much compared to cooking.

You just have to make sure that you buy a high-quality vegetable steamer, it really does make a difference. The best one I’ve found is this one from Amazon.

Although raw vegetables contain many good nutrients, cooking makes it easier for the body to absorb useful substances.

Cooking vegetables breaks down the outer layer and cell structure of some vegetables, making more nutrients available. This includes the beta-carotene from carrots and spinach.

However, steaming is the best way to “unlock” these nutrients, while keeping enough of them in the vegetables without leaching into the water.

Texture and flavor

Steaming not only helps retain more nutrients in vegetables, but also keeps them tasting better.

Much of the flavor of the vegetables is not dulled by boiling water, and you get a better flavor from the vegetables when they are done.

Not only is the flavor better with steamed vegetables, but also the texture.

The goal of steaming vegetables is to cook them just until they are cooked, but still crisp. This is so much nicer than the sloppy, soggy greens you get if you boil them for too long.

In addition to flavor and texture, the colors of the vegetables remain bright and vivid when steamed. Boiling removes the wonderful bright colors from the vegetables if they are boiled too long.

What can you steam and boil?

Not only do you have to steam or boil vegetables, other foods can be cooked well with the steaming or boiling method.

The meat can be steamed.  Many people choose to marinate the meat with olive oil, spices and herbs so that the meat has a great flavor once steamed.

There’s also no need to turn food when steaming , so food presentation is better as there’s no risk of piercing or tearing the meat. It will also retain great color, which is always a plus at mealtime!

When steaming any ingredient, it’s important to make sure the ingredients are as fresh as possible. If you steam the ingredients together, there will be very little flavor overlap, making it an ideal way to get a whole dish cooked in one method.

Many seafood dishes are steamed . Fish and shrimp are wonderful when steamed, as they are soft and flaky, yet still incredibly flavorful. They can be served with a simple sauce or lemon juice and you have a whole healthy meal.

You can also steam couscous, quinoa, and rice . To do this successfully, you’ll need to cover the bottom rack with cheesecloth to prevent small grains from falling into the boiling water. Steaming these beans also allows them to stay al-dente, and not mushy and doughy!

You can also steam the spaghetti. This is probably the best way to ensure that the pasta is al-dente.

Boiling is only suitable for vegetables , and even then, unless you’re boiling the vegetables in a stew, sauce, or stock, steaming is the best option. However, making a stew or broth with vegetables and meat can give you a delicious mix of flavors and a very filling meal.

Is it better to steam than boil?

If you only look at the nutritional content, taste and texture of the vegetables, then steaming is a better option compared to boiling.

Being able to lock in nutrients is a clear advantage of steaming over boiling, and flavor and texture come into play if you eat the vegetables plain.

Boiling vegetables in a soup or stew allows the vegetables to pick up other flavors, and the texture doesn’t matter. Boiling also helps kill more bacteria and viruses, which contributes to food safety.

However, when you look at taste, flavor and nutrient content, steaming is the way to go if you want nutrient-dense, flavorful, crunchy and beautifully colored vegetables.

Related questions

Does it take longer to steam than to boil?

Steaming takes no more time than boiling. Do not steam vegetables for as long as boiling, since steaming is intended to cook food until it is not raw, but still has a crisp texture and bright color. Boiling is often done for too long, until the vegetables are quite soft.

What is blanching?

Blanching uses the boiling technique to partially cook food, which is then placed directly in ice water.

When blanching, the vegetable is left in the boiling water for a few minutes, which helps to bring out its flavor and maintain its crunchy texture. Placing the vegetable in ice water prevents it from further cooking.

This technique is good for vegetables like broccoli and carrots.

How long do you have to steam meat and fish?

Depending on the size of the protein and how well it needs to be cooked, meat and fish can be cooked in 3-10 minutes. Steaming occurs at 212 degrees Fahrenheit (100 degrees Celcius), it takes less time to steam meat than poaching, which is done at 140-170 degrees Fahrenheit.

Steaming vs. Boiling

The obvious difference between steaming and boiling is the method by which each is made.

To boil vegetables, you place them raw in a pot of boiling water until they are fully cooked.

To steam vegetables , you place them in a closed pan or dish over boiling water, so that it captures the steam and cooks the vegetables.

These two different methods also mean that the vegetables cooked are different. Steamed vegetables retain more nutrients than boiled vegetables, and have a brighter color, crunchier texture, and significantly better flavor.

When vegetables are cooked plain, steaming is recommended. However, if you are cooking a stew or soup, boil the vegetables along with the other ingredients.