The microwave is a game-changer for steam-cooking veggies like kale and Brussels sprouts. In no time, they cook to perfection and become tender and a little sweet. No need to wait for a pot of water to boil and no big steamer to wash! Simply cook, store and serve — all in the same bowl!
How to Steam-Cook Kale and Brussels Sprouts in the Microwave
- Place a large microwave safe bowl on top of a microwave safe plate.
- Fill the bowl with shredded kale and shaved Brussels sprouts. Do not add water. The vegetables have enough water in them to produce the steam that cooks them.
- Place the plate with the bowl on it into the microwave.
- Place a microwave safe plate over the bowl to act as a lid.
- Microwave the kale and Brussels sprouts on high (100% power) until tender. In my 1000 watt microwave, it just takes two minutes to cook a large amount. (Microwave ovens vary in wattage, so experiment with the timing.)
- The bowl in which the veggies were cooking will be hot, but the microwave safe plate under the bowl will be room temperature. So hold onto the plate to remove your bowl from the microwave.
- Remove the lid/plate by tilting it away from you so that the steam goes away from your face.
The kale and Brussels sprouts I often use
- Trader Joe’s Organic Shredded Kale. This kale is pre-washed and has very few thick stems.
- Trader Joe’s or Whole Food’s Shaved Brussels Sprouts.
The health benefits of kale and Brussels sprouts
- These two cruciferous vegetables have lots of nutrients and seriously good anti-cancer properties. Check out the American Institute for Cancer Research (AICR) articles on kale and Brussels sprouts.
What can you do with steamed kale and Brussels sprouts?
- Salad
- Mix with your favorite salad dressing.
- Mix with fresh lemon juice, olive oil, garlic powder, salt and pepper. Then top with Parmesan cheese or a vegan alternative to Parm such as the one developed by Annie Fenn. Sprinkle with chopped walnuts.
- Side dish
- Dress with lemon juice, olive oil, garlic powder, salt and pepper, as mentioned above, and then mix in cannelloni beans and lightly microwaved onions and bell peppers. Serve hot or cold.
- Soup
- Stir into cooked soups such as leek and potato, minestrone, beet borscht and lentil soups.
- Grain bowl
- Add to a grain bowl, for example, a bowl with cooked barley and other grains plus some soy sauce seasoned tempeh or tofu.
Microwave cooking recipes
- The Anyday website has many interesting recipes and each one allows you to input the number of servings you want and the wattage of your microwave oven, so you get a recipe that’s customized for you.
- You can make the Anyday recipes without their cookware, too. Here are Anyday’s general guidelines for microwave cooking and they apply no matter what cookware you use.
Microwave cookware I like to use
- Anyday cookware is designed especially for the microwave. I recently bought an Anyday set, and I like it a lot because it’s made of glass and metal that’s safe for the microwave, no plastic! And the lids can easily be vented or not. And this is important: if you steam-cook kale and Brussels sprouts in an Anyday dish, you should lift the knob on the lid to allow the steam to vent. Anyday lids have a silicone seal and they seal the container very tightly, so they do not let steam escape unless you vent the lid. And, if you didn’t let the steam escape, after a certain point, steam pressure will build up, like in a pressure cooker! So vent the lid unless the Anyday recipe says not to do so.
- Microwave safe plate to put under whatever container you are cooking your food in. This large size works very well, and it’s a bargain! I get it at Target.
Video about microwaving kale and Brussels sprouts
- In this video, I discuss microwaving kale and Brussels sprouts. Please excuse how rudimentary this video is! I’m learning!
Not that long ago, I just used my microwave to reheat food. But not anymore! Now I use it so much that I wish I had a second one!
I hope you enjoy microwaving kale and Brussels sprouts, and other veggies, too! Please leave a comment about your experience, if you can. Thank you!
May you be healthy and happy — and the same to all people everywhere,
Leni
FYI: None of the links in my blog are affiliate links.
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