Steamed Garlic
Allium sativumClinical Encyclopedia
Steamed Garlic provides 149 kcal, 6.4g of protein, 33.1g of carbohydrates, and 2.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steamed garlic is a versatile ingredient known for its rich flavor and numerous health benefits, including antioxidant properties and potential cardiovascular benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain its flavor and health benefits; can be added to various dishes or consumed alone.
Smart Selection & Storage
Choose firm, plump bulbs with tight skin and no signs of sprouting or mold.
Store in a cool, dry place away from sunlight; once steamed, refrigerate in an airtight container.
Myths vs Realities
Healthy Recipes
Steamed Garlic Quinoa Salad
A refreshing quinoa salad infused with the rich flavor of steamed garlic, mixed with colorful vegetables and a zesty lemon dressing.
- 1 cup quinoa
- 2 cups water
- 1 head of garlic, steamed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Rinse quinoa under cold water and combine with water in a pot; bring to a boil, then reduce heat to simmer for 15 minutes until water is absorbed.
- 2. While quinoa cooks, steam the garlic until soft, then mash it and mix with olive oil and lemon juice.
- 3. In a large bowl, combine cooked quinoa, steamed garlic mixture, tomatoes, cucumber, bell pepper, and parsley; season with salt and pepper before serving.
Steamed Garlic and Broccoli Stir-Fry
A vibrant stir-fry featuring steamed garlic and broccoli, tossed with a light soy sauce and sesame oil for a quick, healthy meal.
- 2 cups broccoli florets
- 1 head of garlic, steamed and minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon ginger, grated
- 1 tablespoon sesame seeds
- Salt to taste
- 1. Steam broccoli until bright green and tender, about 5 minutes.
- 2. In a pan, heat sesame oil and add minced garlic and ginger; sauté for 1-2 minutes until fragrant.
- 3. Add steamed broccoli, soy sauce, and sesame seeds; stir-fry for another 2-3 minutes before serving.
Creamy Steamed Garlic Hummus
A smooth and creamy hummus made with steamed garlic for a unique flavor twist, perfect for dipping or spreading.
- 1 can chickpeas, drained
- 1 head of garlic, steamed
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt to taste
- Water as needed
- 1. In a food processor, combine chickpeas, steamed garlic, tahini, olive oil, lemon juice, and salt.
- 2. Blend until smooth, adding water gradually to reach desired consistency.
- 3. Serve with fresh veggies or whole grain pita chips.
Steamed Garlic Cauliflower Mash
A healthy alternative to mashed potatoes, this creamy cauliflower mash is enhanced with the rich flavor of steamed garlic.
- 1 head cauliflower, chopped
- 1 head of garlic, steamed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup almond milk
- 1. Steam cauliflower until tender, about 10 minutes.
- 2. In a blender, combine steamed cauliflower, steamed garlic, olive oil, almond milk, salt, and pepper; blend until smooth.
- 3. Serve warm as a side dish.
Steamed Garlic and Spinach Stuffed Chicken Breast
Juicy chicken breasts stuffed with a flavorful mixture of steamed garlic and spinach, baked to perfection for a healthy main dish.
- 2 chicken breasts
- 1 head of garlic, steamed
- 2 cups fresh spinach
- 1/4 cup feta cheese
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix steamed garlic, spinach, feta, salt, and pepper; stuff the mixture into the chicken breasts.
- 3. Drizzle olive oil over the chicken and bake for 25-30 minutes until cooked through.
Steamed Garlic Vegetable Medley
A colorful medley of seasonal vegetables steamed with garlic, making for a nutritious and flavorful side dish.
- 1 cup carrots, sliced
- 1 cup zucchini, sliced
- 1 cup bell peppers, sliced
- 1 head of garlic, steamed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Steam carrots, zucchini, and bell peppers until tender, about 7-10 minutes.
- 2. In a bowl, combine steamed vegetables with minced steamed garlic, olive oil, salt, and pepper.
- 3. Toss gently and serve warm.
Steamed Garlic and Lentil Soup
A hearty and nutritious lentil soup enriched with the flavor of steamed garlic, perfect for a comforting meal.
- 1 cup lentils, rinsed
- 1 head of garlic, steamed
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils, steamed garlic, vegetable broth, cumin, salt, and pepper; bring to a boil.
- 3. Reduce heat and simmer for 30 minutes until lentils are tender.
Steamed Garlic Zucchini Noodles
A light and healthy alternative to pasta, these zucchini noodles are tossed with steamed garlic and fresh herbs for a refreshing dish.
- 2 zucchinis, spiralized
- 1 head of garlic, steamed
- 1 tablespoon olive oil
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
- 1. In a pan, heat olive oil and add steamed garlic; sauté for 1-2 minutes.
- 2. Add zucchini noodles and cook for 3-4 minutes until just tender.
- 3. Stir in fresh basil, salt, and pepper before serving.
Steamed Garlic and Chickpea Salad
A protein-packed salad featuring chickpeas and steamed garlic, dressed with a tangy vinaigrette for a satisfying meal.
- 1 can chickpeas, drained
- 1 head of garlic, steamed
- 1/4 cup red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a bowl, combine chickpeas, minced steamed garlic, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
- 3. Pour dressing over salad and toss to combine.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed garlic?
Steamed garlic is rich in antioxidants and has been linked to improved heart health, reduced inflammation, and enhanced immune function.
How should I store steamed garlic?
Store steamed garlic in an airtight container in the refrigerator for up to a week.
Can I eat steamed garlic raw?
Yes, but steaming can enhance its flavor and reduce potential gastrointestinal discomfort.
Is steamed garlic good for digestion?
Yes, it can promote healthy digestion and may help alleviate digestive issues.
How much steamed garlic should I consume daily?
A few cloves a day is generally considered beneficial, but individual tolerance may vary.
Does steamed garlic have any side effects?
In moderation, it is safe for most people, but excessive consumption can cause digestive upset.
Can steamed garlic help with colds?
Garlic has immune-boosting properties that may help reduce the severity and duration of colds.
How can I incorporate steamed garlic into my diet?
Add it to soups, sauces, or use it as a seasoning for vegetables and meats.