Steamed Potato
Solanum tuberosumClinical Encyclopedia
Steamed potatoes are a nutritious and versatile vegetable, rich in carbohydrates and essential vitamins. They are low in calories and fat, making them an excellent choice for a healthy diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; avoid adding excessive butter or cream to keep it healthy.
Smart Selection & Storage
Choose firm potatoes with smooth skin and no blemishes or sprouts for the best quality.
Store in a cool, dark place to prevent sprouting and spoilage.
Myths vs Realities
MythPotatoes are fattening.+
MythYou should avoid potatoes if you're diabetic.+
MythSteamed potatoes lose all their nutrients.+
Healthy Recipes
Herbed Steamed Potatoes with Garlic
These herbed steamed potatoes are infused with garlic and fresh herbs, providing a flavorful and nutritious side dish perfect for any meal.
- 2 medium potatoes, peeled and cubed
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon fresh rosemary, chopped
- 1 teaspoon fresh thyme, chopped
- Salt and pepper to taste
- 1. Steam the cubed potatoes for about 15 minutes until tender.
- 2. In a small bowl, mix olive oil, garlic, rosemary, thyme, salt, and pepper.
- 3. Toss the steamed potatoes with the herb mixture and serve warm.
Spicy Steamed Potato Salad
This spicy steamed potato salad combines tender potatoes with a zesty dressing, making it a perfect dish for picnics or barbecues.
- 3 medium potatoes, diced
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon chili powder
- Salt to taste
- Chopped green onions for garnish
- 1. Steam the diced potatoes until fork-tender, about 10-12 minutes.
- 2. In a bowl, whisk together olive oil, vinegar, mustard, chili powder, and salt.
- 3. Combine the steamed potatoes with the dressing and garnish with chopped green onions.
Mediterranean Steamed Potato Bowl
A vibrant bowl of steamed potatoes topped with Mediterranean ingredients, offering a healthy and satisfying meal.
- 2 medium potatoes, cubed
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Steam the cubed potatoes for about 15 minutes until soft.
- 2. In a large bowl, combine steamed potatoes, cherry tomatoes, cucumber, and feta cheese.
- 3. Drizzle with olive oil and lemon juice, then season with salt and pepper before serving.
Steamed Potato and Spinach Frittata
This healthy frittata features steamed potatoes and fresh spinach, making it a great option for breakfast or brunch.
- 2 medium potatoes, thinly sliced
- 2 cups fresh spinach
- 4 eggs
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Steam the potato slices until tender, about 10 minutes.
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. In a skillet, heat olive oil, add spinach until wilted, then layer in the steamed potatoes and pour the egg mixture over. Cook until set, then slice and serve.
Cilantro-Lime Steamed Potatoes
These cilantro-lime steamed potatoes are zesty and refreshing, perfect as a side dish or a light snack.
- 3 medium potatoes, cubed
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt to taste
- 1. Steam the cubed potatoes until tender, about 15 minutes.
- 2. In a bowl, combine cilantro, lime juice, olive oil, and salt.
- 3. Toss the steamed potatoes with the cilantro-lime dressing and serve warm.
Steamed Potato and Broccoli Mash
A creamy and nutritious mash made with steamed potatoes and broccoli, perfect as a healthy alternative to traditional mashed potatoes.
- 2 medium potatoes, peeled and cubed
- 1 cup broccoli florets
- 1/4 cup Greek yogurt
- Salt and pepper to taste
- 1. Steam the potatoes and broccoli together until tender, about 15 minutes.
- 2. In a bowl, mash the potatoes and broccoli together with Greek yogurt, salt, and pepper until smooth.
- 3. Serve as a side dish with your favorite protein.
Steamed Potato and Chickpea Curry
This hearty curry features steamed potatoes and chickpeas in a fragrant sauce, making it a filling and healthy meal.
- 2 medium potatoes, cubed
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- Salt to taste
- 1. Steam the cubed potatoes until tender, about 15 minutes.
- 2. In a pan, sauté onion and garlic until translucent, then add curry powder and chickpeas.
- 3. Stir in coconut milk and steamed potatoes, simmer for 10 minutes, and serve with rice.
Steamed Potato and Avocado Toast
A trendy and healthy take on toast, featuring creamy avocado and steamed potatoes for a satisfying breakfast or snack.
- 2 slices whole grain bread
- 1 medium potato, steamed and sliced
- 1 ripe avocado
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado with salt and pepper, then spread it on the toast.
- 3. Top with steamed potato slices and sprinkle with red pepper flakes before serving.
Steamed Potato and Beet Salad
This colorful salad combines steamed potatoes and beets, dressed with a tangy vinaigrette for a vibrant and nutritious dish.
- 2 medium potatoes, cubed
- 1 medium beet, peeled and cubed
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- Arugula for serving
- 1. Steam the potatoes and beets together until tender, about 15 minutes.
- 2. In a bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Toss the steamed potatoes and beets with the dressing and serve over a bed of arugula.
Steamed Potato and Zucchini Gratin
A light and healthy gratin made with layers of steamed potatoes and zucchini, topped with a sprinkle of cheese for flavor.
- 2 medium potatoes, thinly sliced
- 1 medium zucchini, thinly sliced
- 1/2 cup low-fat cheese, shredded
- 1/4 cup milk
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Layer the steamed potato and zucchini slices in a baking dish, seasoning each layer with salt and pepper.
- 3. Pour milk over the layers, top with cheese, and bake for 25-30 minutes until golden and bubbly.
Frequently Asked Questions (FAQ)
Are steamed potatoes healthy?
Yes, steamed potatoes are low in calories and high in nutrients, making them a healthy addition to your diet.
Can I eat the skin of steamed potatoes?
Yes, the skin contains additional nutrients and fiber, so it's beneficial to eat it.
How do I store steamed potatoes?
Store them in an airtight container in the refrigerator for up to 3-5 days.
Can I freeze steamed potatoes?
Yes, you can freeze them, but they may lose some texture upon thawing.
What are the best seasonings for steamed potatoes?
Herbs like rosemary, thyme, and spices like paprika enhance their flavor without adding calories.
How many calories are in a steamed potato?
A medium steamed potato contains approximately 87 calories.
Are steamed potatoes good for weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full.
What is the glycemic index of steamed potatoes?
The glycemic index of steamed potatoes is around 70, which is considered high.