INSTANT POT STEAMED VEGETABLES GREEK-STYLE RECIPE (LAHANIKA STON ATMO)

Instant Pot Steamed Vegetables Greek-Style Recipe is an extremely simple and very delicious way to introduce the Mediterranean Diet to your life. Eating your veggies has never been so easy!

The Instant Pot is the perfect appliance to use to make Steamed Vegetables, also known as Lahanika ston Atmo or Λαχανικά στον Ατμό in Greek (pronounced La-Ha-Nik-AH ston At-MOH). This dish is commonly served as a side dish or starter and is very popular at Greek seafood tavernas. It is so tasty that you can enjoy it as a light meal on its own, too. Accompany it with a side of crust bread to soak up the leftover dressing and a piece of feta cheese to balance the flavour and now you’ve made a gourmet super-healthy meal.

What is the difference between regular steamed vegetables and Greek-style steamed vegetables? Simply the seasoning. The most popular seasonings in Greece are extra virgin olive oil, lemon, oregano, and sea salt. We use this on our Instant Pot Steamed Vegetables Greek-Style Recipe and it subtly compliments the vegetables’ brilliant flavours. With this easy cooking method and delicious recipe you’ll have no problem eating your veggies. Grandma would be so proud!

WHY YOU WILL LOVE OUR INSTANT POT STEAMED VEGETABLES GREEK-STYLE RECIPE

• Delicious – Steaming retains not only the nutritional components, but also the flavour of vegetables, so you fully enjoy their pure taste. We add a light lemon dressing that brightens the flavour. This will become your new favourite recipe for vegetables.
• Easy – Prepping the vegetables only takes a few minutes. The Instant Pot is the perfect kitchen appliance for steaming food as it can hold a large amount and cooks everything evenly. The hands-on time to make this dish is minimal and it’s on your table ready to eat from start to finish in under 30 minutes.
• Healthy – One of the reasons that the Mediterranean Diet is world-renowned as being one of the most nutritious cuisines on the planet is because of the abundance of vegetables and extra virgin olive oil in the dishes. Extra virgin olive oil contains a high number of anti-oxidants and anti-inflammatory properties. Steamed vegetables strengthen the immune system and protect against diseases due to the vitamins A, C, fibre, and antioxidants. All around this is a guilt-free dish that you can enjoy in abundance.
• Budget-Friendly – This recipe uses humble, cheap vegetables that have a long shelf-life and are easy to find at almost all supermarkets or may be in your home-grown garden.
• Plant-based – This recipe is naturally vegetarian and vegan. It is perfect for people following a plant-based diet, adding to “Meatless Mondays”, practicing Lent, or who are simply trying to add more vegetables to their diet. The traditional Greek diet is renowned for having naturally vegan dishes. A diet rich in plant-based food is associated with an incredible amount of health benefits. It is also great for the environment as plant-based food has a smaller environmental footprint than meat-based agriculture.
• Top Allergen-Free – For anyone with a food allergy, you know how challenging it can be to eat safe, comfort-style foods. You don’t have to sacrifice any safety with this recipe. As with many recipes here on Athena Pot, our Lahanika ston Atmo recipe is another one that meets “top allergen-free” criteria.

INGREDIENTS FOR LAHANIKA STON ATMO RECIPE

You can use any variety of the following vegetables:

Dense Vegetables:

• Potatoes, peeled and chopped into medium-sized cubes
• Carrots, peeled and chopped in half, then in long sticks

Light Vegetables:

• Zucchini, peeled and chopped into thick disks
• Broccoli, cut into medium-sized florets
• Cauliflower, cut into medium-sized florets
• Green beans, stems removed

Dressing Ingredients:

• Extra virgin olive oil
• Fresh lemon, cut in half
• Dried oregano
• Sea salt

STEP-BY-STEP INSTRUCTIONS ON HOW TO MAKE INSTANT POT STEAMED VEGETABLES GREEK-STYLE RECIPE

**Instant Pot steamed vegetables have two separate cooking times depending on the type of vegetable being steamed. I use a combination of vegetables for this dish so I make the recipe in two separate batches.**

1. Wash and dry vegetables. Peel potatoes, carrots, and zucchini.
2. Cut the vegetables into medium-sized, uniform pieces, with denser vegetables such as potatoes and carrots cut slightly smaller than the quicker-cooking vegetables such as zucchini, broccoli, cauliflower, and green beans.
3. Add one cup of water to the liner of the Instant Pot. Add the trivet and place the steamer basket on top.
4. Place dense vegetables in the steamer basket. Close the lid of the Instant Pot and turn the release valve to the closed position. Set the manual pressure cook timer to 4 minutes.
5. When the cooking is complete, carefully turn the pressure release valve to allow for a Quick Pressure Release. With oven mitts, remove the steamer basket and place the cooked vegetables in a dish on the side.
6. Season the steamed vegetables with a drizzle of extra virgin olive oil, a generous squeeze of fresh lemon juice, a pinch of sea salt and a pinch of oregano. Cover with aluminum foil and set on the side.
7. Place the steamer basket back on the trivet inside the Instant Pot liner. Add lighter vegetables. Close the lid of the Instant Pot and turn the release valve to the closed position. Set the manual pressure cook timer to 0 minutes.
8. When the cooking is complete, carefully turn the pressure release valve to allow for a Quick Pressure Release. With oven mitts, remove the steamer basket and place the cooked vegetables in the same dish as the other vegetables. Season again and gently mix to combine. Be generous with the seasoning and extra virgin olive oil – that’s how we do it in Greece!
9. Serve warm or at room temperature. Smile and Enjoy!

DOES STEAMING KILL THE VITAMINS IN VEGETABLES?

Vegetables play a vital role in maintaining a healthy diet. They are rich in vitamins, such as beta-carotene (vitamin A), vitamin C, vitamin E, and K. These vitamins participate in processes necessary for the proper functioning of the human body and have antioxidant effects which may reduce the risk of multiple diseases

During the cooking process, there are changes in the chemical composition of vegetables and this affects their concentration of vitamins, along with the body’s ability to absorb them. Research has shown that the steaming process allows the vegetables to retain their nutritional components, as opposed to boiled vegetables which can cause some of the vitamins to be released into the water. Unless the water is consumed afterwards, such as you would with soup, then it’s a loss of health potential.

Another interesting point is that in some cases, steaming causes the nutritional value of a vegetable to increase, such as in carrots and spinach.

In summary, if you’re going to be eating your veggies, try to stick to steaming to enjoy the full health benefits.

ALLERGY INFORMATION FOR GREEK-STYLE STEAMED VEGETABLES

Our Greek-Style Steamed Vegetables Recipe is:

• Dairy-free
• Egg-free
• Nut-free
• Peanut-free
• Wheat-free
• Soy-free
• Sesame-free
• Fish-free
• Crustacean-free
• Celery-free
• Mustard-free

SERVING SUGGESTIONS

Traditionally, steamed vegetables are served as a side dish in Greece. They go very well with any meat, chicken, and especially seafood dish.

Alternatively, this dish can be a light meal on its own. It’s delicious when you pair it with a large piece of feta cheese and a chunk of crusty bread to soak up the lemony-oily dressing.

HOW TO STORE INSTANT POT STEAMED VEGETABLES

Store leftover Instant Pot steamed vegetables in an air-tight glass container in the refrigerator for up to 2 days. I do not recommend freezing this dish as the texture will not be pleasant.

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