Cook Vegetables

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There are many different ways to cook vegetables, so even if you only like a handful of veggies, you can still eat them a different way every night of the week. Almost any vegetable can be eaten raw, but cooking them makes the nutrients easier to digest, and changes the flavor. A few of the most popular ways for cooking veggies include roasting and sautéing, but there are also several other ways you can experiment with too.

Ingredients

Steamed Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • ½ to 1 cup (119 to 237 ml) water

Grilled Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • ¼ cup (59 ml) oil
  • ¼ cup (59 ml) lemon juice
  • ¼ cup (5 g) fresh herbs, minced
  • 2 cloves garlic, minced

Boiled Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • Water for cooking

Microwaved Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables

Sautéed Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • 1 tablespoon (15 ml) oil
  • Herbs and spices, to taste

Roasted Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • 1 tablespoon (15 ml) oil
  • 1 teaspoon (6 g) salt
  • Herbs and spices, to taste

Braised Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • 1 cup (237 ml) water
  • Herbs and spices, to taste

Deep Fried Veggies

  • 1 to 2 pounds (454 to 907 g) mixed vegetables
  • 3 to 5 cups (711 ml to 1.2 L) oil
  • Herbs and spices, to taste

Steps

Steaming

  1. Wash and cut your vegetables. Steaming is among the best ways to cook vegetables while preserving as many vitamins and nutrients as possible. You can steam just about any vegetable, and all you need is a steamer or steamer basket that fits in a saucepan.
    • Wash your vegetables by rubbing them under clean water. Scrub tougher vegetables, like carrots, with a vegetable brush.
    • Cut off any stems, and peel vegetables with thick or inedible skins, such as onion.
    • Cut the vegetables into bite-sized pieces.
    • Some of the best vegetables to cook by steaming include carrots, broccoli, cauliflower, asparagus, green beans, spinach, Brussel sprouts, potatoes, kale, turnip, zucchini, and bok choy.[1]
  2. Add the water. If you're using a special steaming device, add enough water to reach the fill line on the steamer. If you're using a saucepan with a steamer basket, add about an inch (2.5 cm) of water to the bottom of a large saucepan.
    • If you don’t have a steamer basket, use a heat-proof colander instead.
  3. Add the vegetables. Place your vegetables into the steamer basket, and place the basket into the steamer or the saucepan. Put on the lid, as this will help keep the steam in.[2]
    • When you put the steamer basket into the saucepan, make sure the vegetables aren't touching the water directly. If they are, pour out some of the water.
  4. Heat the water and steam the vegetables. Heat your saucepan over medium heat or turn on your steamer. As the water boils, the steam will cook and soften the vegetables. Cooking time depends on personal preference and the type of vegetable. You can check if the vegetables are done by piercing them with a fork. If the fork goes in easily and without resistance, the vegetables are done.
    • For smaller or crunchier vegetables, cook for three to five minutes. This includes celery, greens, peas, and leeks.
    • For denser or softer vegetables, cook for 10 to 20 minutes. This includes Brussel sprouts, beans, broccoli, and potatoes.
    • For large and very dense vegetables, cook for 25 to 40 minutes. This includes artichokes and beets.
  5. Season before serving. When the vegetables are cooked to your liking, remove them from the steamer basket and transfer them to a bowl. Season with salt, pepper, fresh or dried herbs and spices, or fresh lemon juice, to taste. Popular herbs for vegetables include:
    • Thyme
    • Oregano
    • Rosemary
    • Tarragon
    • Lemongrass

Grilling

  1. Wash and cut your vegetables. Grilling is a great cooking method for lots of vegetables, and popular ones include onion, mushrooms, zucchini, eggplant, squash, asparagus, peppers, potatoes, tomatoes, and corn.
    • Wash and scrub your vegetables. Remove any stems, skins, or woody parts.
    • Asparagus, mushrooms, corn, and small peppers can be left whole.
    • Cut onions, zucchini, eggplant, and squash into 0.5-inch (1.25-cm) disks.
  2. Marinate the veggies. In a small bowl, whisk together the oil, lemon juice, herbs, and garlic. Place your vegetables into a sealable plastic bag or a glass bowl, and pour the marinade over the veggies.[3]
    • Stir to combine, or close the bag and shake the veggies around to coat them in the marinade.
    • Set aside and let the vegetables marinate for at least an hour.
  3. Heat the grill. When you're ready to cook your vegetables, heat your grill to medium. If you're using a charcoal grill, get the coals nice and hot, and then let them burn until you have a large base of embers.
    • Once the grill is preheated, you can cook the veggies.
  4. Place the vegetables on the grill. Larger vegetables can be laid out directly on the grill. Make sure to spread them out so they aren't overlapping, and let the excess marinade drip off before placing them on the grill. Smaller vegetables can go on the grill in a basket, on skewers, or wrapped in foil.[4]
    • Thinner and less dense vegetables will take about three to five minutes to cook. Larger and denser vegetables will take about eight to ten minutes. Use tongs or a metal spatula to flip the vegetables halfway through cooking.[5]
    • Root vegetables like potatoes and carrots should be cooked in foil to prevent them from burning on the outside and not cooking on the inside.
  5. Remove the veggies from the grill before serving. Using tongs or the spatula, remove the vegetables from the grill and place them on individual plates or a large serving platter.
    • Season the veggies with additional herbs and spices before serving if desired.

Other Cooking Methods

  1. Boil your veggies. Boiling vegetables is a quick and easy way to cook veggies, but it’s important to remember that boiling removes a lot of nutrients and vitamins from food. To preserve as many of those nutrients as possible, you should:
    • Boil vegetables at a simmer, rather than a full boil
    • Save the water you boil the veggies in and use it for other things, such as making rice or soups[6]
  2. Use the microwave. Microwaving vegetables is actually a great way to cook them and preserve a lot of the nutrients, because microwaving cooks food so quickly. To cook veggies in the microwave:
    • Rinse your veggies under running water and scrub tougher ones with a vegetable brush. Top and tail vegetables with stems or tips.
    • Cut the vegetables into bite-sized pieces, or one-inch (2.5-cm) cubes. Place the veggies into a microwave safe dish, such as a glass bowl.
    • Cover the bowl tightly with a lid or plastic wrap. Place the veggies on the rotating plate and microwave on high for between 4.5 minutes (for one pound of veggies) and 9 minutes (for two pounds).
    • Remove one corner of the lid or puncture a few holes in the plastic to allow steam to escape before serving.[7]
  3. Sauté or stir fry. Sautéing is a versatile cooking technique that you can use for lots of different ingredients, and you can make a stir fry using just about any combination of vegetables and proteins you like.
    • When you stir fry vegetables, you can use a wide variety of oils (such as peanut, sesame, or canola), and you can add fresh herbs, dried spices, or different sauces to change the look and taste of the dish.[8]
  4. Roast vegetables. After you clean your vegetables, place them in your bowl and drizzle them with olive oil and any desired seasoning like salt or onion or garlic powder. Lightly toss to mix. Place the vegetables in a single layer in your shallow baking dish. Cook in a 350 F (177 C) oven until the vegetables are tender. Roasting works best with whole vegetables or large chunks and thick slices.
  5. Braise Lettuce them. Braising is a cooking method that combines both steaming and boiling, so you end up with perfectly cooked food that hasn’t lost as many nutrients as it does when it’s boiled.
    • They key to braising is cooking with a lid on, so that the steam from the water cooks the vegetables instead of escaping into the air.
    • To add flavor when braising, you can add herbs, spices, citrus, or other flavors to the pan as well.[9]
  6. Season Southern Style Vegetables your vegetables. Deep frying food may not be the healthiest cooking method because of the amount of oil used, but deep fried veggies are still a wonderful treat from time to time.
    • If you don’t want to deep fry your veggies, only add enough oil to the pan to have a half-inch (1.25 cm) of oil in the pan. Make sure you flip the veggies at least once to cook both sides.

Video

Related Articles

  • Grill Mixed Vegetables

Sources and Citations

  1. ↑ http://www.healwithfood.org/chart/vegetable-steaming-times.php
  2. ↑ http://www.enjoy-how-to-cook.com/how-to-steam-vegetables.html
  3. ↑ https://www.youtube.com/watch?v=ktJZdZ8SVJ8
  4. ↑ https://www.youtube.com/watch?v=ktJZdZ8SVJ8
  5. ↑ http://www.addictedtogrilling.com/grilling-times/how-long-do-you-grill-vegetables
  6. ↑ http://www.fitday.com/fitness-articles/nutrition/these-fish-are-the-highest-and-lowest-in-mercury.html
  7. ↑ https://www.chefsteps.com/activities/quickest-easiest-way-to-cook-vegetables
  8. ↑ https://www.youtube.com/watch?v=u6557ULaHdg
  9. ↑ http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/kitchen_tips_techniques/how_to_cook_20_vegetables
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