How to Cook Vegetables

Despite the numerous benefits, vegetables often occupy a minimal portion of the daily diet, likely due to cooking methods and taste preferences. Here are several methods to cook vegetables that retain their nutrients and enhance their flavor.

Stir-Frying Vegetables

Stir-frying is a quick method that involves cooking vegetables in a small amount of oil over high heat. This technique preserves the vitamins, minerals, flavor, and color of the vegetables. It is suitable for vegetables like asparagus, artichokes, peas, bell peppers, onions, and mushrooms. Cut the vegetables into small pieces and stir frequently to ensure even cooking. Use sesame or olive oil for added flavor.

Boiling Vegetables

Boiling is one of the simplest ways to cook vegetables. To preserve nutrients, use the minimum amount of water. Wait until the water reaches a rolling boil before adding vegetables like broccoli and green beans, and cook briefly. For softer vegetables, add them before the water boils and reduce the heat. This method is ideal for tough vegetables like chickpeas, green beans, potatoes, turnips, and other root vegetables.

Tip: Adding a pinch of salt to the boiling water enhances the flavor but do not overuse salt, as it can increase blood pressure.

Roasting Vegetables

Roasting vegetables like onions, squash, and asparagus in the oven is easy. Cut the vegetables, place them on a baking sheet, and drizzle with vegetable oil. The high oven temperature caramelizes the natural sugars, giving the vegetables a sweet flavor. Roasting also preserves their vitamins and minerals.

Tip: Roast meat or chicken alongside the vegetables for a complete meal. Add spices and garlic for extra flavor.

Grilling Vegetables

Grilling is a great way to cook vegetables, especially in warm weather. It preserves nutrients and enhances flavor, similar to roasting. Vegetables like corn, bell peppers, zucchini, onions, and potatoes grill well.

Tip: During colder months, grill vegetables over a stove flame using skewers or a grilling rack.

Steaming Vegetables

Steaming is one of the healthiest cooking methods as it does not require submerging vegetables in water, preserving most of their vitamins. Steaming is ideal for vegetables like broccoli, carrots, cauliflower, green beans, spinach, and similar vegetables.

Tip: Add cinnamon, lemon zest, or ginger to the boiling water for added flavor.

Cooking Times for Vegetables

Cooking times vary based on the thickness and water content of the vegetables. Here are approximate times for small pieces (2-3 cm) at 205-220°C:

• Asparagus: 20 minutes

• Bell peppers: 20 minutes

• Butternut squash: 25 minutes (halved)

• Cabbage: 30 minutes for 2-3 cm pieces

• Carrots: 30 minutes (3 cm pieces)

• Cauliflower: 25 minutes

• Green beans: 20 minutes

• Corn: 40 minutes

• Kale: 15 minutes

• Onions: 35 minutes

• Potatoes: 45 minutes

• Sweet potatoes: 30 minutes

• Tomatoes: 15 minutes (cherry or grape)

• Yellow squash: 20 minutes

• Zucchini: 20 minutes

• Beets: 30 minutes

• Eggplant: 25 minutes

• Radishes: 10 minutes