Cooking vegetables may sound like a simple craft. Just heat a pot with water, toss
the vegetables in, wait a few minutes and that’s it – the vegetables are cooked!
But actually, it’s not that simple …
If you do not cook the vegetables properly, they lose their texture and color,
absorb odd aftertastes and become a nutritionally worthless product.
What to do?
Learn the basics of proper vegetable cooking.
The key in vegetable cooking is – maximum temperature in minimum time. The
longer the vegetables are cooked in water, the more they will lose flavor, color,
and nutritional value.
First step - preparing the vegetables
No matter what vegetables you use, there are some things you need to do before you cook them:
Buy vegetables as fresh as possible – the aim is to use the fresh vegetables close to when you buy them, but if you are required to store them – pay attention to both methods:
Refrigerator storage – Do not wash vegetables before refrigerating. Rinsing will remove the protective layer and speed up the decaying process. Freezer storage – it is recommended to wash the vegetables before freezing, otherwise, the dirt particles will stick to the frozen vegetable.
Not all vegetables need to be kept refrigerated – for example, tomatoes, onions, potatoes, garlic, and sweet potatoes in raw condition, can be kept at room temperature, it is recommended to put them in the refrigerator after cutting or preparing.
Special emphasis on carrot cutting – carrots are tastier when they are young. In addition, the sweetness of the carrot is at the core so when cooking, it is better to cut it into a circle than into strips.
Rinse the vegetables – Rinse the vegetables under running water gently and thoroughly.
Make sure to cut evenly – the smaller the chunks, the faster they cook, which means they lose fewer nutrients during cooking, however, small chunks make it harder for the vegetable to stay crispy. The ideal is to cut the vegetables to a medium-size and keep a unified size so that all the vegetables are cooked evenly. Otherwise, small-cut vegetables will cook faster and lose their quality until the rest of the vegetables have finished cooking.
Cut the vegetables shortly before cooking – so they will stay fresh. If you cut them in advance, keep them in a bowl of water.
Please note that a high percentage of minerals and vitamins are found just below the peel – this is why, for example, baked or boiled potatoes (with the peel) are more nutritious than peeled or grated potatoes. If there is no choice and peeling is necessary, be sure to peel a thin layer.
Second step - boiling the water
Remember, the goal is to cook the vegetables as fast as possible; The less time they spend in the water, the more their nutrients and taste will be preserved. No matter what kind of vegetables you cook, make sure to boil the water before you put the vegetables in the pot:
Do not start cooking green vegetables in cold water – staying at a high temperature for a long time can cause the vegetables to lose crispiness and color. This is because chlorophyll, the pigment that gives green vegetables their color, is sensitive to heat. This is why green vegetables should get in and out of boiling water as quickly as possible.
When cooking green vegetables, it is very important to use a large amount of water (and not just an amount that covers the height of the vegetables). Thus, the water temperature will not cool significantly with the introduction of vegetables, and cooking will be fast.
Salt the water after boiling it – the first reason is that salt raises the boiling point of the water and keeps it warm before adding the vegetables, which will help to cook it faster. The second reason is to enrich the flavors of the vegetables. The recommended amount is half a teaspoon per liter of water.
Note that you should boil the water before adding the salt. If you add the salt when the water is cold or while it is heating up, the salt may accumulate at the bottom and not dissolve.
After boiling the water and adding the salt, it is time to put in the vegetables.
Third step - cooking the vegetables
Do not overcook the vegetables – it is better to check often during cooking than to risk overcooking which will make the vegetables soft, tired, and tasteless. To know if the vegetables are ready, stab a knife – if the knife slides out as easily as it is stabbed, the vegetables are ready, in certain vegetables, such as carrots, for example, there may be a slight resistance of the knife to get an al dente texture. Special emphasis on broccoli and cauliflower cooking – be careful not to overcook, as this will cause the vegetables to smell bad and rag-like.
If you want to freeze broccoli or cauliflower, it is recommended to cook them lightly first so that they do not lose their color and crispiness in the freezer.
Serve the cooked vegetables immediately after cooking when still hot – if it is not served immediately, it can be transferred directly from the hot water to ice water for a few seconds to stop the cooking process. To reheat when serving, dip the vegetables in boiling water for a few seconds
A little Tip
Do not throw away vegetable’s cooking water – It contains dietary fibers, minerals, vitamins, and of course great taste. It can be used for soups, stews, or for gravy.
I’m sure you will now be able to get the most out of your cooked vegetables Good Luck!
Chef Patrick
