TECHNIQUES FOR

VEGETABLE COOKERY
BY: JOCEL ANN DE LA CRUZ

TLE - COOKERY
COOKING VEGETABLES
Cooking activates flavor molecules and provides
important textural changes to vegetables
Use optimal cooking methods and techniques to
preserve color, flavor, texture and nutrients
Overcooking can create bitter or unpleasant
flavors to develop in vegetables from the cabbage
family; avoid overcooking
Vegetables in the onion family mellow and
sweeten when cooked
BOILING

Boiling is fast and easy to control. The secret is to use as

little water as possible and avoid overcooking so all the
vitamins and flavour are retained. For vegetables such as
broccoli, cut into equal-sized pieces. Add to a pan of
boiling water, quickly bring back to the boil, cover, then
simmer until the vegetables are just tender. To evenly cook
potatoes and other starchy roots, such as parsnips and
carrots, place in cold water and boil them gently to allow
the heat to diffuse through the vegetables.
MARINATING
Once you start to get more comfortable in the kitchen, you can create marinades for
vegetables! Brushing or soaking vegetables in a mixture of olive oil, spices, herbs and
other flavorings before cooking them can increase their flavor and tenderness once
they are cooked. Marinated vegetables can be sautéed, roasted, or grilled.

Mix ¼ cup extra virgin
01 olive oil with 2 cloves of 02
minced garlic and a
couple teaspoons of your
favorite seasonings.
Add this mixture to a You can also brush
plastic bag or container 03 marinades on
and let your veggies vegetables right before
soak in it cooking.
STIR-FRYING

Stir-frying uses very little oil and cooks vegetables

quickly, so they keep their texture and taste. Cut the
vegetables into small, even-sized pieces, add a little oil
to a preheated wok or frying pan and heat until just
smoking. Start with the vegetables that need the
longest cooking and keep stirring as they cook. Don't
overfill the pan, as they will steam rather than fry - cook
in batches instead. If you are adding a sauce, do so at
the very end, then toss to coat and serve immediately.
 Preheat the oven to a
01 temperature between
350 to 400 degrees F.

Chop veggies of choice,

drizzle with olive oil,
02 seasonings, and salt and
pepper.

ROASTING
If you’re new to roasting veggies, you have no idea what Pop in the oven and
you’re missing! Roasting completely transforms the
flavors and textures of raw vegetables. Many people find
03 bake for 20 to 40
minutes, or until tender.
that the veggies they absolutely hate to eat raw are some
of their favorite ones to eat roasted.
STEAMING
Steaming vegetables is the best way of retaining flavour, colour and vital
nutrients. Just be careful not to overcook them as this will make them limp and
tasteless. There are two ways to steam vegetables: either place them loosely in
a steamer and cover, or to steam them in their own juices, wrap in baking
parchment or foil then cook in the oven at 180°C, gas mark 4 for 20 minutes
until tender. This last technique is ideal for delicate produce, such as asparagus
and baby vegetables.
A vegetable garden doesn't
just feed your BODY.

It also feeds your

SOUL.