Cooking Vegetables

Group 1
 Table of Contents
Part 1:
● How Cooking Affects Vegetables
● 12 Factors and Causes of Nutrient Loss
● General Rules of Vegetable Cookery
Part 2:
● Dry Heat Cooking Methods
1. Broiling and Grilling
2. Roasting and Baking
3. Sauteing
4. Pan-Frying
5. Deep-Frying
● Moist Heat Cooking Methods
1. Blanching and Parboiling
2. Boiling
3. Refreshing
4. Steaming
5. Microwaving
6. Pureeing
Part 1
 How Cooking Affects Vegetables

1. Nutrients
-Heat sometimes destroys the nutrients of vegetables by dissolving it in the
cooking
water.
2. Texture
- Heat softens the cellulose or fiber in cell walls of vegetables, making them tender.
Use a small amount of water in cooking vegetables to make it tender and crisp.
3. Color
- Properly cooked vegetables are colorful. Overcooked green vegetables may look
unpleasant.
4. Flavor
- Cooking releases flavors, making vegetables tastier and crispier. Overcooked
vegetables become bland with the unpleasant flavor.
 Six Factors and other causes

1. High Temperature
2. Long Cooking
3. Leaching (Dissolving Out)
4. Alkalis
5. Plant Enzymes (Which are active at warm temperature but
destroyed by high heat
6. Oxygen
Other Causes of Nutrient Losses
7. Pressure steaming and high temperature destroy some vitamins.
8. Braising
9. Baking and Extended Cooking at high temperature
10.Boiling may break up delicate vegetables and increase loss
through blanching
11.Cutting vegetables into small pieces creates more exposed
surfaces that drain the vegetable’s nutrients.
12.Steaming allows draining out of nutrients from the vegetables
 General Rules of Cookery

● Cook vegetables in small quantities . If the vegetables must be

cooked ahead, undercooked slightly and chill immediately. Reheat at
service time.
● Do not use baking soda with green vegetables.
● Cut vegetables uniformly for even cooking.
● Use salted boiling water with green vegetables. For roots and tubers
vegetables, use cold, salted water for more even cooking.
● Use uncovered pot with green vegetables and strong-flavored
vegetables when cooking. Cover the pot when cooking yellow,
orange, and red vegetables.
● Cook red and white vegetables in a slightly acid (not strongly acid)
liquid. Cook green vegetables in a neutral liquid.
● Use as little water as possible, except with strong flavored
vegetables.
● Cook Vegetables in as briskly as possible to soften fibers and retain
nutrients, color, and flavor.
● Drain vegetables, but save the cooking water because it contains nutrients
and flavor. Use the water in soups, sauces, and gravies.
● Season vegetables before serving. Use salt and high fat sauces and butter
sparingly
Green Vegetables
-Precise cooking will maintain the bright green color of the
vegetables. Overcooking turns them into a dull olive green
or even gives them a yellow look.

Orange and Yellow Vegetables

-The orange and yellow color of the vegetables is more
stable than green. Avoid overcooking these vegetables
because they begin to have a mushy appearance and
texture.
Part 2
 Dry Heat Cooking Methods

1. Broiling and Grilling

-Broiling and grilling use high heat for quick cooking of vegetables.
This method of cooking retains its nutritional content and natural flavors.
2. Roasting and Baking
-Roasting or baking brings out the natural sweetness of many
vegetables while maintaining their nutritional content. The procedures
are practically the same as those for roasting meats.
3. Sautéing
-Sautéed vegetables should be brightly colored and slightly crisp
with slight moisture loss.
4. Pan-Frying
-Pan-frying is not commonly done for cooking vegetables.
5. Deep-Frying
-Deep-frying is a common method of preparing vegetables such
as potatoes, squashes, and mushrooms. They can be served as an hors
d'oeuvre, appetizers, or accompaniments to the main dish.
 Moist Heat Cooking Methods

1. Blanching and Parboiling

- Blanching is the partial cooking of food for a short time,
usually only a few seconds, in a large amount of boiling water.
- For softening vegetables, parboiling is used to
shorten the cooking time. Parboiling is commonly used for preparing
root vegetables, cauliflower, broccoli, and winter squashes.
2. Boiling
-Most vegetables are cooked by boiling. Boiled vegetables can be
eaten as they are prepared by quickly sautéing, puréeing, or mashing
with other ingredients.
3. Refreshing
-This process is known as refreshing or
shocking the vegetables. Once the vegetables are cold, they are
removed from the ice water.
4. Steaming
-You can steam vegetables in a convection steamer or put them in
basket or rack and hang them in a wok or saucepan over boiling liquid.
 Other Moist Heat Cooking Methods

5. Microwaving
-Fresh vegetables retain their flavors and crisp texture when cooked
over a microwave. Microwave cooking is done without any additional
liquid, thus preserving the nutrients
6. Puréeing
-Puréeing is a technique often used with vegetables. Cooked
ingredient vegetable purées can be served as is. They can also be used as an
for another dish such as pumpkin pie, mashed potatoes, or vegetable soufflés.
Thank You!