COOKING VEGETABLES

Methods of Cooking Vegetables

As previously discussed, different vegetables need to be prepared and cooked differently, which
include the following cooking methods.

 Steaming - It is a cooking methods that makes use of steam, or the vapour arising from a heat
liquid.
The method of steaming vegetables are actually categorized according to the given equipment.
1. Steamer Basket Method – this
makes use of a steaming basket, or
any heat-resistant container with
holes at the bottom, over a pot.

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2. Steamer Method – a food steamer,

also called steam cooker, is a
kitchen tool used in cooking with
steam.

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3. Pan Method – In the absence of a
steamer or steamer basket, a pan
that can hold all vegetables to be
steamed can be used.

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 4. Microwave Method – vegetables
can be placed in a microwave safe
bowl with a small amount of water at
the bottom. The bowl is covered in
plastic wrap and put it in a
microwave.

 Boiling – is another easy and convenient

method of cooking vegetables. The
vegetables are added to pot of boiling water
with a small amount of salt and cooked until
the color is more vibrant.

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 Sautéing – is to cook food in a small amount of

oil or fat in a pan or pot over relatively high heat
while stirring often. This method of cooking is
also known as stir-frying.

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 Roasting – in this cooking method, the

vegetables are cooked slowly in the oven.
Roasting helps caramelize the vegetables, thus
bringing out their natural sweetness and
enhancing their flavors
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 Grilling – is a cooking method wherein dry heat

is applied from below or above the food cooked.

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 Braising – in this cooking technique, vegetables

are seared at a high temperature and allowed to
finish cooking in a small amount of liquid,
typically in a covered pot or pan.

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 Baking – makes use of dry heat to cook food.

Typically, an oven is used to bake food, but it
can also be done using hot coals, ashes, or
stones.

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 Blanching – to blanch means to cook vegetables by

briefly immersing them in boiling water and then
plunging them in iced water or rinsing them with cold
running water to stop cooking process.
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Cooking Time
The amount of time needed to cook vegetables depends on the type, quantity, quality, texture, and
size of the vegetables .In general, large quantities or big vegetables take a long time to cook, while
smaller quantities and small and/or young vegetables take only a short time.

It must always be remembered, though, that vegetables should not be over cooked. Exposing
vegetables to heat for a prolonged period destroys the vitamins and minerals they contain. In order to
preserve their nutrient content, it is advised that vegetables be slightly undercooked. Not only will
vegetables retain nutrients, they will also look and taste better.

Vegetable Cuts
The following are the traditional cuts of vegetables used in the hospitality trade.
1. Brunoise
2. Macedoine
3. Jardinière
4. Paysanne
5. Julienne
6. Chiffonade
7. Mirepoix
8. Matignon

Sauces for Vegetables

In cookery, sauces are defined as a wide range of flavourful liquids that are served as part of a dish
or meal. It is used as a main ingredients or as a condiment. As a condiment, it may be added to a dish just
before serving or served at the table during the meal. Adding a sauce can transform a dish by adding flavor,
moisture and richness, and enhancing visual appeal.

Structure of a Sauce
Generally, sauces are made of three different types of ingredients, these are:
1. Liquid – it is a sauce first layer of flavor. It is also served as the body or main component
of the sauce.
2. Thickening Agent – it makes a sauce more viscous, therefore helping it to stick to food.
3. Additional Flavorings and Seasonings – these serve as the second layer of flavor of
sauce.

Classification of Sauces
Sauces can be served at different temperatures, and can be classified as cold or warm.
1. Cold Sauces – are those that are commonly prepared and served cold, though there are some that
are cooked and allowed to cool before serving.
Two basic types of cold sauces;
a) Oil Sauces – may be served as a dressing for salads, either lightly drizzled over or tossed
with the vegetables.
b) Compound Butter Sauces – made by mixing different herbs, spices, and other flavouring
into whipped butter, which may then be shape into a log and refrigerated.
 2. Warm Sauces – are those that are prepared and served hot or lukewarm. These include the five
mother sauces of French cuisine.
a) Béchamel – also known as white sauce. It is a milk-based sauce that is thickened with
roux.
b) Espagnole – also known as brown sauce. It has a brown (beef or veal) stock base that is
thickened with brown roux and flavored with aromatic vegetables, herbs, or tomato
paste.
c) Tomato Sauce – also known as red sauce. This is a tomato-based sauce that is usually
served as part of a dish rather than as a condiment.
d) Veloute – it is made with fish or chicken stock. It is thickened with a white roux or liaison.
e) Hollandaise – a rich creamy sauce made by emulsifying egg yolk and liquid butter. It is
usually flavored with lemon juice or vinegar, salt, and white or cayenne pepper.

Accompaniments for Vegetables

Accompaniments, on the other hand, are food items that are served with other dish to improve or
enhance the flavor and appearance of the latter. These are also served to counteract the richness or texture
of a particular dish.
The following are some accompaniments that go with vegetable dishes.
1. Breads
2. Dips and Dressing

CONSIDERATIONS IN CHOOSING AND PREPARING VEGETABLES

Vegetables can be eaten raw or cooked. Whichever way that one chooses to eat them, it is of great
importance to make sure that they are fresh, clean, and prepared in a manner that preserves as much
of the many different nutrients they contain. In order to guarantee this, there are several considerations
to take into account when cooking vegetables.

CONSIDERATION IN SELECTING VEGETABLES

It is important to know what to look for in vegetables that are to be cooked. These factors will serve
as the basis in choosing vegetables. Generally, choice is based on the physical attributes of
vegetables, including size, shape, color, and signs of damage or defects, as well as several other
factors.

Quality

1. Color
A vegetable should have a deep, clear, and intense color. Ripeness or maturity can be
also determined by just the color of vegetable.
2. Size
Generally, vegetable of medium or average size are of better quality than ones that are
small or large. The smallness or largeness of the vegetables is often sign of poor quality
and are thus not suitable to be cooked and consume.
3. Shape
 A vegetable’s shape must be true to the shape of the variety. For example, a carrot with a
round shape deviates too much from the standard horn-like shape of carrot cultivars, and
the irregular shape may be indicative of issues in quality.
4. Stage of Development or Maturity
A vegetable should be at the prime of edibility, or fitness to be eaten. The ripeness or
maturity of a vegetable can be determine through its color, aroma, and firmness, as well
as some features of its leaves.

Condition

The freshness, cleanliness, and manner in which a vegetable is trimmed should also be examined.
No part of fresh vegetable should show signs of withering and shivering. The vegetable should also be
free from dirt and debris, especially those that grow beneath the soil. Finally, see that the vegetable is
neatly and properly trimmed.

Freedom from Injury

A vegetable should be free from damage or injury, including those that may have been caused by
insects, diseases, weather and handling.

Seasonality

Vegetables taste best when they are eaten in season. Before purchasing vegetables, make a quick
research on which ones are available in the present time. Generally, those that are in season are at
their freshest and thus are of the best quality.

Variety

In general, vegetables are grouped according to the part of the plants eaten

Root Vegetables - are defined as freshly enlarged

roots plants that are used as vegetables. While any
vegetables that grows underground is considered as
root vegetables, true root vegetables include only
tuberous and taproot vegetable.
a. Tuberous roots – include potato, sweet
potato, yam, ginger, and cassava. The
primary nutrients supplied by tuberous root
vegetables is carbohydrates. Other
nutrients include vitamin C, iron, folic acid,
and dietary fiber.
b. Taproots – include carrot, celeriac, radish,
beet and turnip. Taproot vegetables are
rich sources of vitamin C, vitamin B, beta-
carotene, phosphorus, folate, and
magnesium, among other vitamins and canadianliving.com
minerals needed by the body.
Leaf Vegetables – are plants that are cultivated for
their edible leaves. Most leaf vegetables come from
herbaceous plants, like lettuce, cabbage, and
spinach.

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Stem Vegetables – The main part of these
vegetable is the stalk, which is edible, and contain
various nutrients. Asparagus, celery, and rhubarb
are some common example of stem vegetable.

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Inflorescence Vegetables – are flowers that are
used as vegetables. These also include flower buds
and stems and leaves. Banana blossoms, squash
flowers, and artichokes are some fine examples of
flowers eaten vegetables, both raw and cooked.

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 Fruit Vegetables – some fruits – which botanically
speaking are defined as the seed-bearing structure
of a plant – are commonly used as vegetables,
eaten on their own or prepared as part of or
accompaniment to a dish. The best example of fruit
vegetable is tomato. Other examples are bell
pepper, eggplant, squash, cucumber, and papaya
(unripe).

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Pod Vegetables – a type of fruit vegetable, a pod
vegetable edible plant structure that contains
seeds. Such vegetables include snow peas, snap
peas, winged beans, string beans, and okra.

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Bulb Vegetables – These include aromatic
vegetables used to add flavor to dishes, including
those made with other vegetable types. They are
usually globe-shaped structures that grow
underground, and have leaves that grow above
ground. Garlic, onion, shallot, fennel are common
examples of bulb vegetables that are used
extensively for cooking.

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MARKET FORMS OF VEGETABLE

1. Fresh – Fresh vegetables are vegetables that have undergone little or no processing from
the time they were harvested to the time they were marketed or sold.
2. Frozen – are commercially packed in a plastic bags or cardboard boxes. Typically,
vegetables are frozen within hours of harvest, but they undergo several steps that ensure
their quality before the actual freezing process.
 3. Dried – Drying or dehydrating preserves vegetables and prolongs their shelf life.
Removing water from vegetables inhibits the growth of bacteria, yeast, and molds that can
otherwise promote spoilage and rot in vegetables.
4. Canned – Like freezing, canning is best method of food p[reservation. It helps make
vegetable last longer. Also, like the other two methods, canning makes cooking with
vegetable easier and more convenient, as using canned vegetables instead of fresh ones
eliminates several steps in food preparation.

STORING VEGETABLES
Does your refrigerator have crisper drawers? Most do, and some of them even allow you to adjust the
humidity, generally by opening (less humidity) and closing (more humidity) small air vents on the drawers.
And while the low humidity setting is best for some fruits, when it comes to veggies you should opt for high
humidity (in other words, close the vents). The temperature in your fridge should be between 33 and 40 F.
1. Asparagus has a fairly short shelf life, even when refrigerated. You'll know when your
asparagus is starting to go when the tips of the stalks start to look dry and withered.
Asparagus will keep for 2 to 3 days in the crisper but see below for a way to extend this
significantly.
2. Eggplant, celery, peppers, peas, artichokes, zucchini and cucumber will last up to a week
in the fridge.
3. Summer squash, yellow squash, and green beans 3 to 5 days.
4. Broccoli will last between 3 to 5 days.
5. Brussels sprouts will last between 3 to 5 days.
6. Cauliflower will last 1 week.
7. Carrots, parsnips, turnips, beets, and radishes can be stored in a plastic produce bag and
will last 2 weeks.
8. The same goes for lettuce and other leafy greens, which will last from 3 days up to a week
depending on how delicate the leaves are.
9. Mushrooms will last 3 to 5 days and should be refrigerated in a paper bag.
10. Ears of corn should be stored in their husks; they will last between 1 to 2 days.3

PREPARING VEGETABLES FOR COOKING

1. Wash vegetable thoroughly to get rid of any chemicals and dirt.
2. Most vegetables have parts that are all edible and rich in nutrients. Make sure to know
which parts of vegetable can be eaten so as to avoid throwing away these parts.
3. Different vegetables are cut in different ways.
4. Always choose fresh, ripe vegetables that are in season, as these contains the most
nutrients.
5. Store vegetables in a cool, dry place to decrease nutrient loss. Vegetables can be kept in
airtight containers in the refrigerator.
6. When using frozen vegetables. Make sure to thaw them properly.

SAFETY AND HYGIENE PRACTICES IN THE KITCHEN

1. Clean and sanitize all surfaces, especially those come in contact with food.
2. Always wash the hands, including the palms, back of the hands, and in between fingers.
3. Use separate tools and utensils, like knives and cutting boards, for raw and cooked foods.
4. Cover any wound with waterproof and highly visible dressings.
5. Wear clean protective clothing and equipment to protect against biological hazards, like
microorganism, that can contaminate food and cause food poisoning.
6. Defrost and thaw food properly and thoroughly before cooking.
7. Reheat food at a temperature above 82 degrees Celsius (180 degree Fahrenheit) for at
least 2 minutes.
8. Avoid reheating food while in plastic containers.
9. When reheating in microwave oven, cover the food.
10. Avoid putting hot food in the refrigerator.
11. To reduce the risk of bacterial growth in the food, keep food piping hot, or above 63
degrees Celsius or cold below 8 degree Celsius.
12. Always cover food to prevent contamination.
13. In the refrigerator, store raw food below cooked food to prevent any liquid from dripping
onto cooked food.