How to cook vegetables perfectly

The art of cooking vegetables is to retain maximum nutrients and to produce a pleasing taste and texture. Here are the common methods of cooking all sorts of vegetables.

Before cooking, vegetables need to be prepared by washing, peeling, slicing or shelling to clean them and remove tough or inedible parts.

• All offcuts can be kept for composting, and many are suitable for making stocks and soups.
• Cut vegetables into even-sized pieces before cooking.
• Many vegetables are best cooked al dente; the exceptions are potatoes and root vegetables, such as parsnips and rutabagas, which should be tender but firm.
• Test that vegetables are cooked through by pricking them with the point of a sharp knife or a skewer.
• Never overcook green vegetables — not only do they go mushy but brassicas, such as cabbage and Brussels sprouts, take on an unpleasant, sulphurous taste.

Boiling

Leafy vegetables, beans and peas:

1. Use a minimum amount of water with two millilitres (half a teaspoon) of salt added per 300 millilitres (1 1/4 cups) so that vegetables part steam.
2. Plunge into boiling water, cover and simmer for about five minutes.
3. Drain well.

Root vegetables:

1. Add just enough cold salted water to cover,
2. Bring to the boil then simmer for 10 to 20 minutes.

Steaming

Good for almost any vegetable.

1. Put vegetables into a steamer with a tightly fitting lid over a little rapidly boiling water.
2. Allow three to five minutes longer cooking time than for boiling.
3. Add salt before or after cooking, as desired.

Shallow frying

Good for soft-fleshed vegetables, such as mushrooms, eggplant and tomatoes, and for zucchini, peppers and celery.

1. Use olive or other vegetable oil, with a little butter added if desired, heated in a wide, heavy-bottomed pan.

Note: Root vegetables, whole string beans and thick-stemmed vegetables such as broccoli are best parboiled (partly cooked by boiling) before being shallow fried.

Deep frying

Best for potatoes, onions, zucchini, peppers and eggplant.

1. Coat vegetables in batter or egg and bread crumbs, and immerse in hot vegetable oil.
2. Fat should be at 190°C (375°F), or so hot that a cube of day-old bread browns in one minute.

Grilling

Best for eggplant, zucchini, mushrooms, asparagus and tomatoes.

1. Brush with a little oil and cook under a hot grill, turning once if necessary.

Braising

Best for celery, leeks, lettuce, chicory, onions, carrots and celeriac.

1. Blanch vegetables for two to three minutes in boiling water, drain and cover with stock.
2. Cover with a tightly fitting lid and cook in the oven at 180°C (350°F) or on the stovetop.

Baking

Best for potatoes, whole winter squash including pumpkins, as well as peppers or tomatoes.

1. Prick potatoes before baking to prevent them from exploding.
2. Brush with a little oil.
3. Oven-cook uncovered. Individual vegetables may be foil-wrapped and/or stuffed.

Roasting

Good for a wide range of vegetables, including root vegetables, onions, garlic, peppers, winter squash and zucchini.

1. Cook vegetables in the oven in hot fat, either alone or around a joint of meat.

Note: Potatoes are best parboiled before roasting.

Following these simple tips will help you cook your vegetables perfectly to match your protein and add the perfect accompaniment to your meal.

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