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Vegetables have many health benefits but are frequently the most underappreciated item on one’s plate. Often, unappealing or tasteless vegetables are the result of not knowing the best ways to cook them. Not only does poor cooking technique make vegetables unappealing in both taste and appearance, but it can also reduce their nutritional value. Fortunately, there are several cooking methods that, when done properly, can help create vegetable dishes that are both nutritious and flavorful.

Steaming

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Steaming is a simple cooking method that softens vegetables for ease of consumption and allows them to keep vital nutrients that are often lost during other cooking methods. With some vegetables, such as carrots, kale, or broccoli, steaming may even boost certain nutrients. Visually, steaming can also make some vegetables brighter and more appealing.

A medium-sized pot and a metal or bamboo steamer basket are the only things necessary for steaming vegetables on the stove. To cook vegetables using steam:

  • Add a half-inch of water to the pot.
  • Put the basket on the pot, above the water.
  • Bring the water to a boil.
  • Place the vegetables inside the steamer basket and cover it.
  • Allow the vegetables to steam for approximately 5 to 10 minutes before removing them from the steamer basket.

With a little improvisation, it’s possible to steam-cook vegetables without a basket or in the microwave. When steaming in the microwave, put the vegetables in a microwave-safe bowl with 1 tablespoon of water. Cover the bowl and microwave for 1 to 2 minutes at a time.

Grilling

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Grilling is a flavorful way to prepare vegetables such as eggplant, bell peppers, squash, onion, and mushrooms. To grill vegetables:

  • Clean, cut, and seed vegetables to prepare them for the grill.
  • Heat the grill to medium-high.
  • Brush or drizzle the vegetables with olive oil before seasoning them with a pinch of salt and your herbs and spices of choice.
  • Place the vegetables in a single layer.
  • Grill on one side for 3 to 4 minutes before flipping and cooking on the other side for another 3 to 4 minutes or until they are tender.

When grilling vegetables, one can use direct or indirect heat. For direct-heat grilling, place the vegetables on a section of the grate that receives medium to high heat. When grilling with indirect heat, place the vegetables in an area with lower heat. Certain vegetables, such as winter squash and potatoes, are best when precooked prior to grilling.

Roasting

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Roasting is a tasty way to cook root, cruciferous, and other vegetables, such as asparagus and zucchini. To successfully roast vegetables:

  • Set the oven to a temperature between 375 and 400 degrees and let it preheat.
  • Line a roasting pan with a silicone mat or parchment paper.
  • Rinse, peel, and evenly slice the vegetables.
  • Group like vegetables together and arrange them in the pan.
  • Drizzle the vegetables with oil and coat them thoroughly.
  • Add a pinch of salt and desired seasonings.
  • Bake the vegetables in the oven until they are tender. Depending on the type of vegetable, this can take between 20 and 40 minutes.

For oil-free vegetables, substitute water or other liquids, such as wine, lemon juice, or balsamic vinegar, for the oil.

Pickling

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Pickling is a method of preserving fresh vegetables in a vinegar brine. While pickling often makes people think of cucumbers, a wide range of vegetables, particularly those that are firm, can be pickled. There are several pickling methods that vary in complexity and time. Quick pickling is a basic method that’s simple to do. To quick-pickle vegetables:

  • Start by cleaning several canning jars thoroughly.
  • Cut clean vegetables and pack them into the canning jars along with herbs and other flavorings.
  • Create a brine of vinegar, water, and salt and bring it to a boil to dissolve the salt. Adding sugar is an option, but it will need to dissolve along with the salt.
  • Allow the brine to cool slightly.
  • Pour the brine into the jars with the vegetables, stopping a half-inch from the top.
  • Ensure there are no air bubbles before putting on the lid. Make sure the lid is tight.
  • Allow the jars to sit at room temperature until the brine has cooled.
  • Move the jars to the refrigerator and keep them there for no less than 48 hours.

Quick-pickled vegetables will need to be stored in the refrigerator and will last about two months.

Boiling

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Boiling is a quick way to cook vegetables in water. When cooking vegetables using this method, it’s important to not overcook them. The basic steps for boiling vegetables are to:

  • Put a saucepan of water on the stove.
  • Add salt to the water and bring it to a boil.
  • Put the properly prepared vegetables in the saucepan. The type of vegetable will determine whether to cover the pan.
  • Once the water boils again, reduce the temperature and cook the vegetables until they are tender.

To avoid overcooking the vegetables, only boil them for a few minutes. Besides being tender, they should also be bright, not dull or mushy.

Sautéing

prepare-vegetables-Saute

Sautéing is an excellent method of cooking vegetables using a pan, such as a skillet or even a wok. To sauté:

  • Rinse and slice the vegetables so that they are in bite-size pieces and equal in size.
  • Heat the pan over medium heat.
  • Add oil or butter to the skillet once it has heated.
  • Add the vegetables, stirring frequently until they are tender but still crisp
  • Use salt, pepper, and spices to season the vegetables.

If desired, add aromatics, such as garlic or onion, to the oil after it has heated and before adding the vegetables. For a healthier version, skip the oil and use water or broth instead.