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Cooking vegetables

When it comes to a healthy diet, the vegetables should never be missing. Fresh or frozen, vegetables are always delicious and quick to prepare in all seasons. With the many types of vegetables, there is definitely something for every taste.

fresh vegetables

Vegetables are steamed, which is the only way to retain important nutrients. (Photo by: © Johanna Mühlbauer / fotolia.com)

Fresh vegetables should be crisp, delicious and, above all, rich in vitamins. This applies to both raw and prepared dishes. It is important to preserve the nutrients from carrots, kohlrabi and Co. when cooking.

Vegetables can be prepared in different ways.

Why is vegetables so important?

First of all, vegetables are rich in vitamins and phytochemicals and have very few calories. Therefore, it is also ideal for losing weight.

If vegetables are improperly prepared, the valuable nutrients may be lost.

What preparation methods are there?

Vegetables can be prepared in the following ways:

1. Blanch

When blanching, the vegetables retain their color and the most important vitamins. First, it is dipped in boiling water and then poured into ice water to stop the cooking process. Varieties that have a short cooking time are suitable for this, such as:

  • Spinach leaves
  • sugar snap
  • Carrots
  • celery
  • and many more.

2. Steam

Vegetables were gently steamed in ancient China. Today there are modern steam cookers.

Vegetables were gently steamed in ancient China. Today there are modern steam cookers. (Photo by: Stripped_Pixel / Depositphotos)

Steaming is the most gentle method of preparation . The vegetables are cooked in a pot with a sieve insert or in a special steamer in very hot steam. The following varieties are suitable for this:

  • broccoli
  • cauliflower
  • and many more.

Here we have put together the best steamer recipes for you.

Tip: An additional aroma can be provided by adding fresh herbs and spices to the water.

Info: The cooking time naturally depends on the type of vegetable. Potatoes need around 25-30 minutes, cauliflower around 15 minutes and broccoli, carrots or peas only around 10 minutes.

3. Steam

To steam vegetables, about 3-5 tablespoons of water, clear (vegetable) soup or oil are heated together with the (usually finely chopped vegetables). It is important that a pot is used that has a closing lid. Low to medium heat is sufficient.

Vegetables that can be steamed are:

  • Kohlrabi
  • Carrots
  • Peas
  • Salsify
  • Leek / leek
  • zucchini
  • tomatoes
  • and many more.

Here too, the duration of steaming depends on the particular vegetable. It is best to simply taste and steam until the desired consistency is achieved.

Info: The difference between steaming and steaming is that when steaming the vegetables cook in their own juice and when steaming the vegetables are heated by steam.

4. Grilling

Grilled vegetables are the perfect side dish for hearty meat dishes, especially in summer.

Grilled vegetables are the perfect side dish for hearty meat dishes, especially in summer. (Photo by: lisovskaya / Depositphotos)

Grilled vegetables should not be missing on any barbecue evening. If it is coated with oil, herbs and spices, it can be easily prepared in an aluminum dish. The following types of vegetables are suitable for this:

  • Melanzani
  • zucchini
  • paprika
  • Corn
  • Carrots
  • pumpkin
  • leek
  • and many more.

5. Cooking

Vegetables are still cooked very often. However, this is not the ideal method because the hot water will cause the bite and many water-soluble vitamins and minerals to be lost. For example, the following are suitable for cooking:

  • Potatoes
  • Carrots
  • cauliflower
  • and many more.

6. Braise

Braising is a mix of roast and steam, so to speak . The finely chopped vegetables are fried in oil or butter, then quenched with water, soup or wine and then braised with the lid closed.

Mies very aromatic vegetables can be stewed:

  • Carrots
  • fennel
  • celery
  • paprika
  • Peas
  • and many more.

What is the best way to preserve the nutrients?

Vegetables are not only healthy, they also have few calories.

Vegetables are not only healthy, they also have few calories. (Photo by: IgorTishenko / Depositphotos)

Regardless of which preparation method is selected, the basic rule is: “The shorter the cooking time, the better the nutrients remain. "

In addition, vegetables should not be overheated. Because at very high temperatures, the vitamins or secondary plant substances may be destroyed.

The most common mistakes in cooking vegetables:

  • Thaw frozen vegetables before cooking -> this causes them to lose vitamins and minerals
  • Do not cook the beans and potatoes completely
  • boil with water too often
  • cooking times too long
  • Cooking temperatures too high
  • Keep vegetables warm for too long -> up to 70% of the vitamins can be lost

If too much was cooked, the pot should be placed in the fridge and the prepared vegetables reheated if necessary.