PREPARING VEGETABLES DISHES

MODULE I: CONTROLING QUALITY

LESSON 1 - CHANGES DURING COOKING

In this lesson, you will be able to:

 Identify how cooking affects vegetables
 Determine the different ways how cooking affects vegetables
 Determine how the different changes in cooking occurs

INTRODUCTION

As a cook, you have a choice of many kinds of vegetables and many cooking
methods. Not surprisingly, then, you are also faced with the necessity of
learning many rules for cooking vegetables.

Changes during Cooking

Many guides of vegetable cookery simply present a long list of rules to

remember. You should be able to understand the principles more easily,
however, if you first learn how vegetables change as they cook and how to
control those changes. It is recommended that you not only memorize what to
do but also understand why you do it.
Cooking affects vegetables in four ways. It changes the following:
 Texture
 Flavor
 Color
 Nutrients

The change in these four characteristics determines the outcome of the

dish that you are cooking. You can control these changes if you understand
how they happen.
Unfortunately, there is still legitimate controversy among chefs about
proper vegetable cooking techniques. Modern technology has not yet solved all
the problems that experienced chefs tackle every day in the kitchen.

LESSON 2 – CONTROLLING TEXTURE CHANGES

In this lesson, you will be able to:

 Identify what texture change occur in vegetables
 Determine how texture is affected through cooking
 Determine factors affecting texture in vegetables through cooking

INTRODUCTION

Changing the texture is one of the main purposes of cooking vegetables. It

enables the customers to experience vegetables in its various facets. Texture it
vegetables can be represented in various degrees depending on the cooking
technique to be used.

Fiber
 It is the fiber structure of vegetables (including cellulose and pectin)
that give them shape and firmness.
The amount of fiber varies:
 In different vegetables. Spinach and tomatoes have less than carrots
and turnips for example.
 In different examples of the same vegetables. Old, tough carrots have
more fiber than young, fresh carrots.
 In the same vegetable. The tender tips of asparagus and broccoli
have less fiber than the tougher stalks

Fiber is made firmer by:

 Acids - Lemon juice, vinegar, and tomato products, when added to
cooking vegetables, extend the cooking time.
 Sugars - Sugar strengthens cell structure, a principle that is
primarily used in fruit cookery. For firm poached apples or pears, for
example, cook in heavy syrup. For applesauce, cook apples until soft
before sweetening.

Fiber is softened by:

 Heat - In general, longer cooking means softer vegetables.
 Alkalis - Do not add baking soda to green vegetables. Not only does
it destroys vitamins but also makes the vegetables unpleasantly
mushy.

Starch
Dry starchy foods like dried legumes (beans, peas, and lentils), rice and
macaroni products must be cooked in sufficient water so that the starch
granules can absorb moisture and soften. Dried beans are usually soaked
before cooking to replace lost moisture.
Moist starchy vegetables like potatoes and sweet potatoes have enough
moisture of their own, but they must still be cooked until the starch granules
soften.
Doneness
A vegetable is said to be done when it has reached the desired degree of
tenderness. This stage varies from vegetable to vegetable. Some, such as
winter squash, eggplant, and braised celery, are considered properly cooked
when they are quite soft. Most vegetables, however, are best cooked very
briefly, until they are crisp-tender or al dente (firm to the bite). At this stage of
tenderness they not only have the most pleasing texture but also retain
maximum flavour, color, and nutrients.
Guidelines for achieving proper doneness in vegetables:
 Cook as close to service as possible. Holding vegetables in a steam
table continues to cook them.
 If vegetables must be cooked in advance, slightly undercook them,
cool rapidly in cool water, drain, and refrigerate, then reheat to
order.
 For uniform doneness, cut vegetables into pieces of uniform size
before cooking.
 Vegetables with both tough and tender parts need special treatment
so that the tender parts are not overcooked by the time the tougher
parts are done.
 Do not mix batches of cooked vegetables. They are likely to be
cooked to slightly different levels of doneness.

LESSON 3 – CONTROLLING FLAVOR CHANGES

In this lesson, you will be able to:

 Identify how the flavour of vegetables change during cooking
  Determine how flavour loss can be controlled
 Identify what are strong-flavored vegetables

INTRODUCTION

Many flavours are lost during cooking. This occurs when flavours are
dissolved into cooking liquid and by evaporation. The longer a vegetable is
cooked, the more flavour it loses. There are ways in which cooking results into
flavour loss. As a cook, you need to learn these in order to make ways in
preventing it.

Cooking Produces Flavor Loss

Flavor loss can be controlled in several ways:
 Cook for as short a time as possible.
 Use boiling salted water. Starting vegetables in boiling water shortens
time. The addition of salt helps reduce flavour loss.
 Use just enough water to cover to minimize leaching. Note that this rule
contradicts rule 1 in that adding vegetables to a small quantity of
water lowers the temperature more, so cooking time is extended.
 Steam vegetables whenever appropriate. Steam cooking reduces
leaching out of flavour and shortens cooking time.

Strong -Flavored Vegetables

It is desirable to lose some of the flavour of certain strong-flavored
vegetables to make them more appealing to the taste. These include the onion
family (onions, garlic, leeks, shallots), the cabbage family (cabbage, Brussels
sprouts, cauliflower, broccoli), and some root vegetables (turnip, rutabagas).
When cooking, leave uncovered to allow these flavours to escape, and
use larger amounts of water.

Cooking Produces Flavor Changes

Cooking produces certain chemical changes, which is why vegetables

taste different when it’s cooked compared to when it’s raw. As long as the
vegetables are not overcooked, this change is desirable. It produces the
flavours one looks for in vegetable dishes.
Overcooking produces undesirable changes family of the cabbage
family. They develop a strong, unpleasant flavour. Cabbage and its relatives
should be cooked quickly, uncovered.

Cooking and Sweetness

Young, freshly harvested vegetables have a relatively high sugar

content that makes them taste sweet. As they mature, or as they sit on
storage, the sugar gradually changes to starch. This is especially noticeable in
corn, peas, carrots, turnips, and beets.
To serve sweet-tasting vegetables:
 Try to serve young, fresh vegetables that have been stored for as
short a time as possible.
 For older vegetables, add a small amount of sugar to the cooking
water to replace loss sweetness.
LESSON 4 : CONTROLLING COLOR CHANGES

In this lesson, you will be able to:

 Identify what how vegetables are classified through color
 Determine how cooking affects the color of vegetables
 Determine the cooking techniques to control the color change in
vegetables

INTRODUCTION

Customers may reject or accept a vegetable based on its appearance

that is why it is important to preserve as much natural color as possible when
cooking vegetables. Its visual quality is as important as its flavour or
nutritional value.
Pigments are compounds that give vegetables their color. Different
pigments react in different ways to heat and to acids and other elements that
may be present during cooking.

White Vegetables

Flavones
 White pigments that are primary coloring compounds in potatoes,
onions, cauliflower, and white cabbage and in the white parts of
such vegetables as celery, cucumbers, and zucchini.

 They stay white in acid and turn yellow in alkaline water. To keep
vegetables white, add a little lemon juice or cream of tartar to the
cooking water (Do not add too much as this may toughen the
vegetable). Covering the pot also helps keep acid in.

 Cooking for a short time, especially in the steamer, helps maintain

color (and flavour and nutrients as well). Overcooking or holding too
long in a steam table turns white vegetables dull yellow or gray.

Red Vegetables

Anthocyanins
 Red pigments that are found in only few vegetables, mainly red
cabbage and beets. Blueberries are also colored by these red
pigments.
 They react very strongly to acids and alkalis. Acid turns them a
brighter red. Alkalis turn them blue or blue-green.
Red pigments dissolve easily in water which means:
 Use a short cooking time. Overcooked red vegetables lose a lot of
color.
 Use only as much water as is necessary.
 Cook beets whole and unpeeled, with root and an inch of stem
attached to protect color. Skins easily slip off cooked beets.
 When steaming, use solid pans instead of perforated pans to retain
the red juices.
 Whenever possible, serve the cooking liquid as a sauce with the
vegetable.

Green Vegetables

Chlorophyll or green coloring

 It is present in all green plants. Acids are enemies of green
vegetables. Both acid and long cooking turn green vegetables to a
drab olive green.

Protect the color green vegetables by:

 Cooking uncovered to allow plant acids to escape.
 Cooking for the shortest time possible. Properly cooked green
vegetables are tender-crisp, not mushy.
 Cooking in small batches rather than holding for long periods in
steam table.

Yellow and Orange Vegetables

Carotenoids or yellow and orange pigments
 It is found in carrots, corn, winter squash, rutabaga, sweet potatoes,
tomatoes, and red peppers. These pigments are very stable.
 Acids and alkalis affect this pigment minimally.
 Long cooking can dull the color while short cooking not only
prevents dulling of the color but also preserves vitamins and
flavours.

LESSON 5: GENERAL RULES

In this lesson, you will be able to:

 Identify the different general rules of vegetable cooking

 Determine the principle behind each general rules of vegetable
cooking
 Demonstrate proper technique in following the general rules in
vegetable cooking

INTRODUCTION

Knowing and understanding how vegetables change as they cook will help you
understand the importance of the general rules of vegetable cooking. You
should now be able to explain the reason of the following rules in cooking.

General Rules of Vegetable Cooking

 Do not overcook.
 Cook as close to service time as possible and in small quantities.
Avoid holding for long periods of time on a steam table.
 If the vegetable must be cooked ahead, undercook slightly and chill
rapidly. Reheat at service time.
 Never use baking soda with green vegetables.
 Cut vegetables uniformly for even cooking.
 Start with boiling, salted water when boiling vegetables.
 Cook green vegetables and strong-flavored vegetables uncovered.
 To preserve color, cook red and white vegetables in a slightly acidic
(not strongly acidic) liquid. Cook green vegetables in neutral liquid.
 Do not mix batches of cooked vegetables.
LESSON 6 : STANDARDS OF QUALITY

In this lesson, you will be able to:

 Identify the different factors affecting the quality of cooked vegetables
 Determine the characteristics that needs to be achieved in cooking
vegetables
 Demonstrate proper cooking technique in maintain the standards of
quality in cooked vegetables

INTRODUCTION

The first thing that a customer notices in a dish is how it looks, followed by
how it tastes and so on. The same goes for cooked vegetables. In this lesson
you will learn the standard of quality you need to look for in cooked
vegetables.

Standards of Quality in Cooked Vegetables

Color
 Bright, natural colors
 Green vegetables, in particular, should be fresh, bright green, not olive
green.

Appearance on plate
 Cut neatly and uniformly. Not broken up.
 Attractively arranged or mounded on plate or dish.
 Not swimming in cooking water.
 Imaginative and appropriate combinations and garnishes are always
well received.

Texture
 Cooked to the right degree of doneness
 Most vegetables should be crisp-tender, not overcooked and mushy, but
not tough or woody either.
 Vegetables intended to be soft (potatoes, squash, sweet potatoes,
tomatoes, vegetable purees) should be cooked through, with a
pleasant, smooth texture.

Flavour
 Full, natural flavour and sweetness, sometimes called “garden-fresh”
flavour. Strong-flavored vegetables should be pleasantly mild, with no
off flavours or bitterness.

Seasonings
 Lightly and appropriately seasoned. Seasonings should not be too strong
and not mask the natural “garden” flavours.

Sauces
 Butter and seasoned butters should be fresh and not used heavily;
vegetables should not be greasy.
 Cream sauces and other sauces should not be too thick or too heavily
seasoned. As with seasonings, sauces should enhance, not cover up.
Vegetable combinations
 Interesting combinations attracts customers.
 Flavours, colors, and shapes should be pleasing in combination.
 Vegetable should be cooked separately and then combined to allow
different cooking times.
 Acid vegetables (like tomatoes) added to green vegetables will discolour
them. Combine just before service.
 MODULE 2: HANDLING VEGETABLES

LESSON 1 – FRESH VEGETABLES

In this lesson, you will be able to:

 Identify the proper techniques in handling vegetables

 Determine how to look for the trimming loss in cooking vegetables
 Demonstrate the proper techniques in handling vegetables

INTRODUCTION
The best dishes are made with the use of the freshest ingredients. That is why
most of the time cooks prefer using fresh vegetables. In order to preserve and
maximize the good quality fresh vegetables have, it is important to learn how
to handle vegetables during preparation.

Washing

 Wash all the vegetables thoroughly.

 Root vegetables that are not peeled, such as potatoes for baking,
should be scrubbed very well with a stiff vegetable brush.

 Wash green, leafy vegetables in several changes of cold water. Lift

the greens from the water so that the sand can sink to the bottom.
Pouring off into a colander dumps the sand back onto the leaves.

 After washing, drain well and refrigerate lightly covered to prevent

drying if needed for later use.

Soaking

 With a few exceptions, do not soak vegetables for long periods.

Flavour and nutrients leech out.

 Cabbage, broccoli, Brussels sprouts, and cauliflower may be soaked

for 30 minutes in cold salted water to eliminate insects, if necessary.

 Limp vegetables can be soaked briefly in cold water to restore

crispiness.

 Dried legumes are soaked for several hours before cooking to replace
moisture lost in drying. Dried beans absorb their weight in water.

Peeling and Cutting

  Peel most vegetables as thinly as possible. Many nutrients lie just
under the skin.

 Cut vegetables into uniform pieces for even cooking.

 Peel and cut vegetables as close to cooking time as possible to

prevent drying and loss of vitamins through oxidation.

 Treat vegetables that brown easily (potatoes, eggplant, artichokes,

sweet potatoes) with an acid, such as lemon juice, or an antioxidant
solution, or hold under water until ready to use (some vitamins and
minerals will be lost).

 Save edible trim for soups, stocks, and vegetable purees.

Trimming Loss: Calculating Yields and Amounts Needed

Calculating yield:

Example: You have a 10lb AP Brussels sprouts. Percentage yield after

trimming is 80%. What will be your EP weight be?

First, change the percentage to a decimal number by moving the decimal point
two places to the left.

80% = 0.80

multiply the decimal by your AP weight to get EP yield.

10 lb x 0.80 = 8 lb
Calculating yield:
Example: You need 10 lb Brussels sprouts. How much untrimmed vegetables
do you need?

Change the percentage to a decimal number.

80% = 0.80

Divide the EP weight needed by this number to get the AP weight.

10 lb / 0.80 = 12.5 lb

Fresh Vegetable Trimming Loss Table

Product % Yield
Artichokes, globe 80% (whole trimmed)

Asparagus 55%

Avocado 75%

Beans, dried 15-20%

Broccoli 65-75%

Brussels Sprouts 80%

Cabbage 80%

Carrots 75-80%

Cauliflower 55%

Tomatoes 90% (peeled)

Eggplant 90%

Potatoes 80%

Fresh Vegetable Pre-preparation

Trimming Asparagus
 With a vegetable peeler, pare the stalk from about 2 inches (5 cm) below
the tip down to the base.
 Cut or break off the hard, woody bottoms of the stems.
 Another method used by many chefs is to break off the stems first and
then peel the stem.

Preparing Avocado
 To remove the pit or seed from the cut avocado, strike it sharply (but
carefully) with the heel of a chef’s knife.
 Twist the knife slightly and pull out the pit.

Roasting Peppers
 Roast the peppers over an open flame until the skins blacken. For large
quantities you may do this under a broiler or in a hot oven. In this
case, the skins will not darken as much but can still be peeled off.
 Wrap the peppers in plastic wrap while they are still hot. This helps
loosen the skins.
 Peel off the loosened skin. You may do this under running water to help
rinse off charred skin, but some nutrients and flavour may be lost.

Preparing Tomato Concasse

 Blanch the tomato in a pot of boiling water until the skin is starting to
peel off. Drain well.
 Make an incision halfway through each tomato.
 Through the incision, remove the seeds of the tomatoes.
 When the seeds are removed, cut the tomatoes in half.
 Carefully remove the skin from each piece of tomato.
 Dice the seeded tomato or chop it coarsely.

LESSON 2: CLASSIFYING VEGETABLES

In this lesson, you will be able to:

Identify the importance of classifying vegetables
Determine the different ways in classifying vegetables
Determine the characteristics of each classification of vegetable

INTRODUCTION
Classifying vegetables can be done in many ways. Some are more helpful to
the cook than others. Putting vegetables based on their botanical origin is not
always helpful. Classifying vegetables helps you not only in preparing but also
in cooking up to storage that ensures maintenance of quality to the vegetables.

Classifying Vegetables

The following vegetable categories are based on how vegetables are

used in the kitchen. For example, the vegetables listed under roots and tubers
come from several unrelated families, but they all have fairly solid, uniform
texture and are handled in similar ways. This is not a scientific classification,
and it is not the only way to group vegetables.

Roots and tubers

 Beet, Carrot, Celery root, Parsnips, Radish, Turnip, Rutabaga,
Jerusalem artichoke, Potato and Sweet potato

Cabbage family
 Cabbage, Broccoli, Cauliflower, Brussels sprouts, Kohlrabi

Onion family
 Onion, Scallion, Leek, Garlic, Shallot

Leafy greens
 Spinach, Beet greens, Lettuces, Endive, Chicory, Swiss chard,
Watercress

Stalks, stems, and shoots

 Globe artichoke, Asparagus, Celery, Fennel

LESSON 3: MUSHROOMS

In this lesson, you will be able to:

 Identify what is a mushroom
 Determine the classifications of mushrooms
 Determine the proper techniques in cooking mushrooms

INTRODUCTION

Because of the great interest today in exotic mushrooms, and because eating
some poisonous species of wild mushrooms can be fatal, it is important for the
cook to be familiar with at least the most popular varieties of exotic
mushrooms, both cultivated and wild.

Cultivated Exotic Mushrooms

Shiitake
 Sometimes known as Black Forest mushroom or golden oak mushroom
 It is also available in dried form as Chinese black mushroom
 The fresh mushroom is golden brown to dark brown.
 It has a firm, fleshy texture and a broad, dome-shaped cap with creamy
white gills. The stern is rather tough, so it is trimmed off and chopped
fine or used in stocks.
Oyster Mushroom
 It is also called pleurotte.
 It is a light tan or cream-colored, fan-shaped mushroom with a short
stem at the side.
 Tender with delicate flavour, it is best prepared simply so that its mild
flavour is not overwhelmed by stronger-tasting ingredients.

Enoki Mushroom
 Also called enokitake or enokidake
 It has a tiny white cap on a long, slender stem, and grows in clusters or
bunches that are attached at the base.
 The base is trimmed off before use.
 It has a crisp texture and a fruity, slightly acidic but sweet flavour.
 It is often used raw or in clear soups. When used in cooked dishes, it
should be added in the last few minutes so as not to be overcooked.

Cremini Mushroom
 It is a variety of the common cultivated button mushroom.
 It has a brown or tan skin.
 It may have a slightly more robust flavour than white cultivated
mushrooms.

Portobello Mushroom
 It is a mature cremini in which the cap has opened and spread into a
broad, flat disk.
 It may be 6 inches (15 cm) or more across.
 It is often grilled, brushed with olive oil, and served plain as a first
course.

Wild Mushrooms

Morel
 It has several varieties including black, golden, and nearly white.
 It is shaped somewhat like a conical sponge, with a pitted surface, on a
smooth stem.
 It is completely hollow.
 It is the most prized of spring mushrooms.
  It is usually sautéed in butter or cooked in a sauce and is especially
good with cream.

Bolete
 Other names for this mushroom include cep, cepe (sepp; the French
term), porcino (por chee no; the Italian term; the plural is porcini (por
chee nee), and steinpilz (shtine pilts; the German term).
 It is brown-capped mushroom with a light-colored, bulbous stem. The
interior flesh is creamy white. The underside cap has no gills but
many tiny pores.
 With a meaty but smooth texture and rich, earthy flavour, it is often
sautéed or braised with garlic or olive or butter.
 It is available late summer to fall.

Chanterelle
 Also called girolle.
 It is yellow to orange in color and shaped like an umbrella that has
turned inside out.
 The underside of the cone-shaped cap has ridges instead of gills.
 It has a rich woodsy aroma and flavour and is best cooked simply, such
as sautéed in butter, perhaps with garlic.
 It is available summer and fall.

Black Trumpet
 This mushroom is closely related to the chanterelle but is black in color
and has much thinner flash.
 It is also called black chanterelle, horn of plenty, and trompette de la
mort (French name meaning “trumpet of death” so called because of
its black color). In spite of its French name, it is edible and delicious.

LESSON 4: PROCESSED VEGETABLES

In this lesson, you will be able to:

 Identify the different types of processed vegetables

 Determine how maintain quality in handling processed vegetables
  Determine the proper techniques in cooking processed vegetables

INTRODUCTION

It is generally agreed that the quality of frozen or canned vegetables can never
equal that of the best-quality fresh product at its peak of maturity, prepared
properly, and cooked while it’s still fresh. However, because of the high
perishability of fresh produce, seasonal variations in availability and price,
and the amount of labor required to handle fresh produce in commercial
kitchens, food service relies, to a great extent, on processed vegetables.
Therefore, it is important to know how to handle processed foods properly.
Your goal should be to make them as close as possible in quality to the best
fresh produce.

Handling Frozen Vegetables

Checking Quality
Examine all frozen products when received to make sure there has
been no loss of quality. Check in particular for the following:
Temperature
 Check the temperature inside the case with a thermometer.
 Is it still 0◦F (-18◦C) or below, or have the vegetables begun to thaw
during shipment?

Large ice crystals

 A little frost is normal, but lots of ice means poor handling.

Signs of leaking on the carton

 This is another obvious sign of thawing.

Freezer burn
 Open a package and check the vegetables themselves.
 Is the color bright and natural, or is there any yellowing or drying in the
surface?

Cooking frozen vegetables

 Frozen vegetables have been partially cooked, so final cooking time is
shorter than for fresh products.
 Cook from the frozen state. Most vegetables need no thawing. They can
go directly into steamer pans or boiling water.
 Exceptions: Corn on the cob and vegetables that freeze into a solid
block, such as spinach and squash, should be thawed in the cooler
first for more even cooking.
 Seasoning: Most frozen vegetables are slightly salted during processing,
so add less salt than you would to fresh products.
Handling Canned Vegetables

Checking Quality
Reject damaged cans on receipt
 Puffed or swollen cans indicate spoilage.
 Small dents may be harmless, but large dents may mean that the can’s
protective lining has been damaged.
 Avoid rusted or leaking cans.

Know the drained weight

 This varies with different grades of different vegetables and should be
specified when ordering.
 Typical drained weights are 60 to 65 percent of total contents.
 You must know this drained weight in order to calculate the number of
serving the can contains.
 Some canned products, such as tomato sauce and cream-style corn,
have no drained weight because the entire contents are served.

Check the grade

 Grades are determined by the packers or the federal inspectors.
 Grades are based on factors like color, absence of defects, and sieve size
(size of individual pieces).
 Check to see if you receive the grade you ordered (and paid for).
 Grade A – fancy
Grade B – extra standard (for vegetables) or choice (for fruits)
Grade C – standard

Cooking canned vegetables

 Wipe the top of the can clean before opening. Use a clean can opener.
 Drain the vegetable and place half the liquid in the cooking pot. Bring it
to a boil. This shortens the heating time of the vegetable.
 Add the vegetable and heat to serving temperature. Do not boil for a long
time. Canned vegetables are fully cooked – in fact, usually overcooked.
They only need to be reheated.
 Heat as close to serving time as possible. Do not hold in steam table for
long periods.
 Season and flavour with imagination. Canned vegetables require more
creativity in preparation than fresh because they can be pretty dreary
when just served plain.
  Season the liquid while it is coming to a boil, before you add the
vegetable. This will give the flavours of the herbs and spices time to
blend.
 Butter enhances the flavour of most vegetables and it carries the
flavours of other seasonings that you choose to add.
 Dress up the vegetables with added flavours and garnishes, such as
beets or sauerkraut with caraway and limas or green beans with crisp
crumbled bacon.

Handling Dried Vegetables

Dried Legumes
 The three most important types of dried legumes are kidney beans,
peas, and lentils. Most of the many-colored beans are types of kidney
beans, peas, and lentils.
 Dried peas are usually husked and split to speed cooking time.
 Lentils are small, lens-shaped legumes that have shorter cooking times
than kidney beans.
 Other types of dried beans include chickpeas or garbanzos, fava beans,
and lima beans.

Procedure for Preparing Dried Legumes

1. Pick over to remove any foreign particles and rinse well.
2. Soak overnight in 3 times their volume of water. (Split peas and some
lentils do not require soaking. Check package directions).
3. Simmer, covered, until tender. Do not boil, or the vegetables may
toughen. Some beans require up to 3 hours of simmering.
4. If you forget to soak beans overnight, an alternative method can be
used. Put the beans in a cooking pot with 3 times their volume of cold
water. Bring to a boil. When water boils, cover tightly and remove from
the heat. Let stand for 1 hour. Then proceed with step 3.

Freeze-dried and Other Dehydrated Vegetables

 Drying has always been important method for preserving vegetables,

especially before modern canning and freezing techniques were
developed. Modern technology has developed additional methods for
drying foods, so a great variety of dried products is on the market.
 Follow manufacturer’s directions for reconstituting these products.
Many need to be soaked in cold or warm water for specific lengths of
time. They continue to absorb water as they are simmered.
  Instant dried products, especially potatoes, require only the addition of
boiling liquid and seasonings to be ready to serve. Again,
manufacturer’s directions vary with their brands.
 An important category of dried vegetables is dried mushrooms. Many
flavourful wild mushrooms are in season for only a short time and are
in limited supply at high prices. They are available year round in dried
form. Dried mushrooms should be soaked in hot water until soft, then
drained and lightly squeezed before being cooked. The flavourful
soaking liquid is trained and used as a flavoring for cooking liquids
and sauces.

LESSON 5: PRODUCTION AND HOLDING

In this lesson, you will be able to:

 Identify the importance of production and holding in cooking
vegetables
 Identify the difference between batch cooking and blanch-and-chill
method
 Demonstrate the proper techniques in batch cooking and blanch-
and-chill method

INTRODUCTION

In quantity cooking, it is rarely possible to cook individual vegetable portions

to order. After 20 to 30 minutes at steam table temperatures, even carefully
prepared vegetables are usually overcooked. In this lesson, you will learn the
two systems have been devised to help solve this problem.

Production and Holding

Batch cooking
 It is especially well suited for set meal service.
 This method involves dividing the food into smaller batches and cooking
them one at a time as needed.

Procedure for Batch Cooking

1. Steamers and small tilting trunnion kettles behind the service lines
are the most useful kinds of equipment for vegetable batch cooking.
2. Divide each vegetable into batches small enough to be served within
20 to 30 minutes. Arrange in steamer pans ready to be placed in
steamers or in containers ready for pouring into the kettles.
3. Keep the prepped vegetables in the cooler until needed.
4. Cook batches as needed. In planning, allow time for loading and
unloading the equipment, for cooking, for finishing the product with
 desired seasoning, sauce, or garnish, and for carrying to the servicing
line.
5. Undercook slightly if the vegetable must be held before serving.
6. Have all your seasonings, sauces, and garnishes ready for finishing
the dish.
7. Do not mix batches. They will be cooked to different degrees, and
colors and textures usually will not match.

Blanch-and-Chill
 It is most helpful in extended meal service.
 Partial cooking, chilling, and finish-cooking is not as good, nutritionally,
as cooking completely to order, but it is almost as good. It’s certainly
better than holding vegetables for hours at serving temperature, and
gives the cook complete control over the degree of doneness when
served.

Procedure for Blanching and Chilling

1. Steam or simmer the vegetables until partially cooked to desired
degree. Frozen vegetables need less cooking than fresh. Often, they
only need to be thawed.
2. Chill immediately in ice water.
3. Drain and keep chilled until needed.
4. Finish to order by desired cooking method.

LESSON 6: STORAGE

In this lesson, you will be able to:

 Identify the importance of proper storage in vegetables

 Determine the effects of proper storage in vegetables
 Demonstrate proper techniques in storing vegetables

INTRODUCTION

Storing vegetables require certain conditions that would preserve their quality.
Depending on the state of the vegetables you are dealing with, you will learn in
this lesson how to handle storage of vegetables.

Storage

Fresh Vegetables
 Potatoes, onions, and winter squash are stored at cool temperatures
(50◦-65◦F/10◦-18◦C) in a dry dark place.
 Other vegetables must be refrigerated. To prevent drying, they should be
kept covered or wrapped, or the humidity in the cooler must be high.
Allow for some air circulation to prevent mold.
 Peeled and cut vegetables need extra protection from drying and
oxidation. Cover or wrap, and use quickly to prevent spoilage.
Potatoes, eggplant, and other vegetables that brown when cut should
be treated with an acid or antioxidant. As an alternative, they can be
blanched to destroy the enzymes that cause browning. Raw, cut
potatoes are sometimes held in cold water for a short time.
 Store all fresh vegetables for as short a time as possible. They lose
quality rapidly. Peas and corn lose sweetness even after a few hours in
storage.
 Keep refrigerators and storage areas clean.
Frozen Vegetables
 Store at 0◦F (-18◦C) or colder, in original containers, until ready for use.
 Do not refreeze thawed vegetables. Quality will be greatly reduced.

Dried Vegetables
 Store in a cool (less than 75◦F/24◦C), dry well-ventilated place.
 Keep well sealed and off the floor.

Canned Vegetables
 Keep in a cool, dry place, away from sunlight and off the floor.
 Discard cans that show signs of damage or spoilage (swollen, badly
dented, or rusted cans). “When in doubt, throw it out”.

Leftovers
 The best way to store leftovers is not to create them in the first place.
Careful planning and small batch cooking reduce leftovers.
 Don’t mix batches. “When in doubt, throw it out”.
 Store leftover creamed vegetables for 1 day only. Then either use or
discard. Before storing, cool rapidly by placing the container on ice.

MODULE 3: COOKING TECHNIQUES

LESSON 1 – BOILING AND STEAMING

In this lesson, you will be able to:

 Identify what boiling and steaming is
 Determine the importance of boiling and steaming vegetables
 Demonstrate the proper boiling and steaming techniques in cooking
vegetables

INTRODUCTION

Nearly all vegetables may be cooked by boiling or steaming and these

are the two most frequently used methods because they are easy and
economical, and can be adapted to a great variety or preparations.
Boiling and steaming are basic cooking methods. In most cases,
additional steps are required after the basic cooking is completed in order to
make the product ready for serving. These steps include adding butter,
seasonings, flavourings, and sauces

Basic Procedure: Boiling

Ingredients
 200 g carrots
 Water
  Salt and pepper, as needed

Procedure
1. Trim and peel the vegetables. Cut into even shapes.
2. Season the cooking liquid and bring it to proper cooking temperature
before adding the prepared vegetables.
3. Cook the vegetables to the desired doneness.
4. Drain thoroughly in a colander or sieve.

Basic Procedure: Steaming

Ingredients
 150 g broccoli
 Water
 Salt and pepper, as needed

Procedure
1. Trim and wash broccoli. Separate large pieces into smaller serving
pieces. Split or peel stems for even cooking.
2. Arrange broccoli in pan with flowers to the outside. Stems in center.
3. Pour in boiling water to partially cover. Cover with clean wet towels.
4. Place pan over medium heat and simmer until blossom parts are
nearly tender.
5. Leave stems covered and continue simmer until stems feel tender but
al dente when pierced with a knife. Drain well

Determining Doneness in Vegetable

Blanched
 Vegetables are immersed briefly, usually 30 seconds to 1 minute,
depending on ripeness, in boiling water to make the skin easy to
remove, to eliminate or reduce strong odors or flavours, to set the
color of vegetables to be served cold, and/or as the first step in other
cooking methods.

Parcooked/Parboiled
 Vegetables are cooked to partial doneness, to prepare them to be
finished by grilling, sautéing, or stewing.

Tender crisp or Al dente

 Vegetables are cooked until they can be beaten easily, but still offer a
slight resistance and sense of texture.

The term al dente, which is Italian for “to the tooth”, is more
accurately used to describe doneness of pasta rather than vegetables.

Fully cooked
 Vegetables are quite tender, though should still retain their shape and
color. If boiling vegetables to make a puree, boil them until like they
almost fall apart on their own.

Broccoli Mornay

Ingredients
 25 ml cream
 25 ml Milk
 ½ tsp Salt
 ½ tsp White pepper, to taste
  1 tsp Parmesan cheese
 150 g broccoli
 Water
 Salt and pepper, as needed

Procedure
1. Place the milk in a small bowl.
2. In the same bowl, add the cream, salt, pepper, and parmesan cheese.
3. Mix the ingredients together until well-blended.
4. Place a sauce pan over low heat.
5. Pour into the pan the milk mixture.
6. Heat the mixture until it reduces into a thick consistency.
7. Stir the mixture occasionally to avoid lumps to form.
8. When cooked, set aside.
9. Trim and wash broccoli. Separate large pieces into smaller serving
pieces. Split or peel stems for even cooking.
10. Arrange broccoli in pan with flowers to the outside. Stems in
center.
11. Pour in boiling water to partially cover. Cover with clean wet
towels.
12. Simmer until blossom parts are nearly tender.
13. Leave stems covered and continue simmer until stems feel tender
but al dente when pierced with a knife. Drain well.
14. Ladle the Mornay sauce over the broccoli.
15. Serve immediately.

LESSON 2 – SAUTEING

In this lesson, you will be able to:

 Identify what sautéing is
 Determine the importance of sautéing vegetables
 Demonstrate the proper sautéing techniques in cooking vegetables

INTRODUCTION

Sautéing means cooking quickly in a small amount of fat. The product is often
tossed or flipped in the pan over high heat. It may be used for finish-cooking
precooked or blanched vegetables as well as for completely cooking vegetables
from the raw state. Sautéing in butter is especially popular for finishing
precooked and chilled vegetables for service.

Basic Procedure: Sautéing

Ingredients
 10 g Carrots
 10 g Corn, whole kernel
 2 Tbsp Butter

Procedure
1. In a pot of simmering water, blanch the corn for 2 to 3 minutes. Drain
afterwards.
2. Place sauté pan on high heat.
3. When the pan is hot, add a small amount of clarified butter, oil, or
other fat, enough to coat to coat the bottom of the pan.
4. As soon as the pan is hot, add the corn then carrots.
5. Season the vegetables with salt and pepper.
6. Occasionally flip the vegetables as often as necessary for them to cook
or heat evenly and become coated with the soaking fat.
7. As soon as the vegetables are cooked, or heated through if precooked,
remove from the pan and serve.

Corn Sauté Mexicane

Ingredients
 88 g Corn, whole kernel
 4 g Butter
 8 g Green pepper
 4 g Pimiento (canned), chopped fine
 Salt, to taste
 White pepper, to taste

Procedure
1. Place the corn in a saucepot with boiling salted water. Simmer until
heated through. Drain well. Cool if the corn is to be held for later use.
2. Heat the butter in a sauté pan. Add the green bell pepper and sauté
for about a minute.
3. Add the corn and pimiento. Sauté until hot and well blended. Season
to taste.

LESSON 3 – BRAISING

In this lesson, you will be able to:

 Identify what braising is
 Determine the importance of braising vegetables
  Demonstrate the proper braising techniques in cooking vegetables

INTRODUCTION

Braising is a slow, moist heat cooking method using a small amount of liquid.
When meats are braised, they are seared or browned in fat before liquid is
added, although some kind of fat is used in preparation. Braised vegetable
preparations tend to be more complex than boiled or steamed vegetables, and
the cooking times are longer. Unfortunately, there are so many variations of
braised vegetables that is not possible to prescribe a single procedure.

Ratatouille

Ingredients
 20 ml Olive oil
 70 g White onion, diced
 4 g Garlic, minced
 6 g Tomato paste
 25 g Green bell pepper, medium diced
 100 g Eggplant, medium diced
 70 g Zucchini, medium diced
 40 g Button mushrooms, sliced or quartered
 45 g Tomato concasse
 30 ml Chicken or vegetable stock
 Salt and pepper, as needed
 Chopped fresh herbs, as needed

Procedure
1. Heat the oil in a pan over medium heat. Add the onions and sauté
until translucent, about 4-5 minutes.
2. Add the garlic and sauté until it releases its aroma, about 1 minute.
3. Add tomato paste and cook over medium heat until it turns a deeper
color and gives off a sweet aroma, about 1 minute.
4. Add the remaining ingredients in order, stirring as necessary.
5. Add salt and pepper to taste according to your preference.
6. Add chicken stock to adjust the consistency of the stew as it simmers
if the stew begins to appear dry.
7. Stew or braise the vegetable until it is flavourful, fully cooked, and
fork tender.
8. 8. Serve immediately or hold for later use.
LESSON 4 – BAKING

In this lesson, you will be able to:

 Identify what baking is
 Determine the importance of baking vegetables
 Demonstrate the proper baking techniques in cooking vegetables

INTRODUCTION

When we talk about baking vegetables, we usually mean one of two things;
cooking starchy vegetables and finishing certain vegetable combinations which
is sometimes known as casseroles. In this lesson, you will learn how to cook
vegetables with the use of baking as a cooking technique.

Provencale Vegetable Confit

Ingredients
 20 g Eggplant
 25 g Zucchini
 20 g Red bell peppers, seeded
 10 g Green bell peppers, seeded
 20 g Cherry tomatoes
 30 g Pearl onions, peeled
 3 g Garlic, finely chopped
 4 g Onions, minced
 2 g Basil, finely chopped
 15 ml Olive oil

Procedure
1. Cut the eggplant, zucchini, and peppers into batonnet.
2. Halve the cherry tomatoes and set them aside.
3. Mix the vegetables, except the tomatoes, together with the onions,
garlic, pearl onions, and chopped basil. Spread out on the bottom of a
roasting pan and drizzle with olive oil. Mix well until the vegetables are
well coated.
4. Cook gently at 300◦F (150◦C) for 1 hour.
5. Add the tomatoes then cook for another 10 minutes.
6. Season to taste and serve.
LESSON 5 – BROILING AND GRILLING

In this lesson, you will be able to:

 Identify what broiling and grilling are
 Determine the importance of broiling and grilling vegetables
 Demonstrate the proper broiling and grilling techniques in cooking
vegetables

INTRODUCTION

Grilled quick cooking vegetables such as peppers, zucchini, large mushroom

caps, and eggplant are pleasant accompaniments to grilled and roasted meats
and poultry. Broiling on the other hand is used to finish cooked or partially
cooked vegetables by browning or glazing them on top. In this lesson, you will
learn how to apply the broiling and grilling techniques in cooking vegetables.

Broiled Tomato Slices

Ingredients
 110 g Tomatoes
 6 g Butter, melted (or olive oil)
 Salt, to taste
 White pepper, to taste
 10 g Dry bread crumbs
 10 g Melted butter
 30 g Onion, minced finely

Procedure
1. Wash the tomatoes, cut out the core ends, and slice crosswise into ½
inch (91 cm) slices.
2. Place the slices in a single layer on an oiled baking sheet.
3. Drizzle melted butter or oil over the tomatoes and sprinkle with salt
and pepper.
4. Place in a broiler, 4 inches (10 cm) from the heat, and broil just until
cooked halfway.
5. Combine topping ingredients and sprinkle over the tomatoes.
6. Place in a broiler until golden brown.
LESSON 6 – DEEP FRYING

In this lesson, you will be able to:

 Identify what deep frying is
 Determine the importance of deep frying vegetables
 Demonstrate the proper deep frying techniques in cooking vegetables

INTRODUCTION

The same principles of deep frying in different types of food apply in vegetables
as well. They are usually divided in five categories: dipped in batter and fried,
breaded and fried, fried without a coating, small vegetables mixed with batter
and dropped with a scoop into hot fat, and croquettes.

Vegetable Fritters

Ingredients
 2 Eggs, beaten
 25 ml Milk
 25 g Flour
 1.5 ml Baking powder
 ¼ ml Salt
 1 ½ g Sugar
 75 g Eggplant
 75 g Squash
 10 g Asparagus
 75 g Zucchini
 75 g Carrots

Procedure
1. Combine the eggs and milk.
2. Mix together the flour, baking powder, salt, and sugar. Add to the milk
and eggs and mix until smooth.
3. Let the batter stand for several hours in the refrigerator.
4. Blanched the vegetables into simmering water until half cooked. Let it
cool.
5. Stir the cooled, cooked vegetables into the batter.
6. Using a measuring cup, scoop a portion of the mixture into deep fat at
350◦F (175◦C). Hold the measuring cup just above the hot fat when
dropping. Fry until golden brown.
 7. Drain well and serve.

1. Chef's Knife

This tool is by far one of the most important foundational tools in your
kitchen. Because you use the chef’s knife for so much of your prep time, it’s
very important for it to be comfortable and well balanced.

2. Y-Shaped Peeler

A sharp peeler is the key to reducing your prep time. It will also ensure
that your vegetables are clean and clear of any blemishes that can show up in
you dishes.

3. Mandolin

The Mandolin is a tool that has been used in every professional kitchen
I’ve worked in. There’s still no replacing the ability to make precision cuts with
a knife, but, when speed is needed, the mandolin can be an important
addition to your tool chest.

In a professional kitchen, you’ll most likely find a French mandolin; it’s

a stainless steel device that sits on the countertop and can cost as much as
three or four hundred dollars. It usually has several blade options and can
slice vegetables as thin as paper. It can also julienne veggies and, with the
turn of the mechanism, cut French fry potatoes. For the home cook, there are
cheaper plastic varieties. These generally have different blade options as well.
4. Pasta Strainer (Colander)

In a restaurant, we used large stock pots and colanders to strain pasta

in large batches. But, as we have moved onto having many varieties of pasta
offerings we started working in smaller batches, cooking al minute (to the
minute). The pasta strainer is a bowl-shaped, stainless steel tool with a handle
and is designed to strain smaller amounts of pasta. It has smaller perforations
so the pasta doesn’t slip through.

It can also be used as a scoop. I use mine for removing vegetables from
boiling water and as a blanch basket when I want to cook vegetables for just a
minute and then refresh so I can do many batches and not have to keep re-
boiling more water for the next batch.

5. Potato Ricer

One of the hardest things to do is create soft, velvety, creamy mashed

potatoes without the gooey texture. If you overwork potatoes, they can become
sticky and unpleasant. By cooking them and pressing them through a ricer,
you achieve a lovely texture.
6. Spice Grinder

One of the tools I carry with me everywhere is a spice grinder. I use one
that has a removable bowl for washing, so I avoid flavor cross contamination.
It can be used to grind your coffee beans or toasted whole spices for ultimately
fresh spice flavors that can be added to your recipes.

7. Mesh Strainer

A fine mesh sieve is a tool I think everyone should have. I use it to

strain stocks or sauces for a perfect velvet texture, which can make all the
difference in a recipe. Use it to strain any liquid to create a smooth
consistency.

8. Kitchen Tongs

Walk into any restaurant and you’ll see the cooks on a restaurant line
holding kitchen tongs. They are used to pan fry foods, turn over foods when
reaching into the oven (and even to help remove hot pans from the oven). I also
use them to place the finished foods precisely on the plate. They are a
workhorse, and I have used many in my career and my favorite is the high
tensile steel type with a bend at the articulation instead of a spring and pin
mechanism. I also like the version that has a dipped in the silicon handle
material for no slip and also some heat resistant support

Methods for Cooking Flavorful Vegetables

Raw Veggies

Sometimes the best way to enjoy vegetables is to not cook them at all. Even when I am
prepping veggies for cooking, I always munch on a few pieces raw. That’s the way you really
taste the vegetable in its natural state and keep all those nutrients. Of course, not cooking
veggies doesn’t mean you have to just eat them plain like a rabbit. Enjoy all sorts of greens and
other vegetables in refreshing salads tossed in amazing dressings. Make soups in the blender or
noodles out of squash. There are plenty of ways to prepare raw vegetables with marinades,
sauces, herbs and spices and turn them into a beautifully composed dish.

Try this Zucchini Pasta with Pumpkin Seeds and Garlic, Raw Lasagna with Cilantro
Pesto, Sundried Tomatoes and Marinated Veggies, Avocado Kale Chili Salad, and this Creamy
and Raw Butternut Squash Soup with Marinated Mushrooms.

Boiling Veggies

Boiling is an easy and fast way to get crisp, bright veggies, though you need to do it right or
they could end up gray and mushy with no nutrients left inside them. The key is to make sure
the vegetables spend the minimum amount of time necessary in the boiling water. Hearty
vegetables like broccoli, green beans and cauliflower are good choices for boiling. To boil
vegetables, simply bring a pot of water to a boil, add salt, and add your veggies.

Cook them for only a few minutes until they are bright in color and as tender as you like them.
That is called blanching. Remember that the veggies will continue to cook a bit after you take
them out of the water so either remove them a minute or two early or run them under cold water
to stop the cooking process. Use this method to make a Snap Pea Salad with Almonds in an
Herbed Vinaigrette.

S immering is similar, except you add the veggies before the water boils and let them cook at a lower
temperature for a longer time. This method works well with veggies that need longer to cook like
potatoes, beets, turnips and yams. Use this method to simmer the vegetables in this Eggplant, Onion
and Tomato Stew.

Steaming Veggies

If you don’t want to submerge your veggies in water or cook them in oil, steaming
might be the choice for you. Steaming cooks vegetables, making them tender, bright, flavorful
and retains many of their nutrients. Steaming is a good method for delicate vegetables such as
asparagus or greens, or those that need to get softened before sautéing like Brussels sprouts or
carrots.

T o steam vegetables, bring some water in a pot to a rapid simmer or easy boil, add a steamer basket
or colander on top and place the veggies in the basket. You can add aromatics like garlic or ginger to
the water to add flavor to the vegetables. Let the veggies steam until they are bright in color and as
tender as you want them. After steaming, sprinkle your veggies with salt, fresh lemon, herbs or dip
them in a savory sauce. Indulge in Chinese food without all the oil with my Steamed Vegetables in
Garlic Sauce.

Sautéing Veggies

Sautéing is one of my favorite ways to cook vegetables, mainly because it’s quick, easy
and the veggies get a ton of flavor. They also keep a lot of their nutrients since it is such a fast
method of cooking. Sautéing involves cooking veggies over high heat in a pan with a bit of oil
and aromatics. This method works for almost any vegetable including greens, asparagus,
mushrooms, peppers, zucchini, onions and green beans. Cut your veggies into equally sized
pieces for even cooking.

Heat your pan over medium-high heat, add oil and let the oil heat up until it starts to shimmer. Add
any aromatics such as onion, garlic, ginger or chile pepper, and saute them until they are
softened. Add the veggies, being careful not to crowd the pan. Season the veggies with your
favorite herbs and spices. Stir the veggies often in the pan and cook until they are crisp-tender.

Practice sautéing by making this Early Light Summer Veggie Saute, Sauteed Broccoli Rabe
with Red Chile Flakes and Sauteed Spinach in Tomato Fennel Sauce. Also check out 10
Creative Ways to Saute Spinach for even more ideas.

\ Stir-Frying Veggies

Some people use the terms “saute” and “stir-fry” interchangeably, but they are not the
same thing. Stir-frying happens at a much higher heat than sautéing does and at a much faster
speed. The food also has to be constantly stirred and tossed so it doesn’t burn. Stir-frying is seen
in Asian cuisine, and it is a fast way to make dinner for the whole family. With stir-frying, it is
important to prep all your ingredients before you start cooking. Since the food cooks so fast,
there is no time to chop veggies during the process. While stir-frying is usually done in a wok, a
saute pan works just as well as long as there is lots of surface area for the food.

To stir-fry, have all your veggies and aromatics ready as well as any sauce you are
adding to the dish. Heat the pan on high heat and then add oil that can stand up to the high
cooking temperature such as vegetable or peanut oil. Add the vegetables to the pan in order of
longest to shortest cooking times. Stir the veggies constantly until they are crisp-tender and
bright. Add any stir-fry sauce at the end and toss the veggies to coat them.

Try these Stir-Fried Brussels Sprouts with Ginger and Curry Leaves, Indian Asparagus
and Carrot Stir-Fry and this Spicy Mushroom Stir-Fry with Garlic, Black Pepper and Chives.
For more stir-fry tips, read How to Make Delicious Stir-Fry Vegetables in 7 Easy Steps and
Secrets to Sautéing and Stir-Frying Chinese Style.

6. Braising and Stewing Veggies

Braising and stewing involve cooking ingredients slowly in flavorful liquid. It is done
over low heat and may take up to several hours. Vegetables that are cooked in these methods
become soft, tender and full of flavor. These are also methods that allow you to walk away from
the stove and do something else while the food cooks. Since the food cooks in liquid for a long
time, braising and stewing are best done with heartier veggies like root vegetables, potatoes,
beans, squash and celery. You can braise veggies in water, broth, wine or any flavorful liquid.
For the most flavor, saute the ingredients in oil with aromatics until they are browned and then
add the liquids for them to cook in.

For braising, try this Braised Red Cabbage with Apples and Beer, White Wine and
Miso Braised Baby Bok Choy, and Braised Seitan Short Ribs in Spicy Chile Sauce. For
stewing, indulge in this South Indian Lentil Stew and this African Groundnut Stew.

7. Roasting and Baking Veggies

Roasting veggies is probably the easiest way to cook them. It’s also the way I suggest
preparing a vegetable if you are worried you won’t like it. Roasting vegetables involves
caramelizing them in a hot oven. The natural sugars of the veggies come out leading to a sweet,
savory intense flavor that is like no other. Roasting is also a great method because you don’t
need to be there for the cooking. Simply preheat the oven to 400 degrees or so, line a baking
sheet with parchment paper and chop your veggies into whatever shape you want.

Toss them in a bit of oil and season them with your favorite herbs and spices. Let them
roast until they are tender on the inside with a crisp crust. You can roast any vegetable including
onions, garlic, tomatoes, broccoli, potatoes, and squash. For detailed cooking times and
temperatures, check out The Ultimate Guide to Roasting Vegetables.

Savor the taste of roasted vegetables by making Roasted Vegetables in a Lemon-

Cannellini Sauce, Green Tea Soba Noodles with Roasted Vegetables and Herbs, and Roasted
Jerusalem Artichokes with Braised Garlicky Kale.

Baking veggies is similar to roasting, except the food doesn’t get caramelized so you
don’t need to use lots of oil. Try Oven Baked Green Tomatoes and Baked to Perfection
Fingerling Potatoes. Also check out “How to Make the Perfect Baked Potato.”

8. Frying Veggies

Fried food may not be the healthiest way to eat, but when you’re eating fried
vegetables, it becomes a balance of nutritious and indulgent. If you really want to get someone
who is resistant to eat vegetables, frying may be a good way to introduce them to it. That’s how
I got my husband to taste Brussels sprouts. Frying doesn’t have to mean deep-frying in quarts of
oil. Pan-frying will give you delicious, crispy coated veggies with not a lot of oil. To fry veggies
so they are golden brown, make sure the oil is around 375 degrees. Any higher and the food will
burn rather than become golden. Any lower and you will get greasy, soggy veggies. Check out
Learn How to Fry Food the Right Way for more detailed instructions.
 Indulge in crispy Eggplant Fries, Zucchini Fritters with Lemon Basil Cashew Cream,
Fried Green Tomatoes with Red Pepper Aioli and Greek Spinach, Potato and Vegan Feta Latkes
with Tzatziki Sauce.

9. Grilling Veggies

Grilling veggies is easy and you get food with a rich, deep, smoky flavor. The veggies
caramelize so they get sweet and crisp. You can grill indoors or out and almost every vegetable
can be cooked this way. To grill veggies, let them sit in a tasty marinade for at least 30 minutes
or toss them in oil and seasonings and grill them according to the time necessary for that
particular vegetable. When grill marks form, flip the veggies to cook on the other side until they
are tender. Get specific grilling times and other grilling instructions in my article, How to Grill
Tasty Veggies Indoors and Out.

Exercise your grilling muscles by making Grilled Artichoke and Quinoa Lettuce
Wraps, Grilled Avocados and Roasted Tomatoes, and Grilled Beet Salad with Almonds and
Dried Cranberries.

10. Pickling Veggies

If you hear the word “pickle” and only think about … well, pickles, I’m happy to tell
you that there are more vegetables to enjoy this way besides cucumbers. Veggies can be
vacuum sealed in canning jars and stored for up to a year or they can be quickly pickled without
the canning jars and stored in the fridge for up to two months. Pretty much any vegetable can be
pickled but crisp ones that won’t break down in the brine are the best choice. These might
include radishes, mushrooms, tomatoes and peppers. Quick pickling involves immersing
veggies in brine made with vinegar, water, herbs and spices. Boil the pickling liquid for five
minutes and then pour the hot brine over the vegetables. Let them cool before refrigerating
them.

Try making Indian Radish Pickles , Homemade Kimchi or learn how to make your own
Raw Sauerkraut. Read How to Add More Pickled Foods to Your Diet for more ideas.

When you start using all the different methods of cooking vegetables, you will learn
which ways you like certain vegetables best and you will discover new favorite dishes. With all
the possible combinations of veggies and cooking methods, there is no possible way anyone will
ever have to convince you to eat your vegetables.

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Vegetable Cookery

As consumers demand healthier menu options, professional kitchens today are incorporating
more vegetables into their menus. The popularity of locally grown and organic foods, along
with the rise of vegetarian and Mediterranean diets, has made vegetables very much in demand.
Because vegetables are delicate in nature and deteriorate quite rapidly, they must be handled
with extra care to maintain their integrity.

Vegetables are cooked to develop color, texture, and flavor. Because of the vast varieties,
cooking methods vary depending on the desired end result. In professional foodservice
production vegetables are often blanched or par cooked in boiling salted water as a mise en
place step, and finished by other cooking methods such as sautéing, frying, or roasting.
 Equally important in this process is the added step of shocking the vegetables in an ice
water bath, which brightens and sets the color making them more visually appealing. Some
vegetables like roots or dried legumes need prolonged cooking to tenderize and make them
digestible, while others like tender leafy greens, may only need a few seconds to help set their
color. Deep-frying, grilling, braising, and roasting develop distinct textures, colors and flavors
through carmelization or the addition of flavorful liquids.

Cooking Vegetables

 Cooking activates flavor molecules and provides important textural changes to vegetables
 Use optimal cooking methods and techniques to preserve color, flavor, texture and nutrients
 Overcooking can create bitter or unpleasant flavors to develop in vegetables from the cabbage
family; avoid overcooking
 Vegetables in the onion family mellow and sweeten when cooked

Terminology

Common culinary terms used in cooking vegetables, including boiling, deep-frying,

roasting, or grilling. Here are a few that are often used in vegetable preparation.

Blanch – To briefly cook for from 30 seconds up to two minutes. This method is used
for tomato concassé or stone fruits like peaches to loosen the skin for peeling. It is also used for
tender leafy greens and herbs (spinach or basil.)

Par Boil/Par Cook – Partially cooking for a longer time than the blanching process.
This may mean cooking the ingredient half-way or more for finishing on the service line. This
method is also applied to vegetables, pasta, rice and other grains.

Al Dente – An Italian term meaning “to the tooth”, used to describe pasta that is tender
but still firm to the bite. This term is used to describe the correct degree of doneness for
vegetables, grains and other foods.

Moist Heat Cooking Methods

Boil/A l’anglaise
The French term “a l’anglaise” refers to cooking foods in water or other liquids. Chef
Thomas Keller of the French Laundry and Per Se restaurants calls this “Big Pot Blanching”. It is
a mise en place method commonly used in professional kitchens when prepping quantities of
vegetables for service.

Most any vegetable can be blanched, par-cooked, or fully cooked in this fashion.The
vegetables are submerged in a large quantity of rapidly boiling water that is highly salted and
then cooked for a proscribed amount of time.They are then drained and plunged into an ice
water bath to stop the cooking process.

The blanching and shocking method brightens and sets the color of the vegetables, especially green
varieties.
Additionally, blanching acts as a preservative because the process deactivates enzymes that turn plants
soft, brown, or otherwise unsavory.
Simmer
Some vegetables require a gentler moist heat cooking process. Potatoes, when cooked
by moist heat methods, should be simmered and not boiled, because boiling will break down
and disintegrate the potatoes leaving some of it behind in the cooking liquids.
Potatoes are one of the exceptions to the moist heat cooking process because they are started in
cold water and slowly brought to a simmer. This cooks the potato more evenly and reduces the
risk of overcooking.

Poach
Poaching is a low-heat cooking method, from 180-190˚F/82-88˚C, in aromatic liquids including
court bouillon, stock, broth, coconut milk, juice, butter or oil. This method is used for hearty
root vegetables with stable pigment colors including carrots, parsnips, rutabagas and turnips.
Other vegetables including fennel, onions, artichokes and leeks also can be cooked in this style.
The butter or oil poaching method is similar to a confit cooking method. It requires more
cooking time, from 10 minutes up to an hour, depending on the type of vegetable and its size.

Sous Vide

Cooking by the sous vide method is done in a vacuum package with an immersion
circulator or hot water bath at190 °F / 88 °C. The vegetables are trimmed, lightly seasoned,
oiled and sealed. The cooking temperature and method are similar to poaching. The advantage
of vacuum packaging is that it locks in all the flavors of the vegetables. The process can be used
for any type of vegetables.

Tips for Sous Vide Vegetable Cooking

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 Clean and prep vegetables into uniform shapes.

 Place vegetables in a vacuum pouch; add seasoning and oil or butter.
 Vacuum seal the pouch.
 Set thermal circulator or hot water bath to a temperature of 190 °F / 88 °C.
 Immerse the vegetables in the thermal circulator for the desired amount of time.
 Remove and serve immediately or shock in an ice bath to hold for later service. Reheat in a
thermal circulator to the desired temperature.
 Although the sous vide method means cooking “under pressure” with vacuum sealed bags, this
method can be modified if a vacuum packaging machine is not available.
 A hot water bath closely monitore with a thermometer can be improvised for a thermal
circulator.

Steam
 Tips for Steaming Vegetables

 Clean and cut vegetables into uniform shapes.

 Prepare a steamer set up in a pot with water and a perforated pan.
 Bring the water to a boil.
 Add the vegetable and cover with a lid.
 Cook the vegetables to the desired degree of doneness.
 Season and serve immediately or shock in an ice water bath for later use.

Glaze
Sometimes called pan-steaming, the method of glazing is used for a wide variety of
vegetables. Glazing is done in a shallow pan with a small amount of water, along with butter,
sugar and salt. Add other herbs and spices as desired. Various liquids including wine, stock, or
juice can be incorporated. Substitute olive oil or other infused oils for butter, and other
sweeteners including honey and maple syrup for sugar. Start the vegetables from a raw state or
par-cook and finished to order with a prepared glaze.
Braise/Stew
 Combination cooking methods, braising and stewing, begin by searing or sweating the
ingredients in fats and then adding liquids. Braises are simple preparations of leeks or celery,
heartier items of braised cabbage or sauerkraut, or complex ones including ratatouille and
Moroccan vegetable tagine. Aromatics including onions or shallots, and garlic are layered with
bacon, ham, or salt pork. Peppers add a spicy heat. Wine or citrus juices brighten up the
preparation. Herbs and spices add depth and finish.

Tips for Braising and Stewing Vegetables

 Clean and prep all ingredients needed for the braise or stew.
 Begin by sweating aromatics including onions, shallots or garlic in a braising pan.
 Add other ingredients from least tender to most tender as the vegetables are cooking.
 Season with salt, pepper and spices.
 Add liquids including stock, wine, juice, coconut milk, or tomato sauce.
 Cover and stew or braise either on the stovetop or in an oven. Finish the braise or stew by
reducing or thickening the liquid if needed.
 Remember that vegetables are relatively tender and will cook quickly so monitor closely to
avoid overcooking.
Dry Heat Cooking Methods

Sauté
Sautéing vegetables are done from either a raw or a par cooked state. If the vegetables
are naturally tender like spinach, they can be quickly sautéed with a little shallot and garlic in
olive oil or butter and finished with seasoning. Green beans, carrots and other vegetables are
usually par-cooked a l’anglaise and finished a la minute, in the same manner as tender raw
vegetables. Remember to have the pan hot.

Avoid overloading the pan because it causes the temperature to drop and creates a
steaming effect instead of sautéing. Stir-Frying is a sautéing process achieved in a wok. The
technique is similar to sautéing and can be done in a sauté pan if a wok is not available.

Tips for Sautéing

 Clean and cut vegetables into uniform shapes.

 Blanch or par cook vegetables as needed.
 Heat a sauté pan to a medium high temperature.
 Add the oil or fat to the pan.
 Add aromatics including shallots and garlic if desired.
 Add the vegetables to the pan.
 Avoid overloading the pan which drops the temperature and creates a steamed effect.
 Cook the vegetables tossing occasionally to heat and cook evenly.
 Season with salt, pepper, herbs and/or spices.
 Serve immediately

Fry
Frying vegetables produces a crisp texture with a caramelized taste. It uses more fats or
oils in the cooking process than sautéing and is divided into two categories; Pan-Fried and
Deep-Fried. Vegetables cooked using these methods are often coated with breading or are
batter dipped to create fritters, tempura. The product may be pre-cooked or par-cooked before
being finished by frying. Proper oil temperature is important to evenly cook the product, and
provide a crisp texture and a golden color. Too much heat will overcook the coating while
leaving the vegetables cold or raw. Too little heat and the product will be soggy and oily. For
most frying methods, a temperature of 325-350˚F/160-180˚C is ideal.

Tips for Pan-Frying Vegetables

 Prep ingredients and if desired bread the items with a three stage breading process of flour,
egg wash and breadcrumbs.
 Heat a large sauté pan or cast iron skillet
 Add oil to a depth of ⅛-¼”/3-6mm. Heat to approximately 325-350˚F/160-180˚C
 Add the items and cook to a golden brown.
 Avoid crowding the pan as this will slow the cooking process, lower the cooking temperature
and produce a soggy product from the increased moisture in the pan.
 Turn the items as needed to evenly cook the product on all sides.
 Drain on paper towels and season with salt and pepper.
 Serve immediately or hold hot to maintain texture.

Deep-Fry
Tempura Shrimp
 Deep frying is submerging food in hot oil at a temperature between 325-375˚F/160-
190°C. When food is surrounded by hot fat, the surface quickly seals preventing moisture from
seeping out of the product. Successful deep frying produces a crisp texture and a moist cooked
filling on the inside.

As with pan frying, the foods are often breaded with a three stage process. Vegetables
can be sliced or julienne before breading to produce onion rings or eggplant fries. Croquettes
can be prepared with cooked and diced vegetables and other ingredients bound with a sauce
which are then shaped and breaded. Or in the case of potatoes and other root vegetables, they
can be blanched and fried in various shapes or sliced and fried crisp to create chips.

Batters prepared with buttermilk, beer or other liquid can also be used for deep frying.
Japanese tempura uses a light batter to coat the foods before frying giving the finished product
a very pale color yet light and crisp texture. Vegetables and other ingredients can also be
combined with the batter and dropped from a scoop to produce fritters.

Deep-frying involves two methods for cooking items depending on whether they are
breaded or batter fried. Breaded products usually use the basket method and batter frying uses
the swimming method to avoid the problem of the batter sticking to the basket. Batter-fried
items are dipped with a tongs and added to the fryer. A tongs, spider, or skimmer is used to turn
and lift the product from the fryer once finished cooking.
 Fritters

Grill/Broil
Grilling and broiling vegetables provides a rustic compliment to menus. A variety of
vegetables do well on the grill, but some stand outs include asparagus, corn, eggplant,
mushrooms, peppers, onions, tomatoes, along with summer and winter squash varieties. With
extra care, cabbage and other leaf vegetables like radicchio, endive, or romaine can also be
grilled.

Grilling and broiling of vegetables is typically done at a lower temperature than meats,
from approximately 375-450 °F/190-230˚C.

The vegetables are often sliced, seasoned, and tossed or brushed with oil before
grilling. Marinades or vinaigrettes can also be incorporated either before or after cooking.
Radicchio and other leafy vegetables can be cut into wedges with the core intact to hold them
together. They can also be cut into various shapes and skewered to make kabobs as vegetarian
options or combined with meats, poultry or seafood.

Broiling of vegetables is performed similar to grilling. Prepping is the same but the
vegetables are placed on a broiler pan and set under the heat element. As with grilling, the
vegetables should be turned so they brown and cook uniformly. Broiling is often done to char
peppers and tomatoes for use in sauces and salsa.
 Tips for Grilling and Broiling Vegetables

 Prep-heat the grill or broiler between 375-450 °F/190-230˚C

 Clean and cut vegetables into uniform shapes
 Season with salt and pepper, brush or toss with oil or marinade
 Place on grill and begin cooking
 Turn vegetables to brown and score and brush with additional marinade or oil to prevent
drying
 Remove vegetables when the skin begins to blister and the middle becomes soft.
 Remove when done and serve
 Different vegetables will take different amounts of time to cook. Plan on grilling for 5 to 20
minutes
 Place small vegetables on skewers or use a grilling basket

Roast/Bake
 Roasting brings out the natural sweetness in vegetables by concentrating the flavors
and caramelizing the natural sugars in them. Almost any vegetable, including artichokes, beans,
cauliflower, and winter squash are good candidates for roasting.

Heat and surface area are important in roasting because the smaller the vegetables are
cut the higher the oven temperature needs to be. Halved winter squashes should be cooked at
350˚F/175˚C degrees while smaller cut vegetables including asparagus, beans, or zucchini will
need a hotter oven, about 425˚F/220˚C. The vegetables are tossed with salt, pepper and oil.
Additional spices can be added as desired. Fresh herbs are usually added at the end of the
roasting process. Spread the vegetables out in a single layer to facilitate browning.
 Tips for Roasting and Baking Vegetables

 Preheat oven between 350-425˚F/175-220˚C

 Cut vegetables in uniform shapes
 Toss the vegetables with salt, pepper, spices, and oil
 Spread the vegetables out in a single layer on a sheet pan lined with parchment paper
 Place in oven and check after 10-12 minutes
 Turn the vegetables so they brown evenly
 Continue to cook until the desired degree of doneness is reached
 Check the doneness by tasting a piece for its texture
 If the vegetables are browned but not tender add a few drops of water to stop the browning
process and continue to cook in the oven
Gratin/en Casserole
A baked gratin combines vegetables with sauces or other ingredients that are layered in
a casserole, and topped with bread crumbs or cheese. Winter squash, Brussels sprouts, broccoli,
and cauliflower are all types of vegetables that work well in a gratin.

Blanch the vegetables prior to combining with a sauce, heavy cream, or stock. Sautéed
aromatic vegetables including onions, garlic, or leeks add a nice compliment as do additional
herbs and spices. Place in a buttered casserole and top with bread crumbs and/or hard grating
cheese (Gruyere, Parmesan, and/or Romano). Bake in an oven and finish by browning under a
broiler or salamander. Finish with vinegar, toasted nuts, dried fruits (currants, cranberries,
raisins), or Parmesan cheese.
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